Spending eight hours idle in bed is now an unacceptable luxury. Therefore, as studies show, people today neglect the dream. If you are “sorry” to spend time on him, that’s what AIF.ru told about this.
Losing connection with the pillow
If in the West citizens sleep an average of 7.4 hours a day, then in the east in a sweet nap, people spend less and less time. So, the average Russian spends 6.8 hours a day on sleep, and the Japanese – 5.9. And every second Russian complains about lack of sleep. But worse is that not only adults, but also children stop sleeping. Statistics claim that more than 95% of them use mobile devices at night (most often, between 23:00 and 5:00 in the morning). In particular, children use gadgets to combat insomnia and other sleep disorders, which are becoming more and more from year to year. By the way, today they are officially distinguished by 57 species.
There are very few opportunities to get enough sleep from a modern person, but at the same time, according to experts, chronic lack of sleep increases the risk of obesity, depression and dementia, worsens immunity and cognitive abilities, makes us emotionally vulnerable, and makes us make mistakes. If we sleep enough, then neurotransmitters are developed, thanks to which the work of all body systems, including brain function and strengthening memory, are coordinated. It is in a dream that about 80% of the growth hormone is produced, therefore, the fact that children grow in a dream is pure truth. And the fact that in a dream adults are smart too.
Sleep abductors
The enemies of our sleep are known to everyone: this is urbanization, endless online mode, a cult of productivity, multitasking, the desire to have time. According to Summarian doctor, Ph.D., Head of the Department of Medicine Sleeping UKB No. 3 of the First MGMU named after THEM. Sechenova, President of the Russian Society of Somnologists, Mikhail Poluektovathe business started by Thomas Edison, who invented an electric bulb that turned the night a day, and allowed to extend the working time to infinity, continued smartphones. These devices shine into our eyes with harmful blue light, because of which our brain perceives the most dark night, like a bright day, and instead of drowsiness, it sends an artificial and inappropriate vigor in the late hour. The blue color of the gadgets interferes with the production of the hormone of the darkness of melatonin. Therefore, if you use gadgets at night or two hours before bedtime, you will not only sleep less, but worse, because you will fall asleep later, and the dream will be intermittent and superficial.
Well, and, of course, stresses prevent us from falling asleep, most of which are related to work. Anxious thoughts spin in our head for days on end, and do not let go even in bed when we are very tired. As a result, people stop sleeping normally, and “burn” at work. In Japan, there is even a special term “Karoshi” – it means death at the workplace from overwork.
The rhythm of life is accelerating, and the level of stress is growing – and so millions of people live to combine a career, family, hobbies, self -development and so on. But this approach is rapidly burning the body’s resources. What to do?
Bad good melatonin
Many adults and children today experience serious sleep problems, but fight them inadequate ways. For example, with the help of melatonin preparations, which unexpectedly became very popular, especially among young people under 19 years old. By definition, this drug is not sleeping, but serves to correct circadian rhythms with a sharp change in time zones (Jetlaga). Nevertheless, melatonin is still important for sleeping. He translates the body from the activity regime into recreation mode. And during sleep, it helps to stabilize the work of the endocrine system, absorbing free radicals (that is, preventing premature aging) and increasing stress resistance. However, the uncontrolled technique of melatonin is by no means harmless. In the period from 2019 to 2022, 11 thousand hospitalizations of children under five were recorded in the United States due to an overdose of melatonin. Studies prove that this is an active substance. If you take it uncontrolled, it can violate the natural cycles of sleep and wakefulness, and increase the risks of exacerbation of autoimmune diseases, as it excessively stimulates the immune system. Therefore, it is better if this drug is prescribed by a doctor.
“Any drugs, including sleeping pills, the constant consumption of which threatens a mass of trouble, including the development of dementia, is not a leap wand, but part of the complex therapy. And if problems with sleeping do not disappear in 2-3 weeks, it is worth contacting a neurologist or a dubbing, ”the half-ects warns. – In case of sleep disturbances, you can use modern drugs on a plant basis yourself. Unlike “classic” sedatives (for example, valerian or motherwort extract), which can cause daily inhibitory, some natural products, including homeopathic, work more pointwise: they gently reduce the hypertension of the nervous system, while without violating the structure of sleep. ”
Sleep rehabilitation
In order to reformat your sleep, make it strong and deep, it is important not only to consult a doctor in time and adjust the lifestyle, nutrition and physical activity, but to increase your awareness, ”he believes psychologist, coach, expert on resource states and stress management Ekaterina Statsevich.
“The overload of information, numerous hearing and vision stimuli, widespread digitalization supplanted a dream from our life. But it is they who help to adjust many psychophysiological processes, neutralize stress and establish a dialogue with the inner “I”. And the methodology of conscious dreams, as proved by studies, helps to get rid of nightmares who are subject to up to 20% of children and 6% of adults.
To sleep tight, and see only good dreams, try, on the recommendation of Statsevich, a couple of hours before bedtime:
– Put the phone into the “Do not disturb” mode, and read the book to the future sleep;
– Create rituals that set the brain to resting rest. It can be a warm shower and a bath with magnesium sulfate, which helps to relax, a cup of herbal tea, meditation, yoga-nidra. According to Statsevich, even 15 minutes of practice reduce the level of cortisol stress hormone by 20%.
– Take a walk before going to bed or start practicing light physical activity like stretching. This will improve the production of natural “painkillers” – endorphins.
– Connect breathing practices. The sleeping effects is possessed by: breathing “4-7-8” (inhalation of four accounts, a delay of seven, exhale by eight). 10 minutes of such practice – and you will not only calm your nerves, but also reprogram your nervous system for rebooting.
According to Semetov, modern smart gadgets who follow our sleep, and report how much time we spent in deep and superficial dreams, and so on, so far not enough. But nevertheless, their use is not possible, since they can show the dynamics of sleep changes, and will allow us to evaluate whether our dream has become better or worse. And to make it more convenient to track success in establishing a regime, sleep, you can resort to convenient mobile assistants, for example, the Sleep Diary, specially developed by sleep specialists.
Source: aif.ru