There is an opinion that a healthy person should sleep 7-8 hours and it will be enough. However, the norm is also a relative concept - everything will depend on the age, the loads and the individual characteristics of the person.
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If you constantly tend to sleep, the reason is clear – it is poor sleep. You follow all the useful tips: you do not allow yourself to fall asleep near the computer, you do not drink coffee after dinner, and you always turn off the lights for the night, but this does not help.
Lack of sleep is associated as with a risk to health (cardiovascular diseases, diabetes and depression), so with the risk of getting fat! What's the matter? Here are eight errors that can be the cause of insomnia. Not every person knows about them.
#1. Self-deception. It seems to you that you can do without sleeping enough. According to omnologist, director of the Center of Sleep Disorders in Arizona Robert Rosenberg, the setting for voluntary refusal of sleep disrupts the normal sleep-wake cycle, which includes 7-9 hours of night rest, and leads to unnecessary stress. As a result, our biorhythms, connected with the change of day and night, are broken and it is difficult to return a healthy sleeping. To solve this problem allow yourself to experience fatigue and fully sleep at night.
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#2. Chaos of things in the bedroom. Our consciousness captures everything that surrounds us. If the last thing you saw before going to bed is rubbish and mess, then your thoughts will be chaotic and unpleasant. Wei-Shin Lai, MD, who owns the patent for the invention of special headphones for sleeping, is sure in this fact. She says that you need to get rid of unnecessary things and you should not take all this garbage again in your mind. This may be the reason of turning from side to side and sleeping restlessly. Remove rubbish from the bedroom and put a vase of lavender mixture instead of the trash can. The smell of dried flowers, according to Dr. Wei-Shin, soothes the unconscious and helps to get a good sleep.
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#3. You fall asleep on an empty stomach. A little meal before going to sleep will provide the body with energy that will help to plunge into a deep, peaceful sleep, says Robert Exman, director of the Missouri Sleep Institute. Carbohydrates are especially useful because they increase the amount of insulin in the blood and help produce a hormone called serotonin that improves sleep. For half an hour before a night's sleep, eat half a portion of pasta or wholemeal cereal, a whole-grain bread sandwich with a teaspoon of peanut butter. Evening snacks should not exceed 150 calories.
#4. You sleep in snatches. The bedroom is the most suitable place for sleeping, says Dr. Rosenberg. Napping on the train on the way to work or snatching an hour after dinner on the couch, you disorient the brain: where and when can you go into a state of rest. Do not cheat your bedroom. If you doze, and time for sleep has not yet come, get up and stretch properly, advises Rosenberg. So you increase the flow of oxygen to the tissues and improve the blood circulation. This will help not to bite your nose until you reach the bedroom.
#5. You hope to catch up. Dr. Rosenberg says that with regard to sleep, it is impossible to catch up. Moreover, such attempts can lead to the fact that you will feel even more tired. If you slept for 4-5 hours all week and hope to get enough sleep on the weekend, having slept for 9-10 hours or more, leave this hope. You knock your biological clock off and prevent the body from establishing the right cycle of sleep and wakefulness. Do everything possible to go to bed every night. If you like to stay up late in the weekend, lie down on the eve of the day before, so as not to change the usual duration of sleep.
#6. You neglect breakfast. Having breakfast within an hour after awakening, we start our biological clock, which counts down the time before a night's sleep. It is a kind of timer that tells when it is time to go to bed. Breakfast also regulates the general metabolism, says Professor Karl Basil, director of the Columbia Sleep Center at the Neurological Institute of New York. When you miss breakfast, your brain decides that your body is in danger of starvation, and begins to develop stress hormones cortisol and adrenaline, and they can trigger insomnia. Eat food rich in proteins, and do not overload yourself with carbohydrates in the morning. A portion of low-calorie yogurt and a glass of skimmed milk will give you about 20 g of protein, and this will help you to refresh yourself before the workday and start the countdown for evening going to bed.
#7. Morning awakening is your nightmare. You fall asleep with the thought that you will have to get out of bed in the morning, and this idea terrifies you. As a result, the body produces stress hormones adrenaline and cortisol. They make the body stay awake, so even if you are asleep, your sleep is shallow. The muscles are tense, the blood sugar level is elevated - all this does not promote a good sleep. Try to focus on the positive events of the coming day, even if there is an early rise in the morning. Think about the upcoming pleasures: it can be the first sip of a fragrant latte or the pretty outfit that you will wear.
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#8. You are a woman. Of course, the word error does not fit here. However, this circumstance should be counted, since men and women have different needs for sleep. The periods of fast sleep necessary for proper rest decrease during menstruation, premenopause and menopause due to a sharp drop in the level of the hormone progesterone in the blood. Matthew Mingrooun, the leading doctor of the California Sleep Centers explains that because of this, the thermoregulation worsens, it gets hot and sleep spoils. You need to consult a doctor about medications to regulate the level of hormones. Take care of your bed. If you have a thick blanket, replace it with a few thin ones to remove or add them depending on body temperature and well-being. Cotton pajamas, which easily passes air, also help not to overheat.
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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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