Useful Tips

Proper sleep


Adults regularly break their sleep patterns, and as a result, they cannot fully rest and gain strength during the night. This is due to the use of alcohol, smoking, malnutrition, stress. In order to establish a regimen and help your body, you need to understand the importance of proper sleep and know how to eliminate the reasons that prevent a good rest.

The importance of rest

The correct mode is necessary for everyone. If you do not follow it, it can lead to unpleasant consequences. A person becomes distracted, irritable, depressed. Attentiveness is disturbed, consciousness is confused. Prolonged sleep disturbances lead to fainting, headaches during waking periods. There are memory lapses, hallucinations begin, physical activity decreases. The risk of dangerous diseases such as cancer, stroke, diabetes mellitus is increased.

To avoid complications, you need to establish a sleep regimen and ensure the body has a normal rest.

In an adult

Despite the fact that in modern life it is very difficult to go to bed at the appointed time, for an adult, 8 hours should be allocated for normal rest, necessary to restore the body and replenish the energy reserve. Given the fact that each person is individual, this time can vary by an hour or two, both up and down. Moreover, according to scientists, women need about an hour more rest time.

By old age, a person’s biological clock changes and takes less time to recover: now he sleeps from 6 to 7 hours during the night.

If the mode fails for any reason, you need to restore it. Going to bed at 2-3 am and rising at 10-11 am, falling asleep at the weekend, regular lack of sleep negatively affect the human body.


To comply with the sleep regimen, a teenager should sleep from 9 to 11 hours a day, depending on the age and individual characteristics of the body. Sleep disturbances and lack of rest lead to constant fatigue, distraction, impaired attention, which, in turn, affects the results of studies.

Proper sleep and wakefulness means falling asleep and waking up at the same time from early childhood. Having got used to a certain daily routine at this age, it will be much easier for a person to observe the norms at an older age.

A newborn sleeps from 18 to 20 hours a day. This figure is gradually reduced, and already in a year the baby needs 14 hours for a good rest. Children aged 3 to 7 years sleep up to 12 hours.

In addition to night rest, children need a daytime sleep, which usually occurs in the afternoon and ranges from 2 to 2.5 hours, with the exception of newborns and infants up to a year, sleeping up to 6 hours during the day.

What time to go to bed and get up

To comply with the optimal daily routine, a person should get up and go to bed at a certain time.

According to the laws of nature, you need to go to bed at about 22-23 hours. At this time, the body begins to produce sleep hormone - melatonin. It allows you to restore strength and promotes quick and easy falling asleep.

According to the norms, a good rest consists of 5 cycles of about 100 minutes. If you divide this time into 60 minutes, you get about 8 hours.

Thus, falling asleep at 23 hours, a person should wake up at 7 in the morning. This will allow him to have a good rest and spend a fruitful day engaging in physical and mental labor without a feeling of fatigue and an obsessive desire to sleep.

How to switch to the correct mode

If a person decided to organize the correct daily routine and change his sleep regimen, he should do this gradually. So, getting used to going to bed at 2-3 a.m., you will not be able to dramatically rebuild the body and teach it to fall asleep at 23.00. This will adversely affect the condition.

First you need to appoint a bedtime 30-60 minutes earlier than usual. Having got used to it, you need to reduce the wakefulness time by another hour and continue this procedure until the recommended time for falling asleep is reached.

The time for going to bed should be adhered to constantly, it is not recommended to violate even on weekends or while on vacation.

Why sleep is important to humans

Not a single living creature does without sleep. During sleep, all body reactions are inhibited. Man cannot exist without sleep. Sleep allows you to restore the energy resources of the body, not only physical but also mental.

During sleep, growth hormone is produced that slows the aging of the body. This hormone is secreted only at the stage of the deepest sleep, and begins to actively nourish the cells of the body, accelerating the process of their division, which means helping the muscles, bones, and immune system recover.

A good long sleep helps the body cope with many diseases, keeps the cardiovascular system in good shape for a long time, and reduces the risk of stroke.

A night's rest brings reassurance, all the information received per day is processed, laid out on the shelves, and in the morning many problems seem insignificant, or an option for solving them appears.

Those who want to stay young and beautiful for a long time should definitely find time for a long, sound sleep.

Those who want to lose weight should also get enough sleep, because a person who does not sleep well is a hungry person. And from constant lack of sleep and subsequent overeating, you can easily gain extra pounds.

And, of course, performance is directly related to the number of hours spent in a dream.

What time to go to bed and what time to get up

The best time to start sleep is before midnight. Based on numerous studies, scientists have found that the human body is subject to biological cycles, and there are stages of activity, the stages of its decline, and rest. It is necessary to establish sleep in accordance with these natural needs of the body. So the peak of activity falls on daylight hours, from about 8 a.m. and somewhere until 18. Then its gradual decrease begins, and by 21-22 o'clock the stage of relaxation, fatigue already sets in, and by 23 a minimum of activity is observed. Therefore, the best time to go to bed is 22 hours.

But, it is important not only the right time to go to bed, but also the right time to wake up. A full sleep goes through several repeating stages that last for a healthy person on average from 6 to 8 hours. Therefore, it turns out you need to get up at around 6 a.m. These data are, of course, averaged, and depend on many other factors.

  • Each person is individual, and one needs to sleep more, the other less,
  • women need a little more time to sleep,
  • people of different ages also sleep a different number of hours, respectively, and the time of falling asleep and the time of awakening are adjusted,
  • the duration of sleep is also affected by nutrition.

How to restore a suddenly lost sleep schedule

It often happens that the causes of a failure in a person’s schedule are night work, long-distance flights, and the appearance of a newborn child in the family. Normalized shot mode can be normalized if a number of simple rules are followed.

  1. You need to pay attention to what time it is better to go to bed in the evening, in order to wake up vigorous and full of strength in the future and adhere to these hours to go to bed and wake up.
  2. Eat should be no later than 3-4 hours before bedtime. Dinner should not be dense, meat, fatty foods, nuts, legumes, sweets should be excluded from it.
  3. Coffee and energy drinks should not be consumed in the afternoon.
  4. The bedroom should be as dark as possible to ensure quick falling asleep.
  5. TV and mobile devices should not be used in the evening. They can be replaced with a book, listening to calm musical compositions, taking a bath.
  6. Before resting, the bedroom should be carefully ventilated, fresh air helps to fall asleep faster.
  7. In the evening, jogging or walking is recommended. Physical activity attunes to a deep and quality sleep.
  8. Before falling asleep, you don’t need to think about plans, think about the past and the future.
  9. After waking up, you should get up, you should not stay in bed, so as not to fall asleep again.

If a person’s night rest is impaired, you can restore it with herbal teas, soothing baths with essential oils, as well as auto-training.

In more severe cases, you need to see a doctor - it will help restore the adult's sleep pattern by prescribing medications. Usually these are sleeping pills, less commonly, barbiturates, which have side effects and are addictive.

Violations in sleep mode are harmful to humans and cause irreparable harm to their body. To ensure a full and quality rest, you need to go to bed on time and wake up. Everyone can achieve this, observing a number of simple rules.

The danger of lack of sleep

Especially dangerous is the lack of sleep when it becomes permanent. Such a person is easy to identify by external signs. He looks bad, annoyed, has poor performance. But, this is not the worst thing that chronic lack of sleep can turn into. The vast majority of those who sleep little, over time, overgrown with a number of serious ailments and diseases. They appear:

  • persistent headaches
  • arrhythmia,
  • heart problems,
  • heart attack, heart failure,
  • jumps pressure
  • diabetes develops
  • limbs go numb
  • depression.

Also, those who do not observe the sleep regimen stand out from the crowd with their unhealthy appearance. The skin from lack of sleep becomes flabby, dull, bruises and bags under the eyes appear, premature wrinkles appear.

Lack of sleep significantly reduces attention, the ability to concentrate, and this often leads to accidents at work, or accidents on the roads, if suddenly a tired person is behind the wheel. Broken attention makes it difficult to build logical chains, to remember something, to adequately approach problems, productivity is reduced to a minimum.

Those who do not get enough sleep, who find themselves in a stressful situation, can commit rash acts that they would never have committed if they were in a normal state.

Continuing to live in this mode, without changing anything, a person also shortens his life by a lot.

What are sleep disorders?

There are several types of sleep disorders:

  • Presomnic
  • Intrasomnic
  • postcommunic.

The first type of violation of night rest is expressed in the fact that a person who is oppressed by gloomy thoughts, piled up problems, fears, can not fall asleep.

The second category is characterized by the fact that sleep comes quickly, but after some time a person wakes up sharply and then can no longer fall asleep, and this situation can happen several times a night. By morning, a person wakes up completely shattered, not enough sleep.

And the third category is when a person quickly falls asleep, sleeps well, but wakes up very early and can no longer fall asleep.

There are more serious sleep pathologies:

  • Lethargy,
  • somnambulism,
  • nightmares
  • sleep paralysis
  • narcolepsy
  • desynchronosis,
  • apnea,
  • intermittent hibernation.

These pathologies are corrected only under the supervision of specialists. To avoid such problems, it is necessary to observe the correct sleep mode.


The emergence of electricity has led people to ignore the biological rhythms of the body. Our life began to obey the party schedule and personal whims, rather than the phases of the movement of the sun. Needless to say, this has a very negative effect on both the physical and emotional state of a person. Is this the reason for overeating, obesity, chronic fatigue and depression, which all physicians in the world can not cope with.

At any moment in time, processes occur in the human body that are directly related to the phases of the movement of the Sun. It is impossible to argue with the Sun; its work cannot be changed. But you can change yourself and your habits - there would be a desire. It is enough to choose a healthy regime of the day, the effect of which on your life you will very soon notice.

So, at midnight the Sun hits its lowest point. At this time, a person should be in a state of maximum rest. The 6-hour sleep is optimal for the duration of sleep, and therefore the best time to sleep is from 21 to 3 at night. People experiencing severe stress can sleep an hour longer, that is, 7 hours. In this case, until 4 a.m. In any case, bedtime should be no later than 22 hours. Rest in these hours proceeds most in accordance with nature, and it is impossible to replace it with anything.

So, the most active rest falls on the period from 21 to 23 hours. If a person lays down after 23 hours, he risks his health, mental abilities. Gradually, a person becomes overwhelmed with chronic fatigue, his vitality decreases, his spleen comes, and then depression. The desire to improve, actively work and relax disappears. This ailment is actively treated in the USA by psychoanalysts. In fact, it would be enough to change the regime of the day, abandoning the bars and discos, and everything would be settled by itself. A man would be easier to relate to his failures, would not be so hostile to relatives and colleagues. A reserve of patience based on well-being and peace of mind would make it easier to resolve conflicts and avoid quarrels, divorces, lawsuits, etc.

What time should I go to bed?

The best time for sleeping and relaxing is from 21-00 to 00-00.

Until midnight, 1 hour of sleep counts for 2 hours, which even modern scientists confirm.

At this time, the human nervous system is resting.

To verify this, you can conduct an experiment:

Take and go to bed at 21-00, and then wake up at 1-00 or 2-00 at night.

And you will feel that you have fully slept.

In the east, many people live according to this regime.

They sleep at this time, and at other times go about their business.

At other times, the nervous system does not rest. And if you did not sleep at this time, then you can sleep at least 12 hours in a row, but the psyche will not rest.

As a result, laziness, apathy, drowsiness will occur.


Is a long sleep good?

Both lack of sleep and too long sleep are unhealthy. In some cases, of course, a long sleep is necessary, for example, during an illness, or when a person is very tired of hard work, or he had to stay awake for a long time. In these cases, it will take longer to restore energy reserves in the body. In other cases, sprinkling is harmful. With an excess of sleep, a person begins to lie and lie on the pillow, under the covers, tired and lose the strength that had previously accumulated. A prolonged sleep knocks down the biological clock, begins to change them to the prevailing rhythm, and always for the worse. As a result, this can lead to depression, when the body is thus closed from problems, as if I am sleeping and I don’t know anything, I don’t solve it. The following health problems may appear:

  • migraine,
  • high blood pressure,
  • psychological illness, depression,
  • swelling
  • violation of blood circulation, its stagnation.

A dream is considered long if it lasts more than ten hours. Normal sleep duration averages 6–8 hours. Of course, everything is purely individual, but still on average, it looks like this.

What threatens the wrong regime of the day

It only at first glance it seems that man is the king of nature and can do what he wants and declare himself who he wants. For example, an owl. However, all this is a fairy tale. “Sovism” is a consequence of an improper lifestyle, a downed biological clock, nightly attacks of gluttony, lethargy, headache, and a broken morning.

The first signs of a decrease in mental activity due to a violation of the daily regimen include:

  • constant drowsiness
  • lack of strength
  • apathy, unwillingness to do something, go somewhere, achieve something,
  • inattention, problems with concentration,
  • decreased willpower,
  • increased malnutrition, bad habits (smoking, alcoholism, sweet addiction),
  • overeating,
  • unmotivated aggression, hostility to others, temper.

All of these consequences are easy to explain. The fact is that every day, a recurring late retirement to bed causes increased mental tension and inevitably causes chronic stress, fatigue, the so-called emotional burnout, from which hundreds of thousands of people today suffer in developed countries. This affects physical health. A person's blood pressure rises, his skin condition worsens, and constant migraines appear. The look of such a man is dull, his eyes "do not burn."

If you continue to stay awake from 23:00 to 1:00 at night, which is not uncommon these days, the vitality circulating in the body suffers greatly. As a result, this leads to a violation of the nervous and muscle systems. If you do not sleep several times in a row after 23 hours, the result of this will not slow you down. Physical and mental weakness, apathy, lethargy, heaviness in your body will appear, your appetite will be disturbed.

Человек, который, невзирая ни на что, продолжает бодрствовать с 1 до 3 часов ночи, не дает ни единого шанса на восстановление эмоциональной силы. Он становится нетерпимым, раздражительным, агрессивным, что не может не сказываться на его отношениях с окружающими.

Почему снятся кошмары во сне

Frequent nightmares in dreams can indicate internal diseases, and can occur under the pressure of daytime problems. Some emotional injuries received in childhood go through life and sit deep in the subconscious, manifesting in the form of nightmares.

Overfatigue, stress, prolonged nervous tension are also reflected in frightening dreams.

Diseases that just appear, or some kind of chronic illness, cause nightmares.

  1. Temperature, headache, nasal congestion, neurosis - you may dream of fights, wars, other scenes of cruelty.
  2. Snoring, respiratory disorders cause dreams, where a person suffocates, he has nothing to breathe, a terrible fear of death appears.

Overeating before going to bed will also lead to unpleasant dream visions.

Some external irritants, such as stuffiness, cold, bad smell, flashes of light, uncomfortable bed, other inconveniences cause bad dreams.