I thought I was an extreme owl and my wife a radical lark, but it turns out we're both pigeons.

It is no secret that sleep is one of the main components of a healthy life. However, many people still ignore the fact that sleep at night. People go to bed late or do not follow any schedule at all. But it depends on your condition the next day, and productivity during work, and the desire to live in general.



The better the sleep, the easier it is for a person to find motivation and live each new day with benefit for himself. Editorial "Site" I’ve often talked about how to sleep. And today we will remind you again of basic rules of sleep.

You need to sleep at night – we all know this. It is important that the night’s sleep is complete. If you go to bed late, you are likely to feel unwell in the morning. By the way, this is the first alarm bell, telling you that with sleep you have obvious problems.

This happens even to those who sleep. If you don’t feel refreshed after waking up and need stimulants (such as coffee) to recover, it’s time to rethink your relationship with sleep.



Sleep consultant Nika Belskaya says it’s impossible to be awake every morning. Everyone has difficult days or even whole periods. Someone is very dependent on the weather and so on. Most days of the week should start the same way: You should get enough sleep..

The way sleep affects the human body, began to study in the 40s of the last century. During this time, scientists managed to find out that the quality of sleep affects the performance of our body as a whole. In addition, the longevity of a person depends on sleep. This is a good reason to think about whether you are sleeping enough.

Speaking of which, that. The normal duration of sleep is 7-9 hours. Nika Belskaya also says that this is a floating norm: 6 and 10 hours are permissible. There are people who need 10 hours to get enough sleep. It is important to know what kind of sleep you have.



People who neglect healthy sleep may face a number of problems. First, it will be more difficult for them to lose weight due to impaired metabolism. Secondly, problems with the hormonal system are not far off. Against the background of disturbed sleep, any ailment can progress much faster.

The quality of sleep is influenced by many factors. One, light pollution. Ideally, you should sleep in the dark. However, we are used to going to bed with the TV on, loading gadgets by the bed, and someone does have to work while someone from the household sleeps nearby.



Second factor: stress. The stress hormone cortisol is also responsible for feeling cheerful in the morning. The more stress you get throughout the day, the more cortisol your body will produce in the morning. And you can wake up at 4 and 5 o’clock, and falling asleep again will be very problematic.

Chronotype also affects sleep quality chronotype. If you ignore your needs and do not understand how many hours you need to sleep, chances are you will have trouble sleeping.



People are divided into owls, larks and those who are in the middle of this conditional scale. They're called pigeons. They tend to go to bed late because they are most productive at night and in the evening. Such people find it difficult to wake up early, and morning brain activity is given to them with difficulty.

Larks lie down early and get up early. Their productivity, on the contrary, decreases in the evening. They are best able to study or work in the morning. Pigeons can adapt to early rises without harm to themselves, if it requires study or work.

There are people who can drink a cup of coffee and fall asleep easily. But this does not mean that an invigorating drink does not change the quality of sleep. Coffee negatively affects the alternation of sleep phases (fast and slow sleep), changing their duration. This makes sleep more superficial. To protect yourself, it is better not to drink coffee after 15 p.m.



With food, one simple rule applies: the last meal should be at least 2-3 hours before bedtime. In addition, if you suffer from heartburn, exclude from dinner foods that can provoke it.

Editorial Board: Simple Rules of Sleep

1. Remember, you need to sleep in complete darkness. It is best to hang curtains on the windows with a blackout effect. They are made of very dense fabric that blocks any light from entering the room. If that is not possible, use it. sleep-mask.
   
   
   
   
2. Try to get rid of sound stimuli. This problem can be solved using earplugs. However, not everyone is comfortable sleeping in them. In such cases, you should consider purchasing. special generator or white noise lamp. Thanks to this device, you will sleep as if in a vacuum, without hearing any extraneous sounds.
3. Sleep hygiene is important not only at night but also during the day. In the morning we need an invigorating blue and white light. In the evening, you should surround yourself. yellow-red. This also applies to gadgets that must be switched to night mode by the evening.
4. Don’t fall asleep under the TV or YouTube videos. This disrupts healthy sleep, affecting its duration and quality. If you find it difficult to fall asleep, be sure to contact a specialist, and do not come up with another trick for the body, which seems to you successful.
   
   
   
   

If you want to live long and feel that every cell in your body is healthy, pay special attention to sleep. Proper nutrition, physical activity and sleep are 3 fundamental aspects of longevity. Start small: remember the simple rules of sleep and follow them in everyday life. Good luck!