Is it possible to sleep for several hours at night and remain alert and healthy? Why is it so hard to get up in the morning in the off-season, and the advice to “go to bed early” does not work? And what, eating before bedtime is really not forbidden? Sadir talked to sleep experts and compiled instructions for those who “have no good mornings.”
Do not fall asleep at night, and do not wake up in the morning, although spring is on the nose. And when you do manage to get yourself out of bed, it seems that the brain is still dozing. Familiar? Somnologists (doctors who treat sleep disorders) have a scientific explanation for why nature is already waking up, and you are still in hibernation.
“On the one hand, in spring daylight hours become longer, people begin to wake up for work or school, it is no longer dark, as in the winter-autumn period, but on the other hand, in spring, many often experience an emotional decline. That is why getting up may not be easier, but harder,” says Irina Zavalko (somnologist).
Doctors Also Have Useful Tips on How to Organize Sleep
You are doing everything right if:
1. Sleep At Least 7 Hours A Day
“The average sleep rate for a person aged 18 to 64 falls within the range of 7 to 9 hours. Chronic lack of sleep increases the risk of developing cardiovascular diseases, obesity, infections, and mental ill-being.
2. Try To Go to Sleep and Wake Up at The Same Time
Advice from Irina Zavalko is to adjust the biological clock and not knock it down by lifting it at different times. “The most common mistake is getting up late on weekends, which completely disrupts the rhythms, and, of course, on weekdays, people don’t want to wake up earlier when it’s the night on the internal clock,” the expert believes.
The advice to “go to bed early” often doesn’t work, she says, and can even trigger or perpetuate insomnia. In order to lie down and fall asleep, the body must understand that the night has already come. The restructuring of the regime must begin in the morning.
“If you want to fall asleep regularly early, then you should start by waking up early, and then go to bed early regularly, not allowing yourself, for example, to stay up late for any activity on weekends,” recommends Irina Zavalko.
Read also: Use of Brown Sugar for Dieting
3. Use Comfortable Bedding
She also believes that it is absolutely not necessary to buy expensive products from some special manufacturers and listen to advertising that promises a wonderful sleep on just such a mattress.
The bedding should be chosen so that the person is comfortable. The height, shape, and material of the pillow, the firmness of the mattress, the material of the duvet, and even the color of the bed linen are important.
As for the now fashionable weighted blankets, according to Irina Zavalko, not everyone needs them. But there are people, primarily kinesthetics, who really sleep better under them.
“Weighted blankets help some people relax, and deal with anxiety before bed. But it’s not at all necessary to sleep like this all night.
4. Don’t Try to Sleep on An Empty Stomach
“If you feel hungry before bed or at night, then you should think about either a slightly later dinner or a light snack. A glass of milk, kefir, a hard cheese sandwich on whole grain bread, or a banana can be a good solution,” recommends Irina Zavalko.
5. Lack Of Sleep at Night “Get” During the Day
Surely you have a friend who goes to bed at 2 am, gets up at 6 am and at the same time looks annoyingly cheerful. Perhaps this is unique, like Napoleon or Margaret Thatcher. But it is much more likely that he simply forgot to tell a little secret: he manages to sleep an hour or two during the day.
“People have different situations in life when it is not possible to sleep continuously all night. In this case, it is not forbidden to take the lack of night sleep into daytime. “Daytime sleep is better to fit in the first half of the day, no later than 15:00, so as not to disturb the evening falling asleep.”
Thus, you can divide the sleep rate into daytime and nighttime portions. An offensive addition: as Irina Zavalko warns, this mode is not suitable for every person, so you should not experiment on purpose. If you lie down during the day, then sleep properly
Some of us are well aware that after taking a nap during the day, you can wake up completely overwhelmed.
“We wake up with a “heavy head” if we wake up in deep sleep. In order not to wake up during the day with a “heavy head”, you can resort to short daytime sleep, sleep for 15-30 minutes, no more.
Before a short afternoon nap, a cup of coffee will come in handy. According to the expert, by the time you wake up, caffeine will begin to have a stimulating effect, it will be easier to wake up, and you will increase your energy.
6. Eat Rationally
“Scientists have noticed that people who adhere to the Mediterranean type of food sleep better than others. At night, caffeinated foods should be avoided, including cola, coffee, black and green tea, and chocolate. Caffeine is a psychostimulant, and it can have a negative impact on “long” sleep. Alcohol is another product that is harmful to sleep. Sometimes people tend to resort to alcohol to fall asleep faster, but ethanol and its metabolic products disrupt sleep patterns. Such a dream will not be healthy and will not bring proper recovery.
As for products that help you fall asleep, there are still no scientifically based facts about this. “Although there is evidence that some foods may contain tryptophan, a precursor to melatonin, or magnesium, which supposedly promotes good sleep, in fact, all the work on the relationship between nutrition and sleep was done on very small samples and does not have sufficient evidence. Therefore, we cannot recommend any specific product,” says Irina. “Naturally, you should not eat heavy food before bed: fatty, fried, sweet or salty – anything that can cause discomfort, heartburn or gastroesophageal reflux.”
7. Don’t Get Hung Up on Mode
The more a person tries to sleep, the less likely they are to actually fall asleep.
“One or two sleepless nights are not a disaster for the body,”. Most often, sleep is disturbed in stressful situations. When stress passes, sleep usually returns. But if the problems persist, you need to contact a somnologist.
What Do You Do If You Can’t Fall Asleep Quickly?
Irina Zavalko offers the following plan:
- Relax for an hour or two before bed. Do not immediately go to bed from your work computer, give yourself the opportunity to relax, and do some quiet things.
- One and a half to two hours before bedtime, you should dim the lights so as not to interfere with the production of the natural hormone of the night, melatonin.
- Go to bed. If you have not been able to completely relax, and you feel residual tension, you can try one of the techniques for relaxation, relaxation (for example, progressive muscle relaxation according to Jacobson), or just lie down, get comfortable and … fall asleep.
Soldiers get up!
How to sleep – we found out. And how to wake up correctly so as not to feel hatred for reality and circumstances? The following factors are important here:
1. Positive Attitude
“Think about what good and important things will happen on this day, and then it will be easier to get up,” advises Irina Zavalko. Plan some pleasant events for this day, for example, try a new perfume or cook a healthy and tasty meal.
2. Natural Light
“Get light into the bedroom in the morning. Either buy a wake-up call or ask someone to open the curtains shortly after you wake up, Irina recommends. “Try to get out into natural sunlight as soon as possible after waking up.”
3. Physical Activity and Coffee
“Bright daylight, physical activity, coffee and the idea that if you didn’t get enough sleep last night, then get enough sleep next night will help to cheer up after insufficient sleep,”.
Experts believe that there is no direct connection between spring and the severity of awakening. “If it’s hard to wake up in the morning, you should pay attention to your lifestyle: do you get enough rest, do you follow the regimen, do you limit the time of night sleep. Before you go into the arms of Morpheus, be sure to think about something good. You can even hum a lullaby to yourself. For example, “Sleep, my treasure, you are so rich.” It will come true – good, but no, so at least look at a pleasant dream.