How to sleep?

Integrity Bot

digital-expert at Integrity Vision
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Integrity Bot

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Why is it important?

Many studies that have proven that sleep directly affects the productivity and efficiency of the brain have been conducted. Leading companies in the world have long been aware of this and use this practice for their employees. For example, at the headquarters of Uber, Google and Zappos there are sonariums, where employees can relax and sleep. Many world offices equip themselves with special cells, sleeping capsules, hammocks, chairs and other places for a nap. Comparing to, here is the well-known fact that the Japanese work a lot, but  ineffective. For them a 12-hour working day, spending the night at a hotel near work, sleeping in the subway are absolutely normal things.

In addition, healthy sleep is a healthy body as a whole. Sleep is needed to restore the body. Every night, when we are sleeping, our brains cleared of metabolic waste that accumulates throughout the day. Sleeping helps to strengthen long-term memory. In addition, it is a guarantee of healthy metabolism. Sleep is critical for mental and physical health.

All processes that occur in our body are closely related to hormones. Melatonin – is a sleep hormone. Under the action of sunlight, the amino acid tryptophan in the body is converted to serotonin, which is already converted to melatonin at night. Melatonin production directly depends on the level of light – in daylight the synthesis of the hormone decreases, otherwise – increases. The peak of melatonin concentration falls on the period after midnight to 4 in the morning and sleep in a dark room during this period is the most important.

In addition, melatonin has long been recognized as a sleep hormone – it also has many other properties. For example, it slows down the aging process, prevents the formation of cholesterol plaques on the walls of blood vessels, stimulates the protective functions of the immune system, prevents the death of brain cells, lowers blood pressure and blood glucose levels.

Melatonin can be produced naturally, at least by going to bed until 12 o’clock at night, and when you wake up at night not to turn on the light – avoid irritating factors for the body.

What is the impact of lack of sleep?

Maybe, you repeatedly went to bed later than usual and at the same time said to yourself “next time I will sleep longer and sleep off for this time”. But should remember that the lack of sleep will not be solved in this way – you can not sleep off for another time. The effect of sleep deficiency will be noticeable over time. The next time you can simply not hear the alarm and oversleep an important meeting or exit to work. If you sleep less than six hours a day for two weeks in a row – your brain and body work on a level as if you hadn’t slept for 48 hours.

As a result of lack of sleep, you may not notice performance degradation. But in fact, it gets worse every day, and you can really appreciate it only after a while.

Workaholism is now in trend. In addition to the fact that this is a big trend – there are people who are really focused on the result and the number of hours they spend at work exceeds the amount of rest. As it would seem,  overtime work has a positive effect on the result, but it affects the efficiency and productivity of workers. According to studies, in the US alone, chronic lack of sleep causes a loss of more than $100 billion a year.

Your health and energy stabilize through sleep. Also, an important role is played by nutrition, meditation, the presence of sports in life and more. There are things that destabilize your energy: stresses from projects and work, quarrels in relationships, mental stress and various forms of anxiety. Even intense training in the gym and high brain activity in the office are destabilizing, after which you need to recover. You can find the time to rest and recuperate yourself, or deplete your body until the moment when it itself forces you to rest, becoming infected with diseases and reducing strength to zero.

If it is important for you to keep the level of performance indicators at height whole week, you should sleep in sufficient volume whole week. You can not work without sleeping for five days, and then sleep for two days. Thus, you do not restore cognitive abilities, but only temporarily eliminate the symptoms of lack of sleep.

How to manage sleeping?

In order to adjust your sleep and learn how to manage it, you need to develop certain habits of the body.

  1. Discard gadgets before bedtime. Our gadgets emit blue light – the shortest wavelength range of visible radiation. It shifts the hand of the biological clock by about 3 hours. Because, instead of the phone, computer and TV – read a printed book. Or reduce the brightness of the screens of your gadgets – there are a huge number of applications and settings in the phone itself;
  2. Use relaxation techniques. In order to reduce stress, you should use one of the relaxation techniques before going to bed: keeping a diary, meditation, deep breathing, aromatherapy or massage. This will make sleep better, and the process of falling asleep – faster, because you calm the heart rate and nervous system. For example, you can use the well-known practice for deep breathing 4-7-8. What is it:
    breathe through your nose for 4 seconds;
    hold your breath for 7 seconds;
    slowly, breathe out through your mouth for 8 seconds.
    The speed and strength of the effect is similar to how you would have done anesthesia. In just a few repetitions, your body relaxes and you easily fall into a deep sleep;
  3. Adjust the light. Constant stay in the light leads to health problems, increases the risk of cancer. Also, scientists proved that low light, lit at night, causes depression. As the sun goes down, dim the lights in the room so that the body is not in a state of perpetual wakefulness. It is important to sleep in complete darkness, because light can disrupt the production of melatonin and serotonin;
  4. Reduce caffeine intake. One cup of coffee, not only before bedtime, but also on the way home from work or 5-6 hours before bedtime, may prevent you from sleeping peacefully. It becomes harder for you to plunge into the deep sleep phase. Try to drink coffee only in the morning, and if you have trouble falling asleep, eliminate it from your diet altogether;
  5. Adjust thermoneutrality. During sleep, the body temperature becomes lower than usual and heat is distributed automatically from the center to the periphery. In a cool room, melatonin is produced better, and therefore in a stuffy room we have a hard time falling asleep. If you sleep without pajamas and blankets, the temperature in the room should be 30-32 degrees, in the opposite case – 16-19 degrees;
  6. Watch for food before bedtime. Eat the right carbohydrates for dinner, do not consume sweets – an increase in blood sugar can complicate the process of falling asleep. It is best to eat low-fat and whole-grain foods for dinner. A cup of warm milk with honey will relax your body and prepare you for sleep;
  7. Add sport to your life. Physical activity helps the body to relax. It is important to perform the exercises 2-3 hours before sleep, so that the body leaves the excited state before the process of falling asleep. Go in for sports, drink herbal tea, make yourself a massage and then your sleep will be strong and of high quality;
  8. Take melatonin. Melatonin intake in tablets normalizes the biological processes associated with the change of day and night, which helps both when changing time zones for air travel and for insomnia. With the help of melatonin, you can not only adjust the quality of sleep, but also compensate for its chronic deficiency. It can be said that melatonin treatment is when you take pills to sleep.

And finally, advice for travelers: how to survive the jetlag. Jetlag is a time zone syndrome experienced by so many travelers. How to handle it? Determine the direction, if you expect to fly from east to west early in the morning – take a nap no more than 1 hour to meet the evening in a new time. And if you fly from west to east – sleep in the pleasure of the whole flight, get glasses on arrival and limit the sunlight to reconfigure the biological clock. It will also be useful to have on hand a natural drug “melatonin”, which will help to quickly adapt and normalize the rhythm of sleep.

There is a long weekend ahead, which means that in addition to meeting with friends and family, outdoor activities and training in the gym – it is important not to forget to sleep well and recover from all the negatively influencing factors. We wish you to take this opportunity and learn how to manage your sleep correctly.

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