Useful Tips

Normal sleep and wakefulness for an adult


Return the child to the usual rhythm of life so that he does not notice it.

Make it clear that adults are also returning to their normal lifestyle. This will greatly facilitate the process, since preschoolers and even primary schoolchildren largely copy parents.

The importance of rest

It turns out that the right regimen is needed not only for children. Adults are constantly tormented by lack of sleep, a violation of the formed conditioned reflexes begins, which increases the period of falling asleep.

The formed insomnia does not contribute to the ability to use time in a quality manner, which is intended for a good rest.

For all people, the optimal duration of rest is different, it is influenced by the individual characteristics of the body. It is inherent in nature that you need to go to bed at about 22 o’clock. When there is no natural lighting, the body begins to produce melatonin - a sleep hormone, it provides quick falling asleep and further healthy rest.

In the bustle of modern life, you can’t always afford to go to bed early, even doctors are forced to accept the conditional division of people into “larks” and “owls”.

Medicine has definitely proved that if you go to bed regularly after 23 hours (this is the time when melatonin levels reach a maximum), the development of insomnia is inevitable. After two in the morning, the concentration of melatonin begins to decline, and in the morning sleep becomes sensitive.

What should be a dream

A lot of research has been done to determine the time that a person needs to devote to a full sleep every day. Scientists have concluded that an adult needs about 8 hours. Depending on individual characteristics, this value can fluctuate by plus or minus an hour.

Normally, for the period when a person is sleeping, five cycles should last for 90-100 minutes. If divided by 60 minutes, it turns out about 8 hours. Doctors say that a person lives longer if he sleeps like this daily.

The optimal period for a night's rest is considered to be from 23 to 7 in the morning, it allows you to sleep and stay awake during the day without the desire to lie down.

The following schedule has been developed by nature itself:

  • By 22 o’clock in the evening the body independently prepares for bed.
  • In the period from 23 to 1 am, physical metabolism is inhibited, body temperature drops, heart rate decreases. The maximum level of melatonin accumulates.
  • Until three nights, chemical reactions are greatly inhibited, hormones cease to be produced.
  • From 4 am cortisol begins to be produced - a stress hormone that is responsible for awakening a person.
  • At 5-6 hours, the metabolism is accelerated, the amount of sugar and amino acids in human blood increases.
  • By 7 in the morning, the body begins to wake up after rest, it is ready for new physical exertion. Digestive system organs begin to work.

There are exceptions to the system in the system: some fall asleep at 8-9 pm, rise at 4-5 in the morning and feel completely rested. This regimen is healthier than the option from 2 nights to 10-11 am.

Non-standard polyphase sleep

In addition to single-phase sleep (1 time per day), there is a two-phase. It is formed at the biological level, consists of rest and wakefulness. The polyphase regime has been preserved since ancient times, when there was no artificial lighting. He was a kind of protective reaction of the body.

Many have preserved this in modern times. After a certain period of wakefulness, a person becomes lethargic, he needs rest for 2-3 hours, then the period of wakefulness begins. At night, the body needs recovery.

Causes of Sleep Failure

Some people fall asleep immediately, others suffer from insomnia. It happens that a person cannot fall asleep for a long time. It is worthwhile to understand the causes of sleep disturbance and find out how to establish a regimen.

The following factors are considered provocateurs of violations:

  • An excess of consumed coffee.
  • Snore.
  • Disorders of the digestive tract.
  • The period of bearing a child in women.
  • Diseases of a mental nature (nervous system).
  • Pathology with concomitant high temperature.

Before changing the mode, it is necessary to determine the exact cause of the failure. In the case when you always want to sleep, or, conversely, insomnia bothers, it is recommended to consult a doctor. He will identify factors of violation of the regime. This will make it possible to avoid unpleasant health effects.

What to do if sleep is lost

In order to even out and return to normal the rest and wakefulness regime, it is necessary to develop the habit of living according to a schedule, this can be done within three weeks. First of all, you need to determine the most convenient individual schedule of sleep, rest and wakefulness, each of the periods should normally be 8 hours.

A number of recommendations have been highlighted that accelerate getting used to a clear schedule:

  • Set the sleep rate necessary for your own body.
  • The last meal should be done three hours before you go to bed.
  • Try to go to bed at about the same time, set an alarm with your favorite melody.
  • Do not drink coffee, energy in the evening.
  • In the afternoon, provide the body with sufficient physical and mental activity, gradually reducing it in the evening.
  • During sleep, it is recommended to turn off all sorts of devices that give artificial lighting.
  • Eliminate watching TV, use any gadgets before going to bed. Favorably, taking a warm bath, reading a book, listening to calm music.
  • Provide ventilation of the bedroom.
  • Exclude thoughts about the past and the next day, do not make plans for the future.
  • It is recommended to completely relax, enjoy the rest.
  • Do not stay in bed after waking up. In this case, there is a high probability of drowning again, it will be a waste of time. Gradually, you need to get used to the fact that after waking up, a new day begins, it's time to get up.

You should not expect that the condition normalizes immediately, the body must get used to the changes favorable to it and enter the normal mode. Half-sleep passes, the person begins to get enough sleep, constant lethargy recedes.

If it was possible to rebuild the regime, the body begins to wake up on its own at the appointed time without the help of an alarm clock.

Is a long sleep good?

Excessive rest (exceeding 10 hours) is unfavorable for the body. A person produces too much melatonin, which leads to rapid fatigue.

This phenomenon is observed in violation of biological rhythms, since there is a change in the number of hormones that provide a normal wakefulness regime. As a result, laziness, apathy and lack of strength.

Efficiency worsens, which can cause a depressive state.

Possible consequences of non-compliance

Normally, the sleep period should be 6-8 hours. If a person regularly reduces it, then a short nap becomes chronic, which adversely affects health.

Some people try to make up for this with “sleep” on the weekend, but this can make the situation worse. In medicine, this phenomenon is called carotid bulimia.

The consequences of insufficient rest:

  • Decreased immune defense.
  • The deterioration of health, memory.
  • Decreased attention span.
  • Pathology of the heart, blood vessels.
  • Migraine.
  • Obesity, which develops as a protective function of the body.
  • In men, there is a decrease in testosterone, the risk of developing inflammation of the prostate gland is greatly increased.
  • The amount of cortisol, the stress hormone, is increasing.
  • Increased blood pressure.
  • Swelling.
  • Blood stasis in the vessels.

If the regime has gone astray, biological rhythm failures may begin, as a result, all chemical reactions taking place in the human body are violated. In the initial stages, a person can cope on his own if he changes his lifestyle. When serious sleep disturbances have already occurred, specialist assistance is required.

If you do not observe the sleep regimen, violations occur:

  • Chronic insomnia
  • Hypersomnia - constant drowsiness.
  • Parasomnia - walking during sleep, constant nightmares, seizures of epilepsy in a dream.
  • Psychosomatic insomnia - healthy rest disappears due to the emotional background, the duration is approximately 21 days.
  • Pilgrimage failures when it is difficult for a person to sleep.
  • Intrasomnia, in which a person wakes up several times during the night.
  • Apnea during sleep - complete or partial inhibition of respiratory function.
  • Bruxism - grinding of teeth as a result of spasms of the masticatory muscles.

If you do not change the mode, pathologies of the heart, blood vessels, thyroid gland, pain and muscle cramps, memory impairment, trembling of the limbs are not excluded.

If such violations occur, you need to consult a neurologist, psychotherapist.