Do you need or not need New Year holidays?
In our country, this issue has long been discussed. Opponents of a long winter weekend argue that traveling in winter is not affordable for everyone, but sitting at home is boring, unlike the May days, they say that a sofa, a TV and a series of feasts are bad for your health. Defenders of the January holidays say that at this time you can go on vacation, spend time with your family, even make repairs.
But there is another reason why the so-called Christmas holidays are best kept – a dream. It is on these days that a person can get enough sleep, establish a sleep pattern, and as a result, improve his health. Nadezhda Martynenko, head of the department for medical prevention at the Gubkinsky Central District Hospital, is convinced of this. Nadezhda Vasilievna 42 years in medicine, of which 15 years she devoted preventive work. She reminded the readers of our portal about the benefits of sleep.
– Now a healthy lifestyle has become fashionable. Sports, proper nutrition – this is good, but without a sleep regimen you can’t achieve a full result. If a person doesn’t get enough sleep, he is already annoyed in the morning: the weather is not the same, and the relatives said “good morning” not so, and at work things are unrealistic … And now, in order not to live with negativity, you should get enough sleep. But we must take into account that each person has his own norm. Six hours is enough for someone, and ten is not enough for someone. Napoleon, for example, had enough of four. On average, an adult should sleep six to eight hours.
But it should be understood that it is not so much the duration of sleep that matters, but the time when we go to bed. Scientists have found that the hour of going to bed has its value. For example, if a person lies down at 21 o’clock, then he is more likely to wake up alert and rested.
Sleep is divided into four phases: falling asleep, light sleep, fast sleep, and deep. The first phase lasts from 5 to 15 minutes. If a person falls asleep as soon as his head touches the pillow, this is a sign that he needs to go to bed earlier. The second phase lasts about 20 minutes, at which time the body temperature drops. At the third stage, the body begins to produce a hormone that affects the level of sugar in the blood, and also the so-called hormones of happiness. In deep sleep, consciousness is completely turned off, and cells are being regenerated. Alternating phases create one circle, and there should be five such circles per night. The time of each phase can vary – it depends on individuality, fatigue and well-being.
Unfortunately, the modern rhythm of life is rarely comparable to the normal rhythm of sleep. While we get home from work (which we often have to linger on), while we do household chores, we also want to go to the gym, watch TV or meet friends … As a result, we go to bed late and get up early. If we add stress to this, increased anxiety, then in the end we get depression and all sorts of diseases. Somnologists are sure that lack of sleep also leads to mental disorders.
Sleep can not be neglected! And not only because it restores the emotional state, helps to remember important information, but also because it strengthens our health.
When a person is sick, they say: sleep also heals. This is absolutely true. In addition, when we sleep, melatonin is produced in the body at night, in the dark. This hormone is of great importance in strengthening immunity, slowing down the aging process, protecting the body from colds.
The problem of lack of sleep is especially felt in winter: it gets dark early, the human biological clock is set to fall asleep earlier, but we persistently continue to live on a frenzied schedule. And they help us deal with the natural need for sleep, electricity, coffee and various energy.
So, those days that the state allocates to us in the form of vacations can be used not for outdoor activities, but for working out a sleep regimen. Find the best sleep time for yourself. Based on your normal rate and normal waking hours, determine your bedtime. For example, to get enough sleep, you need 8 hours. You usually get up at 6 in the morning. So you need to lie down no later than 22 hours. If you adhere to this rule during the week, your body will recover, get stronger and say “thank you”.
And to make the dream strong and sweet, follow simple recommendations:
do not overeat at dinner, give up gadgets an hour before bedtime, take a warm (not hot!) bath, ventilate the room, and put on loose linen or cotton clothes.
And a few more tips. In the morning, immediately drink a glass of water, wash yourself with cool water. During the day, walk for at least two hours. In winter, we lack vitamin D, which also affects sleep. Therefore, include in your menu dishes with fatty fish (herring, mackerel, salmon), cod liver, do not forget about butter.
And most importantly – nothing should interfere with sleep, so take care of silence and comfort.