Why do you need to sleep at night and certainly in the dark?
Sleep (lat. Somnus) is a natural physiological process of staying in a state with a minimum level of brain activity and a reduced reaction to the surrounding world inherent in mammals, birds, fish and some other animals, including insects (for example, fruit flies).
When we sleep, “repair and restoration work” takes place in our body. It is important that during the rest nothing distracts: neither extraneous sounds, nor excess light, because the particular hormone melatonin is produced in the dark. And when he is normal, then the disease is less, and happier to live. Those who do not comply with this requirement, life ultimately punishes a whole bunch of diseases: from endocrine, cardiovascular, gastrointestinal to mental and oncological.
Why? The answer is simple: the body periodically requires daily rest and "maintenance and repair" work. And they, so programmed by nature, are mostly held in our body at night. Therefore, daytime rest can never fully replace night sleep.
We in shram.kiev.ua abandoned nightlights and prepared a reminder about why it is important to sleep without light at night.
22 hours The number of leukocytes increases twice in the blood - it is the immune system that checks the territory entrusted to it. Body temperature drops. Biological clock signals: it's time to sleep.
23 hours The body more and more relaxes, but in each cell recovery processes are under way.
24 hours. Consciousness is increasingly taking possession of dreams, and the brain continues to work, laying out the information received during the day.
1 hour. Sleep is very sensitive. A tooth that is not healed in time or a knee injured a long time ago may differ and will not let you sleep until morning.
2 hours. All the organs are resting, only the liver is working with might and main, cleaning out the sleeping organism from the accumulated slags.
3 hours. Complete physiological decline: blood pressure at the lower limit, pulse and respiration are rare.
4 hours. The brain is supplied with a minimum amount of blood and is not ready for awakening, but the hearing is extremely acute - you can wake up from the slightest noise.
5 o'clock. The kidneys are resting, the muscles doze, the metabolism is slowed down, but in principle the body is ready to wake up.
6 o'clock. The adrenal glands begin to release hormones adrenaline and norepinephrine into the blood, which increase blood pressure and make the heart beat faster. The organism is already preparing for awakening, although the consciousness is still dormant.
7 hours is the high point of the immune system. It's time to warm up and get under the shower of contrast. By the way, medicines are absorbed much better at this hour than at other times of the day.
You see, what important regenerative processes occur in the body when we sleep peacefully! And so that they all pass without a hitch without a hitch, the dream must be not only long enough, but also qualitative: calm, deep, without causeless awakenings and snoring.
Science has several dozen different sleep disorders, which affect 20% of the population. First of all, it is insomnia - insomnia, as doctors say. It is most often based on stress, neurosis, mental stress, shift work, air travel from one time zone to another.
The situation is aggravated by the so-called "Edison effect" - the abundance of electric lighting in our homes. The fact is that the sleep hormone - melatonin, which regulates the cycles of sleep and wakefulness, our epiphysis (pineal gland) produces only in the dark. And constantly and in a certain rhythm, which provides such a hypnotic effect, which you can not achieve with any pharmaceutical preparations. Therefore, those who want to be healthy, doctors advise not to sleep in the light, to take care of the pineal gland and to increase the melatonin content in a natural way.
What is needed for this?
- Avoid stress and do not overload.
- Do not break daily cycles. It is necessary to go to bed at sunset - at about 22 o'clock and get up at dawn every day, including weekends.
- At dinner, it is better to eat foods that are rich in serotonin: tomatoes, celery, bananas, corn cobs, oatmeal or rice porridge, sea fish. Serotonin - one of the so-called "hormones of happiness" - is the raw material for the production of melatonin.
- You can indulge yourself with carbohydrates. They also increase melatonin levels. Only they should be eaten on an empty stomach and not mixed with fats and proteins. Eliminate alcohol, nicotine and caffeine.
- Make sure that the food was enough vitamins of group B: B3, B6 and B12, as well as calcium and magnesium.
- Avoid excessive electromagnetic radiation - it has a bad effect on the pineal gland. Try to sit less in front of the TV or computer, turn off all electrical appliances in the bedroom before going to bed.
For the prevention of sleep disorders for 30 minutes before going to bed, it is useful to drink a glass of soothing herbal tea .
- mix equally chamomile flowers, fennel seeds, peppermint grass and valerian root;
- 1-2 tbsp. l collection pour a glass of boiling water and hold for half an hour in a water bath;
- cool, strain through several layers of gauze and squeeze.
Renowned neurologist Konstantin Umansky with sleep disorders advises to make a special medical pad: put hop flowers in a canvas bag and hem it to a regular pillow for several months. Hop volatile substances have a calming effect on the nervous system. The bag can be filled with other herbs. When the scent of mint, chamomile, sweet clover and other plants is in the air, it sleeps much better.
You can give the bedroom air a healing aroma with the help of an aroma lamp. The smell of roses and lavender calm the nervous system, pine needles - relieve fatigue, laurel - prevent spasms, rosemary - ease the condition for chronic diseases of the upper respiratory tract.
Ordinary houseplants have a good healing effect. Geranium, for example, not only calms the nerves and improves sleep, but also reduces the pressure in hypertensive patients. Therefore, decorating the windowsills with flowers is not a whim.
Via rg.ru & adme.ru & wiki