How to adjust your sleep schedule: five simple tips

Lack of sleep has a serious impact on a person's physical and mental state, reducing their ability to work and quality of life. What signs indicate a lack of sleep, how it can be caused and what ways can be used to improve the quality of a night's rest, read the Izvestia article.

Signs of sleep deprivation: how to tell if a person is sleeping poorly or not enough

The optimal sleep duration for an adult is from seven to nine hours. However, in the modern rhythm of life, especially in megacities, part of the population consciously sacrifices rest, redistributing this time in favor of work, study, entertainment or current affairs.

As a result, chronic lack of night rest has become a "socially acceptable" dysfunctional condition. It is observed among people of all age groups, but its consequences can have a serious impact on health. Harm can accumulate gradually, and many do not immediately realize that their body is working at its limit.

There are a number of signs that indicate that there is not enough sleep or its quality leaves much to be desired. One of the main symptoms is morning fatigue, when a feeling of exhaustion persists after a night's rest.

Frequent drowsiness during the day is another warning sign. If even after a cup of coffee or active activity there is an irresistible desire to take a nap, perhaps the body does not have time to recover at night.

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Problems with concentration and memory impairment can also be a result of lack of sleep. It becomes more difficult for a person to perform familiar tasks, he often gets distracted, forgets important details.

Another signal is mood swings, irritability, and increased stress levels, as lack of sleep affects the levels of hormones responsible for emotional stability. Decreased immunity, frequent colds, headaches, spikes in blood pressure, and changes in appetite can also be caused by lack of sleep.

It is not always possible for a person to associate the above symptoms with poor-quality night rest, attributing their condition to other factors. However, collectively they can talk about him. Self-observation will help to assess the quality of sleep. If in the morning there is often a feeling that the night has been restless, if there are difficulties falling asleep or frequent night awakenings, it is worth taking measures.

The consequences of sleep deprivation

Lack of sleep is not just discomfort or fatigue, but a serious factor affecting physical and mental health. The effects of lack of sleep can accumulate and become chronic, leading to a lower quality of life.

First of all, sleep deficiency undermines cognitive functions. A person begins to experience problems with concentration, memory, and decision-making. The reaction slows down, which is especially dangerous for drivers and people working in areas that require increased attention.

Lack of sleep can negatively affect the functioning of the nervous system, leading to mood swings, irritability, increased anxiety, or vice versa, apathy, depression. It provokes increased production of cortisol, a stress hormone. As a result, it leads to chronic stress and emotional burnout.

The physical consequences are also significant. Lack of sleep weakens the immune system, increasing the risk of infectious diseases. In addition, chronic lack of sleep contributes to the development of hypertension and cardiovascular diseases. It also disrupts the production of hormones responsible for hunger and satiety, which can provoke overeating, weight gain, type 2 diabetes and obesity.

Prolonged sleep deficiency is also associated with accelerated aging of the body: cell regeneration slows down, skin condition worsens, and collagen production decreases, causing wrinkles and dark circles under the eyes. In the long term, chronic sleep deprivation significantly increases the risk of developing neurodegenerative brain diseases such as Alzheimer's disease.

To avoid these consequences, it is important to monitor your sleep patterns, ensuring that you get enough rest and comfortable conditions for body recovery.

Causes of poor sleep

The causes of poor sleep can be very different: physiological, psychological, and also caused by external factors. All of them affect both a person's ability to fall asleep and the quality of a night's rest.

One of the main reasons is stress. Emotional stress increases the level of cortisol— a hormone that prevents relaxation and falling asleep. Constant worries, worries about the future, and information overload lead to the fact that the brain remains active even at night.

An equally significant factor is the violation of the daily routine. Working night shifts, irregular schedules, and sudden changes in the time of falling asleep and waking up disrupt a person's biological rhythms. The body does not have time to adapt, which leads to insomnia or shallow, intermittent sleep.

The use of gadgets before bedtime has a negative effect on falling asleep. The screen of a smartphone, tablet, or computer emits blue light that suppresses the production of melatonin, a hormone that regulates circadian rhythms (24-hour cycles that determine standard biological processes in the body).

Another common reason is unsuitable conditions for a night's rest. Noise, bright lights, an uncomfortable mattress or pillow, and an unsuitable temperature in the room can interfere with full relaxation. People with chronic sleep problems become especially sensitive to these factors.

Eating habits, such as drinking caffeine, alcohol, or heavy food in the evening, can "chase away" sleep or make him restless. Caffeine stimulates the nervous system, alcohol disrupts sleep phases, and a heavy dinner causes discomfort and makes it difficult to rest.

Some diseases and physiological conditions also affect sleep. Sleep apnea, restless legs syndrome, hormonal disorders, chronic pain, and other medical problems can cause insomnia or frequent nighttime awakenings.

Lack of physical activity or, conversely, excessive exertion before bedtime can also cause problems. Lack of movement reduces the body's need for rest, and intense workouts late at night cause overexcitation.

How to achieve quality sleep: five main steps

To get a good night's sleep, you need to eliminate factors that interfere with proper rest, as well as adjust your daily routine.

The first step is to follow the sleep regime. It is important for the body to fall asleep and wake up at the same time, even on weekends. This stabilizes biological rhythms, improves falling asleep, and makes waking up easier. Experts recommend going to bed no later than 23:00, as during this period the active production of melatonin begins.

The second step is to create comfortable conditions for recreation. The temperature in the bedroom should be between 18-20 °C. It is worth eliminating extraneous noise, replacing the old mattress and choosing a comfortable pillow. Experts also recommend ventilating the room before going to bed and using blackout curtains if the street light interferes with rest.

The third step is nutrition control and withdrawal from stimulants. Dinner should be light, and coffee, alcohol, and nicotine should be eliminated 3-4 hours before bedtime.

The fourth step is physical activity during the day, without intense workouts before bedtime. Moderate exercise (walking, yoga, swimming) helps reduce stress levels and improve sleep quality.

The fifth step is stress management and avoiding gadgets before bedtime. The blue light from the screens suppresses the production of melatonin, so at least an hour before bedtime it is better to put down your phone and computer. Meditation, reading a book or a warm shower will help you relax. If anxiety accumulates during the day, it is useful to keep a diary, writing down experiences and tasks for tomorrow in order to relieve consciousness.

These methods will help to gradually restore healthy sleep, increase energy levels and improve overall well-being. And if problems persist, it is recommended to consult a specialist somnologist.

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