According to statistics, every night we sleep at least two hours less than slept our grandmothers 100 years ago. Yes, of course, they had no club Djagilev and site odnoklassniki.EN, where you can stay until the morning, figuring out what happened to the 35 members of the 11th "And". From such a life is not something that sleep can kill you immediately. All this is true, but the explanation may not serve as an excuse. The range of horrors that happen to people who ignore the dream, is extremely wide. The minimum is a bad complexion, maximum stroke, heart attack and senile dementia in 35 years: scientists have discovered that the adult person during sleep, growth hormones and regeneration are produced at normal speed, while insomnia is not produced at all. Another discovery: women who confuse day and night, a chance to earn breast cancer by 60% higher than regiopolis. Finally, at the University of Chicago was an experiment that proved that due to lack of sleep thing to do is to put. Eleven healthy men aged from 18 to 27 years old in two weeks and was under the close supervision of doctors. They are the first three nights slept for 8 hours, as expected. And the next six nights they were allowed to sleep only 4 hours. During the day, it is not allowed to sleep at all. Fed with this generously and with observance of all rules: vitamins, proteins, fats, carbohydrates. In the end, the results of blood and saliva were recorded: organisms of all eleven subjects refused to assimilate glucose. In response, her blood beginning to grow. And insulin was produced in exceptionally large quantities. And weight of subjects Apollo began to increase by leaps and bounds. Moreover, they had lost their wits and agility. The level of cortisol in their blood began to rise in the evening, which is actually typical for aging citizens after 50 years, and it immediately had an impact on young people's ability to remember information. (Immunity also declined - but from the woman's point of view, compared to the weight gain is, of course, already a trifle.These studies have adopted the famous new York nutritionist, doctor of medical Sciences Oz Garcia, who, by the way, regularly appearing with the consultations in Moscow. "When my patients complain that put on weight, even though you follow a diet, I ask, do they mode, " says Oz Garcia. And it turns out that almost all bad sleep. And insomnia increased levels of ghrelin (the hunger hormone) and decreases the level of leptin, a hormone that controls appetite. No sleep, no normal metabolism".Sleepless beauty
I hope we have convinced you of: "sleepless beauty" is nonsense. Such does not happen even in the fairy tales of Pushkin. Now to sleep for 20 years, and then you fell in love with the young Prince is please: all these 20 years, the growth hormones and regeneration (see above) will properly do their job. But not to sleep a few weeks - good-bye, Prince, Hello, dementia and obesity. The evil stepmother, concerned with the question "who is fairest of them all? "it was necessary not to put down the girl, and gave her insomnia. And no dwarves would not help poor snow white. (Or is it already from the other tales?.. I don't remember. We need to write less text and more sleep... )
Why don't you sleep?
According honorary doctor, doctor of medical Sciences, Roman buzunov, head of the sleep laboratory and scientific Director of clinical sanatorium "Barvikha", there are more than 80 diseases sleep. "The most common and, if anything, banal cause insomnia neurosis caused by daily stress. Followed by: snoring (both own and partner), fatty food at night, alcohol (you can sleep like a log, but after 3-4 hours to Wake up and not to close his eyes, because the level of glucose in the blood will fall sharply). Another reason is overweight (she stops breathing, and this interrupts the sleep), restless legs syndrome is a disorder arising from dysfunction of the receptors of the brain responsible for motor activity. In simple words, a person during sleep involuntarily twitching legs, and this makes him constantly Wake up".
Depending on what diagnosis you yourself put, there should be treatment. But for this you will first need to define your own model of sleep.
Model dream 1
You fall asleep easily, but Wake up early and can't sleep.
Possible causes and solutions problem:
- Alcohol abuse. Try to drink at night no more than 1 glass of wine. And it is better to replace the glass of wine a glass of warm milk. And drink it through a straw: though we have grown, sucking reflex affects us still. Sipping milk, you send the nervous system of signal: "All right! " In the same way (but with much greater harm to health) works and cigarette. Inhale, you calm down.
- Insufficient blackout curtains in the bedroom. With the first rays of the sun your body gets the signal that it was time to get up. Replace curtains!
- If you are over forty (or a little less - it depends on heredity), the early Wake-up can be a sign of approaching menopause. In the ovaries produces less hormones. These hormones is something like a natural drug for the Central nervous system. If the system stops to get them in normal quantities, it fails, and it manifests itself in mood swings, forgetfulness and absent-mindedness. After menopause 75% of women sleep on this "ripped off" schedule. Exit - go through hormonal examination and adjust the operation of the ovaries. Currently, the science is quite a force.
Model dream No. 2
You for a long time can not sleep, but the sleep you strong.
Possible causes and solutions problem:
- Most likely, you are experiencing a lot of stress. Or you are in love (however, this also means that you are experiencing severe stress). The state of acute love will soon pass itself, but if the root of evil in the work - fight. Otherwise simply not be able to operate. For example, the number of your cases is that you do not have time to do them during the day and not able to forget about them the night. Everyone is familiar with the infinite "scroll" the daily events until dawn, and the headache until the evening. Your programme is to reduce the amount of cases within reasonable. Your minimum program before going to sleep to record all done or not done for today. Made to delete (this will create a feeling that day is not lived in vain). Undone move in tomorrow plan (this will create the feeling that the situation is under control). The same goes for emotions - resentment, accusations, suspicions. You said something and regret it? Write it down on paper and make a mark: "Tomorrow to apologize". Said don't you, don't you? Still write and record: "to Forgive. Forget. To understand". In short, "death can not be pardoned". Put a comma in the right place and sleep well.
Banal, but the common reason is uncomfortable mattress. Change it immediately!
- Love the show before bedtime TV? If there show chronicling crime Bitsevsky maniac, don't be surprised that you will fall asleep not earlier than three hours after seeing it. The same applies to horror movies on a home theater system. Real Bitsevsky maniac and the film "Wake up" have the same effect on the nervous system of a normal person.
- Or maybe you like to take a NAP when he got home from work? Sleep in the afternoon invariably affects the quality of sleep a night. If you want to sleep in the interval from 13.00 to 15.00, and that not more than half an hour.
Model dream No. 3
You go to bed in the morning, not having the slightest desire to sleep earlier, and the next day I feel completely broken.
"You just knocked yourself mode. Most likely, you "owl", and a burst of energy in the second half of the day for you a completely natural thing. But we live in a society that respects the interests of "the lark", and need to adapt. Try to go early. As an aid, use a warm bath. Or sex. Enjoy this pleasant fact not at four in the morning, as usual, and, for example, at midnight. Two nights will sleep like a baby. (Just look at the behavior of men in order to prove the validity of this statement. But girls can too, by the way, to sleep, instead of being offended and ask: "Honey, tell me something..." Sleep is at least wise. Your friend will certainly appreciate such a "sacrifice".
- You are afraid to go to sleep because I'm afraid that again I will not sleep, but will suffer. In these cases, it really helps the book. Something like "History" Karamzin or self-study Chinese language. Tell yourself that you are not going to sleep, and just read in bed... not less than a hundred pages... well, not less than fifty... okay, twenty... I bet you fall asleep on the fifth.
- You flew in from Los Angeles, Singapore or Bali. And the worst thing you could do is to fly from Tahiti. And now at night you want to eat in the morning to sleep. Buy in the drugstore melatonin - it normalizes "internal clock" of migratory birds. By the way, the sleep of a person consists of 4-hour cycles. And if sleep is disturbed, the shift is a 4-hour periods. "One is much easier to adapt to the change the time zone if the time difference is 4 hours," says the candidate of medical Sciences, head of the sleep laboratory is the Iisko cardiology research industrial complex of Russia Alexander Litvin.
Dream: reality and myth
- It is not true that all people need 8 hours of sleep per day. "It's the same as if to say that everyone should wear shoes 42nd size, " said Professor Jim Horne from the Center of studies of sleep problems in Loughborough. - The older you get, the less sleep you need. If the day you are not sleepy, then everything is in order".
- It is not true that you can "sleep in advance." "Sleep is like oxygen, you can't breathe for the future," says Alexander Litvin.
- It is not true that an hour of sleep before midnight is equal to six hours after midnight. According to Roman V. electrification buzunova, it all depends on lark or owl. Check out who you actually are as follows: it is necessary to spend a few days in a room without Windows - and you will begin to exist without regard to sunlight and schedule banks and shops.
Is it true that cramming before the exam can help you pass the subject on "five". "From a medical point of view it is difficult to explain, but when I was a student, it helped, " says Alexander Litvin. - Apparently, the fact is that there are two kinds of memory - short and long. And students usually well developed "short memory".
- It is not true that aromatherapy can greatly improve the quality of your sleep. It acts rather like a fairy tale for a child at bedtime. But the psychological effect is the same effect.
Good night!
All without exception prevents to fall asleep:
- Thoughts about why I'm not sleeping. If sleep does not work, it is better to get up, read, look out the window than to toss and turn in anticipation.
- The idea that to sleep without potent sleeping impossible. Hypnotics should be prescribed by a physician, and for a certain period of time, when a person is truly unable to cope with the problem yourself. These pills do not eliminate the cause of insomnia, but are addictive and can lead to a state of "weakness" in the afternoon. "Sleeping pills acts as neurological sledgehammer," says Oz Garcia.
Not only coffee and tea (it's obvious), but even the "Coca-Cola", as it also contains substances that stimulate the body into wakefulness.
All without exception helps to sleep:
- Quiet music (especially for some reason Mozart).
- Listen to audio books (classic) through headphones.
- Rituals: lit scented candles, relaxing facial cleansing and applying to it a night cream (we recommend Helena Rubinstein Prodigy Night Tissular and Midnight Secret by Guerlain, is specially designed for the conduct of the skin during sleep); relaxing massage.
- Walk in the fresh air.
Tinctures of Valerian and soothing herbs. For example, chamomile tea, mint and lime color is a great cocktail for sleepless beauties.
A beam of light in a dream realm
Not so long ago appeared on the market a new product that helps people to Wake up cheerful and happy. This service Lumie Bodyclock. He doesn't call, as his fellow bastards and put in the hours begins to glow, creating the effect of a slow sunrise. And you Wake up as usual - with a headache and a desire to immediately die (because it is an eternal sleep, and what could be better?! ), but calmly and happily. And did you not cry out, because your body recalls genetic truth: the sun has come up and you get up. If this clock to Wake up week in a row, then you yourself, without the help of Mozart or of sleeping pills, will go to bed earlier. And your model of normal sleep.
There is another invention: lamp Apollo Health Sun Touch Plus, emitting waves of a certain length. They look like small devices and can control the dream. In the morning is enough for 15 minutes of such a device to stimulate the secretion of serotonin - the hormone of happiness. And you will have a great feel in the morning, cheerfully to work during the day, feel healthy fatigue in the evening and quietly fall asleep at night.
And if you do not fall asleep immediately, do the following. Slowly stand up from the bed, walk over to the window, look outside and think about it: with you suffers from insomnia about half the population of the Earth. That is 2 billion people. And basically, all with higher education, well-paid jobs, high IQ, busy personal life, a highly developed sense of responsibility and creativity. Excellent, if you think about the company.
Help never sleeps
"Even a sleepless night, do not neglect a night cream. And to erase from the face of the consequences of this night, be sure to use a new tool Retin-Ox Illuminateur. This tinted cream that removes wrinkles and makes invisible the dark circles under the eyes," advises Julia Romanova, the doctor-dermatologist.
Author:
Zubtsov Ya
Source:
Harper's Bazaar
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