Common cause of sleep deprivation, according to the results of the research Center for control and prevention of diseases becomes the “focus on the important things”.
If you are preparing to sleep, and the monitor is still powered on, the probability that it will be possible to have a rest normally, is reduced. The reason for this is the midnight mailing, surfing the web and streaming video .
According to experts, the screens of smartphones, tablets and computers emit waves of light that are long enough to give the brain signals of revival.
Sleep is not only time to repair damaged and worn-out cells and tissues, but also the opportunity to recharge the biological batteries — the brain and other body systems. And during sleep we process the day’s experiences, emotions and memories.
How much you need to sleep
What happens when you push a dream on the back burner? And what, actually, time is needed to devote to this process?
The American Academy of medicine and the society for the study of sleep came to the conclusion that despite the fact that the need for sleep parameter of the individual, most adults avoid problems you need to devote to sleep at least 7 hours a day.
Deprived of the necessary portion of sleep, during the day people suffer from drowsiness and irritability. According to the study “sleep disturbance and insomnia: Unsolved problems of mankind,” about 70 million Americans suffer from insomnia or lack of sleep, not getting physical and emotional rest, which ensures a good night’s sleep.
If a person is sleep deprived over a long period, his immune system weakens, and your risk increases.
The national sleep Foundation conducted a study, the results of which claim that one in five adult spends on average sleep less than six hours a day.
In the past two decades technologist Kevin ASP is studying the effects and side effects of lack of sleep. He argues that our health rests on three pillars: diet, exercise and sleep.
The link between sleep deprivation and accidents becomes more and more obvious. Only in United States each year, driving half-asleep causes approximately 1 million crashes, 500 injuries and 8 thousand deaths.
Richard Rosenberg, who has been studying the problems of insomnia, says sleep less to do more is a mistake that leads to a decline in health, “Thomas Edison, who was a well known fact that he slept little at night, actually made a “quiet hours” throughout the day. If at the time that he spent on a night’s sleep, add, watch him NAP, it turns out that he spent on sleep as much as others.”
With age everything changes
Many believe that elderly people need less sleep. This is one of the most common misconceptions.
Cycle of sleep in older people is not reduced, but shifted. That’s why older people tend to sleep early and Wake up early.
Experts do not see any problem, advising them to refer to this phenomenon as the redistribution of “sleepy” chart.
The recommended number of hours of sleep depending on age:
newborns – 14 to 17 hours;
– infants 12-15 hours;
– children who begin to walk 11-14 hours;
– preschoolers – 10 to 13 hours;
– primary school children – 9-11 hours
adolescents – 8-10 hours;
– young people up to 21 years – 7-9 hours;
– adults – 7-9 hours;
– older people – 7-8 hours.
On the way to sound sleep
At any age can improve sleep quality. Researchers are advised to take care of “sleep hygiene” — this term implies the right attitude to the process of rest.
Some people find it difficult to admit that their gadgets (especially those that are not turned off at night) is not only not conducive to sound sleep, but also can provoke insomnia.
Were you able to sleep due to your age number of hours, but you woke up tired and overwhelmed? It is not surprising. At a time will not correct the situation. According to experts, when it comes to recreation, regularity is your best friend.
Tips for those who want to sleep
– Stick to a sleep schedule. Decide how many hours you need in order to feel fresh and rested, and do everything that this graph is not violated.
– Do not overeat before bedtime.
– Turn off the backlight on all devices, so nothing distracts you from your sleep.
– Relax before sleep, not ugostite himself with thoughts of stress.
Before going to sleep say no to caffeine and alcohol.
