/ How to get rid of fatigue

How to get rid of fatigue

February 13, 1972 a certain Michelle Siffre voluntarilyClimbed into a cave in the southwest of Texas for six months. With himself he took only one light bulb, water and food. And most importantly - the calendar and the clock he left at home. Why such a sacrifice? Michelle was not crazy at all, this French scientist was studying Circadian rhythms, That is, the rhythms of sleep and wakefulness of a person.

By his own example, he tried to study howWork biological clock, and whether the body can adapt to such conditions. The experiment was a success: for six months in a cave a scientist developed a perfect dream, the body chose when to sleep and eat. An entertaining experiment, is not it?

The problem of studying sleep is now more urgent than ever! "so simple!" Will tell you how to overcome fatigue and get the maximum benefit from sleep. Because one third of our lives we spend on this physiological process.

Circadian rhythms of man

How to get rid of fatigue

Many quite consciously deprived themselvesNormal sleep in favor of work and other things. You sleep less - you have more time. But is this correct? Scientists argue that an adult needs from 7 to 9 hours of sleep to live a full life.

Decrease in the duration of sleep Contributes to the loss of physical and mental activity. And older people and children need to sleep even longer. But people succumb to the frenzied rhythm of life and sleep less and less.

Harvard scholars argue that the olderMan, the more difficult it is for him to fall asleep and the worse his sleep copes with his function. We can safely say that if an elderly person has problems with sleep, then the aging processes in his body are accelerated. And this shows only one thing: that it takes longer Stay young, You can not spare time for a dream!

Lack of sleep how to fight it

When to go to bed, and when to get up

Circadian rhythms change under the pressure of your behavior and employment throughout the day. For all they are different. But there are the main points that are inherent in all.

  1. 06:00
    The level of cortisol rises, thereby awakening your brain and body.
  2. 07:00
    The production of melatonin ceases.
  3. 09:00
    Sex hormones are at the peak of productivity.
  4. 10am
    At this time of the day you are at the peak of your mental activity.
  5. 2:30 pm
    The systems responsible for motor and coordination are at the peak of activity.
  6. 3:30 pm
    Time, when the reaction level exceeds all indicators.
  7. 5pm
    Cardiovascular and muscular systems at this time work best.
  8. 19:00
    Body temperature and blood pressure at this time of day increased.
  9. 9pm
    The body begins to prepare the body for sleep, producing melatonin.
  10. 22:00
    Frequent urge to urinate, and your body is still getting ready for bed.
  11. 02:00
    This is the time of deep sleep.
  12. 04:00
    At this time of day the temperature of your body reaches an acceptable minimum. And wakefulness at this time is especially harmful!

So how Reset to zero And run them again? There is one simple and proven method: 30 minutes peering into the bright light. Do not bury the lamp, of course, but spend this time in the sun without sunglasses. And even better - wake up with the sunrise and spend the morning on the balcony.

How quickly to normalize sleep

What can I do to Normalize sleep And get the most out of it? Here are a few rules, keeping which you will sleep peacefully. Because a good and healthy sleep - a pledge of a long youth and excellent health!

How to sleep properly

  1. caffeine
    If you suffer from problems with sleep, then try to give up caffeine. If you can not refuse the morning coffee, then try not to drink it after noon.
  2. smoking
    Stop smoking immediately! By the way, the wonderful book Allen Carr "an easy way to quit smoking" will help you in this.
  3. alcohol
    Many argue that a sip of cognac, for example,Before going to bed helps to fall asleep more quickly. But this is a huge mistake. Yes, maybe your brain will rest, but the body - no. Alcohol delays the phase of fast sleep and reduces its quality.
  4. exercises
    Physical load for 2-3 hours before sleep will help the body and consciousness to quickly turn off.
  5. bedroom
    The main mistake - the use of the bedroom is not for the intended purpose. This is a room for sleep and only. Remove from her absolutely everything that distracts, drive the cat out of the door and close the curtains more tightly.
  6. Sounds
    Perfect silence is an essential attribute of a healthy sleep. And if it does not go to drown out the noise of the street, use the gags or special application for a smartphone that mimics white noise.
  7. temperature
    Most people say that it's more pleasant to fall asleep in a cool room. The ideal temperature is 18-21 ° c.
  8. relaxation
    Try to find the ideal way for yourself to deal with stress. Meditation, breathing exercises, reading - try everything!
  9. sunlight
    Coffee is a way to wake up on cloudy days. For everyone else there is sunshine! Try to meet the day on the balcony. The first rays of the sun will certainly cheer you up and set the mood for the whole day!

How to normalize the sleep schedule

Lack of sleep - a robber, brazenly taking away fromYou work, youth and inspiration. So maybe it's time to stop underestimating the benefits of such an important physiological process and begin to sleep out?

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