How to sleep better?

A person spends 30% of his life in sleep, and the remaining 70% dreams of getting enough sleep.

Quality sleep at night is incredibly important for your health. So is the sleep process as simple as it seems at first glance? Let’s take a closer look at the components of high-quality and healthy sleep.

In sleep, the body is restored

Definitely important processes necessary for our body, the brain can carry out only in sleep. For example, it cleans itself of harmful substances and restores blood pressure.

In sleep, the brain monitors the body and analyzes which organs need to pay attention to.

Quality sleep keeps cognitive abilities normal.

During our sleep organism stores energy.

Growth hormone released in sleep.

Sleep — time to study

Sleep can be subdivided into several stages: REM-sleep (Rapid Eye Movement) and Non-REM. These phases alternate.

Often in sleep comes a solution to difficult problems, because, during REM-sleep, the brain sorts the information received in a day. The brain determines what experiences it would like to remember and sends them to long-term memory. It’s like RAM and a hard drive: we will remember something new a day for a long time, but we will forget something forever.

The brain is more willing to perceive information received before bedtime or one that causes strong emotions.

The emotional background plays an important role. The more interesting the day went, the more interesting the dreams.

Our dreams are in REM sleep. And if you wake up at this moment, then there is a big chance to share your dreams with others.

8 hours — myth or reality?

Think not about the hours, but about the cycle. During the cycle, all phases are changed. One cycle is 1.5 hours. That is, the norm is 4, 5 or 6 cycles.

The recommended 8 hours of sleep is a 5 of completed cycles and a little more. Half an hour or at least 10 minutes in reserve is the time to fall asleep and wake up.

Focus on your well-being after waking up. One has 6 hours of sleep, and the other needs to be 8. On average, an adult has enough 6–7–8 hours of sleep.

There is no benefit to sleeping more than normal. After 10 hours of sleep, lymph stagnates in the tissues.

Try to lie down at the same time, and not as early as possible. This is how you will more accurately adjust your biological clock.

Sleep like a baby

Come up with evening habits. They will help your brain understand that you need to prepare for sleep. For example, use the light in the room, ventilate the room, read the book, take a warm bath, etc.

The bed is always just for sleep. Don’t eat or work in bed!

Don’t save on such an important thing as a mattress. A properly selected mattress guarantees comfortable sleep, well-being and vigor after waking up.

Tight curtains are very helpful for quality sleep.

There is nothing wrong with daytime sleep, but you need to do it right. You can take a nap for 20–30 minutes if you need to cheer up a little. Or sleep a full cycle of 1.5 hours and subtract this time from the night’s sleep.

Improper dining can cause discomfort and pain in the stomach and intestines, which can cause restless sleep and even nightmares. Try to avoid:

snacks, coffee, chocolate, nuts, protein products, flour products, and fatty foods.

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Everyone is unique— some of the methods listed in this article may not work for you, or some methods someone may know or already use in their life. This is perfectly normal — you don’t have to use everything at once. The main thing is to choose what works for you.