We sleep for a third of our lives and we don’t do it right. Let’s find out how to do this the right way.
Sleep Hygiene Basis
There are things that are known and understood by everyone. But just in case, let’s repeat them:
- An important mode. It’s better to lie down and get up at the same time, and if you violate it – make your life easier by taking into account the phases of sleep, it’s much easier to wake up in a light sleep. At the same time, the weekend mode spoils everything – your brain won’t get enough rest, even if you lie down the next day.
- Duration is important. All of these things are purely personal. And what’s more, they change with age. Women need an hour more sleep, and also winter sleep is longer than summer sleep. There is evidence that sleeping over 9 hours after age 65 prevents the brain from engaging and can even lead to dementia. So try and find your optimal sleep duration.
- Preparation is important. Don’t eat late, eliminate caffeine, set yourself up for relaxation and put unfinished business and intrusive thoughts aside.
- Conditions are important. Ventilate the room, choose the right mattress and pillow, bed linen, close the curtains tightly and provide yourself with peace and quiet.
This is a source of melatonin-destroying blue light, overload and anxious thoughts. “Harmless” scrolling pictures of messengers and social networks puts you on alert because the brain simply doesn’t have time to process them. And if at the same time you “cuddle” with gadgets in bed, the nervous system may fix that the bedroom is a place to stay awake or work. Ideally, try not to take gadgets into this room and don’t tempt yourself. So even if new games are released at the Bitcoin casino Australia at 2 am, try to postpone testing them until tomorrow.
Sleep isn’t just about rewriting memories and rebooting. Sleep is also about cleansing your brain of toxins and breakdown products.
The lymphatic system removes waste from the organs throughout the day. But the glymphatic system takes it out of your brain while you sleep. If this doesn’t happen, amyloid and tau proteins accumulate. These are chemicals that negatively affect brain processes.
American scientists have found, using dynamic contrast MRI, that the glymphatic pathway is more efficient if we sleep on our side. That doesn’t mean sleeping on your stomach or back is bad, but your brain clears worse in those positions.
For all the emotional benefits of co-sleeping, sleeping together isn’t a good choice. You inevitably touch in your sleep, and even if you don’t wake up from the movements and different temperatures, your brain keeps getting information. That is, it isn’t resting, but reading new signals. Now imagine what chances your brain has to rest if there’s a cat or a dog sleeping in bed, and your beloved children come to bed in the morning?
A Glass of Wine
Or even something stronger to “sleep better” is the main enemy of effective sleep. Alcohol, in any concentration, has a relaxing effect on the muscles, and fatigue sets in. You fall asleep, but then what?
Alcohol is a powerful lipid solvent (the brain consists almost entirely of fat), i.e. a poison which the body needs to eliminate immediately. The nervous system becomes irritated, the heart rate rises, stress hormones are released – as a result, sleep is not as deep or even intermittent.
According to meta-analysis, alcohol can cause the development or aggravation of pre-existing apnea. This dangerous condition is associated with interrupted breathing and can lead to cardiac arrest. People with apnea may snore, are more likely to feel sleepy during the day and have hypertension, which is difficult to treat with medication. Therefore, if you suspect apnea, it’s best to avoid alcohol.