Principles of sleep health

  1. Appreciating sleep. A common attitude toward sleep as something that is not a bad thing to have, instead of a “must have good quality. The value of sleep should be understood and accepted.
  2. Make sleep your priority–changing something in your behavior rather than stopping at the intention. Put sleep at the top of your list of most important things to do.
  3. Personalize sleep – leave theories and average recommendations alone, and by trial and error establish your own sleep needs, times, and durations.
  4. Trust in sleep – the sleep mechanism can “adjust” itself. You should trust your understanding of sleep duration and timing and let it guide you.
  5. Protect your sleep – avoid or cut back on activities that negatively affect your sleep.

So what does sleep protection look like in practice?

Sleep holds on to patterns. Protect your sleep from frequent changes. Set a working version of sleep and abide by it.

The disturbed mind is sleep’s most insidious enemy, and this is where you’ll need a powerful weapon. Wrap things up well before bedtime, slow down in the middle of the night, and be kind to yourself if sleep doesn’t come out. You are not alone.

Don’t force yourself to sleep, it doesn’t work. If you don’t fall asleep, it’s okay to do something else briefly and go back to bed at the first sign of drowsiness.

Pay attention to your lifestyle. Caffeine and nicotine are best avoided in the evening hours (this observation also applies to e-cigarettes). Alcohol also disrupts sleep, especially in the second half of the night.
Establish comfortable conditions for sleep – darkness, coolness, silence, a comfortable bed. Choose the combination of these factors that is most comfortable for you.

Protect sleep from smartphones and tablets. They are harmful not only to blue light, but as triggers of wakefulness under the pretext of urgent messages, social networking or games.

How to sleep better to avoid back pain: useful tips. You need to sleep in the right positions.

It is difficult to overestimate the importance of a healthy sleep. On how much you rest at night will depend on your next day. A good night’s sleep is influenced by many factors, from timing to the quality of your pillow. In fact, not only is this important, but the exact position in which you sleep

Sleep on your side with another pillow between your knees

Let’s start with an unconventional way. If you are uncomfortable sleeping on your back, then roll over on your side and put a pillow between your knees. You should try to overcome the urge to sleep on the same side, otherwise serious problems may arise, including muscle imbalances or even scoliosis. Normal sleeping on your side is of no benefit, the main trick is an extra pillow to help keep your pelvis and spine in optimal position.

Sleep on your stomach by placing a pillow under your stomach

The good news for fans of sleeping on your stomach is that this option can also be rehabilitated. This posture is thought to cause back pain because the strain on the neck is increased. If you really feel comfortable sleeping this way, do not force the issue and force yourself to rest otherwise. Just take another pillow and put it under your stomach, which will help take some of the pressure off your back. At the same time you can put a pillow under your head, or you can refuse to do this. If you suffer from osteochondrosis, this option is optimal because it will help relieve tension between the discs of the spine.

Sleep on your back with a pillow under your knees

If you only feel relaxed lying on your back, then keep it up, just by changing your usual routine. A pillow under your knees will help keep your spine in a neutral position and maintain the curve in your lower back, and you can place a small rolled up towel under your lower back for extra support. When lying on your back, the weight of the body can be evenly distributed, so the pressure on the spine will be significantly reduced

Poor quality sleep
Going to bed early and getting up late will not always guarantee a good night’s sleep. Quality rest depends on the third, deep phase of sleep. In general, a night’s sleep is divided into four phases:

  • light drowsiness;
  • shallow surface sleep;
  • deep sleep;
  • Rapid phase of sleep (it is during this period that you can dream).
  • Full rest can be obtained in the third phase, during which the brain practically shuts down, all processes in the body slow down, body temperature drops, and the body reboots. The cycle of four phases can be repeated several times during the night, and the longer the third phase, the better you can rest.

Dehydration
Lack of water in the body negatively affects not only how you feel, but also how you sleep. The fact is that dehydration lowers BP and thickens blood, and therefore slows down the supply of oxygen to the brain. This is often the cause of malaise and exhaustion. Therefore, if you are worried about poor sleep, try to drink more water.

Thyroid malfunction
The thyroid gland produces a hormone that controls sleepiness and hunger. Problems in its functioning lead to decreased activity and poor sleep. Symptoms also include dry mouth, dry skin, brittle nails, and constipation. If you are bothered by any of this list, a blood test will identify thyroid disorders.

Alcohol
Although a glass of wine can sometimes promote a quicker relaxation, it can activate the nervous system and impair the quality of sleep. We recommend drinking herbal tea before going to bed.

Apnea
Snoring, which is usually ignored and considered the norm, can be the cause of chronic fatigue. Sufferers from apnea often wake up in the middle of sleep because they stop breathing. It is almost impossible to suffocate because of snoring, but it is easy to ruin your sleep. And the trick is that you won’t remember in the morning how often you woke up at night from suffocation. So pay attention: drowsiness, fatigue and waking up with a headache are the main symptoms of sleep apnea, which your doctor can help you fight.

Lack of exercise
Although it seems strange, the less you move, the more tired you feel. An inactive lifestyle and sedentary work is a direct path to fatigue. Try to start your mornings by exercising or get half an hour of exercise during the day. Try to walk, find a favorite sport or active hobby, go for walks more often. Physical activity will give you a lot of energy.

Vitamin deficiency
Vitamins are very important for the body. Magnesium is responsible for blood glucose, muscle health and concentration, iron for oxygen supply, and vitamin B12 is necessary for brain function. Your vigor and performance depend on these micronutrients, so make sure you have a balanced diet

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