18.04.2021

How to improve the quality of sleep

Sleep is a natural state for the human body. It affects physical and mental health and is regulated by brain activity cycles. Sleep consists of two main states : fast (REM) and slow (non-REM) sleep. REM – Rapid Eye Movement – literally translates as “quick eye movement.”

You need to sleep at least 7-9 hours and go to bed until 12 at night. But in addition to the amount of sleep, its quality is equally important. The slow, deep sleep period is responsible for how well you rest at night.

During the night, the brain switches from slow to fast sleep and back several times. When a person is only falling asleep, the body is in a state of slow sleep. Then comes the REM sleep phase – at this time, brain activity is similar to daytime. And so in a circle.

Non-REM sleep

The period of deep, slow sleep consists of three stages :

First step. Falling asleep. Slows breathing, heart rate, brain activity decreases by 50% compared to daytime.

Second phase. Immersion in a dream. Muscles relax, breathing becomes measured, body temperature decreases. Brain activity slows down, but short flashes of activity are traced.

The third stage. The period of deep restorative sleep . It is he who is most valuable – during this stage tissue growth and restoration occurs, blood supply to the muscles increases, hormones are synthesized, and the energy level for the next day is restored. At this stage, the most difficult thing to wake a person.

Most babies are in a slow sleep: they sleep 16-17 hours a day . Least of all are  people over 65 . Adults up to 30 years old –  about two hours  every night. C age people are more and more time is carried out in a fast sleep, not deep.

Rem dream

REM sleep usually occurs about 90 minutes after falling asleep. During REM sleep , breathing quickens and brain activity increases, muscles relax, arms and legs can twitch. The first period of REM sleep lasts about ten minutes, the duration of each subsequent period increases. By morning, the duration of REM sleep reaches an hour. It is in this phase that people dream.

How to improve the quality of sleep

To sleep harder and get enough sleep, you need to maximize the amount of slow sleep. The ratio of the phases of sleep is affected by ambient sounds, light, time of day, and temperature.

Sleep in silence

The noise of the road, the rustling in the room, the sounds from the neighboring apartment – all this interferes with a good sleep. Chinese scientists have long come to the conclusion that ear plugs and a sleep mask to help the production of melatonin (sleep hormone) and lower levels of cortisol (a stress hormone). Ordinary earplugs from a pharmacy are not suitable for everyone, they are not very comfortable, sometimes it is difficult to sleep in them, during sleep they can jump out of your ears. There is a technological alternative: Bose Sleepbuds electronic earplugs with disguise of external noise.

Bose Sleepbuds earplugs sit comfortably in your ears, do not interfere and help you sleep harder. Bose Sleepbuds work with the free application for iOS and Android – Bose Sleep, through it you can turn on relaxing compositions and their duration. Sounds of nature will help you to go to sleep comfortably. Through the application, you can set the rise time – the alarm will sound only in your ears and will not wake others.

Earplugs are suitable for all people – in the kit there are three pairs of nozzles of different sizes. Bose Sleepbuds can be easily taken on trips with a convenient pouch bag. The kit includes a case where ear plugs are charged and stored. This case has a microUSB connector – for charging. One charge of the cover is enough for two additional recharges of electronic ear plugs.

I train a lot, so it’s important for me to control my sleep patterns. Usually I try to go to bed and wake up at the same time, regardless of whether it is a weekday or a day off. According to my feelings, I get better sleep. I’ve been sleeping with Bose Sleepbuds for the last week. According to the testimony of sports watches in which I sleep, the average duration of deep sleep doubled – from 40 to 90 minutes per night. I really wake up more rested and feel good. In addition, the alarm function in earplugs works fine and does not interfere with the people around me continuing to sleep.

Remove all light sources

Try to sleep in total darkness. If lanterns are shining from the street, hang curtains with windows and put on sleeping masks. Do not look into your smartphone or computer before going to bed – the blue light from the gadgets excites the nervous system and prevents you from falling asleep quickly.

Lie down at the same time

The human body can adapt to any circumstances in order to ensure good health. If you go to bed every day at about the same time, the body will get used to the regimen, you will begin to fall asleep faster, and the quality of sleep will improve.

Adjust temperature

You probably noticed that in the summer in the heat he does not sleep well. The ideal temperature in the bedroom for falling asleep is 17-19 degrees. If the battery temperature is not regulated at home, simply ventilate the room before going to bed.

What else needs to be done to sleep well
  • do sports every day for 20-30 minutes;
  • go for a walk before bedtime;
  • do not drink coffee and energy drinks after 15 hours;
  • take a hot bath before going to bed.

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