Sleep mode: recovery methods and optimal wakefulness options. Sleep and wakefulness of the newborn

Once having slept longer than expected, many people begin to suffer from insomnia in the evenings. It's nice to get more sleep in the early morning on a day off, and then sit a little longer with friends or watching your favorite movie, however, such an innocent rest is fraught with big disruptions in your sleep pattern. Now in the evenings you lie in vain with your eyes closed until the clock strikes three in the morning, and in the morning you can not collect your thoughts and get off the bed. Such a failure is quite possible to fix, however, you will have to make some efforts. Try some of the tips from this article for yourself and evaluate the result for yourself.

How to restore sleep patterns - do not focus on your problem

If attempts to fall asleep over and over again fail, then there is no point in lying on the bed in an annoyed state. “There is no need to repeat the same action and wait for a different result” is a phrase that best describes your situation. Get out of bed, grab a book, or turn on a boring movie, do your work reports. You have a great chance to do things that you put off until later. So you will die faster, and you will plunge into a long-awaited dream.

How to restore sleep patterns - get up early, even if you fell asleep late

This is one of the best rules for forming a routine: get into the habit of getting up early, even if you fell asleep at three or four in the morning. It will be difficult for a few days, but after a week you will completely adjust and start falling asleep very early.
Make any attempts to wake up: set several alarms, run an active cat into the room, turn on the timer on the TV, according to which he will start working in the morning, ask a friend to call you. The main thing is to get on your feet and not go to bed again until the evening, until you are pulled into sleep.

How to restore sleep patterns - create all the conditions for a comfortable sleep

Often you can be awakened at night by various sounds or inconveniences. By solving the problems that cause you to wake up in the middle of the night, you guarantee yourself a sound sleep and no bags under your eyes in the morning.

• Make sure your bed is comfortable enough that there are no bulging parts of the frame and no legs falling out.
• Pay the same check on bedding, maybe you are constantly tickled by feathers from a pillow.
• Leave your pets in another room, otherwise they may wake you up too early or try to wake you up all night.
• Check plumbing and electronic appliances: nothing should make a sound at night.
• Put your phone on silent if you get messages at night.

It will not be superfluous to create a pleasant atmosphere: put incense that you like, turn on the music for a while. In such conditions, it is pleasant to fall asleep and wake up, and the regime will improve much faster.

How to restore sleep patterns - skip late dinner

This applies not only to food, but also to drinks. The last meal should be 3-4 hours before bedtime and should not contain meat, fatty foods, legumes, nuts, fast carbohydrates and sweets. Coffee is better to stop drinking after noon at all. Pay attention to herbal soothing teas and pure water. Do not drink them an hour before bedtime.
Create conditions so that your stomach is empty before going to bed and you feel light.

Don't Shift Your Sleep Schedule Too Much

If you always fell asleep at three in the morning, but suddenly decided to go to bed at ten, then this will become stressful not only for you, but also for your body. If you shift the time too much, then you will stop doing the things that you did before. It is better to move the sleep time by an hour, then, when you get used to it, by another hour. Gradually, you will reach the desired time.

As you can see, the main thing is the quality of your sleep. You can independently regulate your regime, you just have to take it seriously and change your habits. This is not a temporary measure, you will have to change your lifestyle if you want long-term results.

Instruction

Make a daily routine. Get at least 7-8 hours of sleep. If you stay up late and wake up after dinner, start adjusting this gradually. Go to bed 30 minutes earlier each day, shifting your usual routine. This is the best option, as you will not experience severe discomfort.

Consult a psychiatrist if you are suffering from insomnia that is not treatable at. It is possible that you will be prescribed, which are released only by a doctor. Do not take strong drugs on your own, you can only aggravate everything. Stick to general recommendations, then the mode sleep normalizes. Of course, you will also need to contribute to this.

Even in families where mode day is observed by everyone quite strictly, deviations occur. Moreover, such deviations are necessary for both adults and children. Sometimes you need to take a break from the once and for all established order. Most often about mode They forget about days on long holidays or in the summer, when you don’t want to think about what time you need to have dinner or go to bed, because there are too many interesting things around. But holidays or vacations are over, and you need to return to your usual measured way of life. And above all, it is necessary to reaccustom to mode at child.

Instruction

If the rhythm of life went astray during the holidays, nothing terrible happened. The child himself will be happy to return to his usual activities. Restore mode after a vacation, you can do it in the same ways that you once taught your little fidget to a certain order. A positive attitude is needed both on his part and on yours. Tell him that you are returning to kindergarten or to where old friends and new toys and activities are waiting for him. Friends missed him, they visited a lot of places and will definitely tell about their summer adventures. Discuss with your child what he can tell the teacher and others.

Restore mode sleep and wakefulness. In the summer it was possible to sleep longer in the morning, but now you have to get up early again. But at the same time, you need to get enough sleep, so you will also have to go to bed early. Start with a lift. Make a plan the day before for the next day and explain why you need to get up early. Plans may include visiting a doctor and a child, an interesting walk in familiar places or a trip to where the child has long wanted. What is planned must be done.

Try to make the day interesting and eventful. If there are many impressions, in the evening you don’t even have to try very hard to get the child to go to bed. Don't be discouraged if you can't get back to your normal bedtime routine on the first night. You will do it tomorrow or the day after tomorrow. But to explain to the child why you need to get up tomorrow is still necessary.

The next day or the next day, remind your child what to do before going to bed. At the dacha or it was not always possible to follow a certain order (although hygiene procedures must, of course, be followed). Choose the most interesting book that you read before bed. Usually children are happy to return to the usual rhythm of life, and they need very little help.

If you have a few more days before returning to or before the start of school, give your child the opportunity to remember what time to go for a walk and what time to devote to quiet games, drawing or. If he himself is not very good at it, offer a lesson of his choice at a certain time. There is no need to duplicate school lessons, just give your child the opportunity to alternate quiet activities with outdoor games. With a timely change of activity, he will be less tired.

note

Return the child to the usual rhythm of life so that he does not notice it.

Make it clear that adults are also returning to their normal way of life. This will greatly facilitate the process, since preschoolers and even younger students copy their parents in many ways.

Helpful advice

Do not restore the regimen on the last day before school. Start early, at least a week in advance.

Mode sleep can be violated during an irregular working day, when there is no need to go to bed at the same time. Sometimes the culprits of insomnia are also diseases, for example, hormonal or nervous disorders. Restore normal mode sleep and wakefulness is possible, however, this will take a certain period of time.

To maintain a good mood during the day, you need to take time to rest, but also know how to restore sleep patterns. After all, it affects human activity. The duration for each is different, since the individual characteristics of the organism make their own adjustments. But in the presence of any diseases, you can fix it with simple methods.

Features of the regime and the reasons for its violation

Sleep and wakefulness is a set interval of time from getting up to getting ready for rest.

Important! Regardless of the days of the week, a person needs a certain amount of time to have a quality rest. You can restore sleep patterns using simple methods.

If you stick to the established routine, then it is quite possible to feel vivacity for a long period. This is the main feature of the mode. However, it is not always possible to adhere to it. The main reasons explaining the downed sleep pattern have been identified:

• irregular day, allowing work at night;
• long business trips, mismatch of time zones;
• serious health problems;
• the work of hormones is disrupted;
• nervous tension developing into depression;
• restructuring of the body associated with the age characteristics of the human body.

Such situations are not uncommon, because many manage to break the routine. That is why you need to know the methods of solving the problem if the sleep pattern has gone astray.

You need to sleep at least 8 hours at night. However, this value is relative, since not all people fulfill this condition. The duration of a night's sleep depends on some restrictions: age limit, health problems, overwork due to physical activity.

In an adult

Age has a significant effect on the duration of rest. An adult needs 8-9 hours of sleep. But this is not a limitation, so people have the right to independently set the required time interval. The body knows for sure how much energy is needed to restore energy.

Therefore, an adult must listen to inner feelings and set a schedule, in accordance with the environment and work activity. If possible, it is recommended to make lifestyle adjustments.

Teenager

Scientists have determined that in adolescence it is worth sleeping no more than 10 hours. During this period, the brain system will be able to recover. If children sleep less than expected, then after a while apathy, aggressiveness, absent-mindedness will appear. As a result, concentration and productivity are reduced by 30%.

The child has

The norm of sleep in a child develops as they grow up: a newborn sleeps longer than a 5-year-old. A one-year-old baby needs 13, children from 3 to 5 years old - at least 11, but up to grade 4 - 10 hours is enough.

The state of health of people, their cheerful mood for the day is affected by the night spent. If there are any signs of a broken rhythm, then you can normalize sleep with the help of certain recommendations:

• it is worth determining the best period for rest;
• preparation for falling asleep should be carried out within a specified period;
• maintain the recommended air humidity and temperature in the apartment;
• stop eating if it's too late.

It is advisable to normalize the daily routine, because this can be the starting point in the development of the disease. Most of the damage is done to the central nervous system, brain, stomach and vision.

For working citizens, there is an established regime, which includes a certain algorithm of actions.

The mode for a working person may differ slightly from the table values. And all because of working conditions: change, harmful activities.

To stay awake in the morning, you need to establish a daily routine. It may have insignificant differences, since the age, time of classes and the well-being of the child differ.

Normalization of sleep will affect academic performance in all disciplines. In addition, this will allow you to quickly adapt to the new routine, because time is rationally distributed for classes, recreation and entertainment.

Methods for the gradual restoration of sleep patterns

It is not so difficult to establish sleep, the main thing is to adhere to the basic recommendations:

• It is necessary to designate a daily schedule, to observe the established time designated for the performance of specific actions.
• Nutrition requires some adjustments: it is worth giving up spicy, salty, fatty and fried foods. It is also not recommended to drink alcohol.
• Physical activity can improve sleep.
• Use the rules for preparing a bed.
• Do not bring the body to stress.
• It is allowed to take sedatives, but first you need to consult with your doctor.

If you follow these simple rules, you can see the result after 3 weeks. Only if desired, it becomes possible to return the downed mode to normal.

Sleeping and waking habit

To restore the mode, you should get up early in the morning, regardless of the amount of sleep at night. At first, this is hard to get used to, but over time it will be possible to correct the situation.

To achieve what you want, all means are good: an alarm clock, loud noises, pets. The main goal is to fall asleep not earlier than in the evening.

The best intervals have already been determined. Their knowledge and observance is necessary, because this can avoid the development of dangerous diseases.

To eliminate the appearance of health problems, it is recommended to take 7-12 hours of sleep. But it is not necessary to stay for such a long time, it is enough to know about the value of rest in any time period.

When observing related problems during the rest, it is worth seeking help from a specialist. In addition, there is more than one method of self-recovery. If the cause does not lie in a mental disorder, then it is enough to follow simple rules for the condition to normalize.

Physical exercise

With moderate physical exertion, the main symptom - constant drowsiness - can disappear every day. However, classes are not designed for later hours. When choosing the most effective exercise, you should focus on yoga.

If you do not engage in physical labor at all, then the metabolism will decrease, and melatonin will be produced in smaller quantities. This affects the violation of the regime. After all, the body is awake and resting at a certain time.

Proper nutrition

A sleepy person should not eat a lot of fatty foods, as this will negatively affect the quality of sleep. For such a case, there are many tips for normalizing rest:

1. Before going to bed, you can not eat fatty foods.
2. The best food can be considered vegetables, lean meat, dairy products.
3. It is recommended to eat cherries or cherries at night, because it speeds up the production of melatonin.
4. From drinks, a good option is warm milk with the addition of honey.
5. After dinner, it is forbidden to drink coffee, because it can disturb falling asleep.

Important! Overeating will not lead to anything good. This will only load the stomach, which will provide a poor night's rest.

Simple rules will help to normalize the daily routine, and thereby avoid undesirable consequences. A favorable result is observed after 14 days.

A modern adult is interested not just in sleep patterns, but in effective sleep patterns. Unfortunately, many people think - how to reduce sleep time in order to get an increase in wakefulness? And in fact - if you reduce sleep every day by only 1 hour, then in a year there will be more by as much as 23 days. A very tempting offer - which is why sleep is the most common time lender.

The negative effect of the accumulated lack of sleep is quite comparable to the harmful scourges of the modern lifestyle: smoking, sedentary lifestyle, malnutrition. Sleep deprivation causes metabolic changes similar to the effect of aging. That is why it is important to know: what is the correct sleep pattern and whether you are actually leading the correct sleep pattern.

The vast majority of studies conducted in specially created sleep centers found that a person needs to sleep 8 hours a day. Plus / minus 1 hour, given the individual characteristics of the body. Under normal conditions, a person goes through 5 full cycles during sleep, each for 90-100 minutes: if 100 minutes are multiplied by 5 cycles and divided by 60 minutes, you get the optimal sleep time of about 8 hours.

What time do you need to go to bed to sleep? The optimal time for sleep is the period in the day from 23 pm to 7 am. This routine was developed by nature itself:

• at 22 o'clock the human body begins to prepare for rest;
• from 23-00 to 1-00 the metabolic process in the body slows down, the body temperature decreases, the pulse rate increases;
• from 2 to 3 a.m. hormones are not produced in the body, all chemical reactions are slowed down;
• at 4 am, a new circadian rhythm begins. The stress hormone cortisol is released into the blood, which triggers awakening awakening processes;
• from 5 to 6 in the morning the body wakes up, the metabolism accelerates, the level of sugars and amino acids rises;
• at 7 am, the ideal time to wake up - the body craves physical activity, the digestive system is functioning perfectly.

Of course, there are exceptions to this regime. Until now, in the villages you can find such an established way of life when people go to bed early around 20-00 - 21-00 hours, and get up at 5 in the morning “with roosters” to feed the cattle and perform other necessary work. And with this mode of the day, they feel great. This is a healthier sleep and rest regimen, formed by biological rhythms, than violence against the body when a person goes to bed at 2-3 am and gets up at 10-11 am.

Non-standard mode: biphasic sleep

Another type of sleep that has been formed at the biological level is a two-phase sleep and wakefulness regimen. Since in the Middle Ages and earlier people spent in the dark, especially in winter, up to 14 hours a day, the so-called two-phase sleep was developed as a protective reaction by the body. Until now, the subconscious craving for biphasic sleep is present in many people. These are people who immediately after the end of the working day, regardless of whether they were engaged in physical or mental labor, feel irresistible drowsiness and go home, where they sleep for 3-4 hours. After that, they wake up and stay awake for about the same amount, doing housework, spending time reading, computer, watching TV. And then they fall asleep again and sleep the remaining required amount of time.

The remains of the two-phase sleep that has developed over the centuries can be traced through Christian worship. In which, after the evening service, there was always a pause for rest, and then at midnight a special night service, the Midnight Office, was read. Until now, this order of service is observed in the monasteries.

It should be noted that after the first part of sleep, people wake up immediately after REM sleep, when memory and attention are cleared, active and efficient.

Sleep mode

In many cultures, at the state level, a lot of attention is given to daytime sleep in a healthy sleep regimen. Day nap benefits:

• improving memory and other cognitive functions;
• daytime sleep helps to transfer the accumulated information from short-term memory to long-term;
• a daytime break stimulates creativity and enhances the ability to learn;
• helps to resist stress;
• improves mood.

How to restore sleep

Normal full sleep is one of the components of a healthy lifestyle in humans. Violation of sleep even for a short time is fraught with nervous pathologies, exacerbation of chronic diseases. The consequences of the fact that the sleep pattern has gone astray are headaches, irritability, fatigue, drowsiness, memory impairment and concentration. How to restore sleep patterns and return to a normal life track.

If for some reason the daily routine has gone astray, falling asleep has become more difficult, normalization of sleep is required. Usually in such a situation, in order to normalize sleep, it is necessary to gradually shift the time of sleep to the usual one. You need to go to bed every time 30 minutes closer to the desired time to fall asleep. If you can’t fall asleep, you can use any means to normalize sleep. You can also force yourself to fall asleep if the dream has gone astray due to jet lag.

How to normalize sleep if it was disturbed as a result of some temporary important night work or session. How to force yourself to go to bed with a downed mode? Sleep improvement needs to be rebuilt gradually. You can enter a special sleep ritual that will help you enter the regime, you can use psychopractices that will help you rebuild the wrong existing schedule. Aromatherapy, the sounds of a murmuring stream, quiet soothing music will help you start getting enough sleep. All these recommendations are effective only in the absence of diseases leading to insomnia.

List of used literature:

• Zepelin H. Normal age related changes in sleep // Sleep Disorders: Basic and Clinical Research / ed. by M. Chase, E. D. Weitzman. - New York: S.P. Medical, 1983. - P. 431-434.
• Morrissey M., Duntley S., Anch A., Nonneman R. Active sleep and its role in the prevention of apoptosis in the developing brain. // Med Hypotheses: journal. - 2004. - Vol. 62, no. 6. - P. 876-9. - PMID 15142640.
• Marks G., Shaffery J., Oksenberg A., Speciale S., Roffwarg H. A functional role for REM sleep in brain maturation. // Behav Brain Res: journal. - 1995. - Vol. 69, no. 1-2. - P. 1-11. - PMID 7546299.

Every second adult experiences various sleep problems from time to time. Many attribute this to chronic fatigue and constant stress. There is some truth in this. However, much more often the cause of prolonged falling asleep and even chronic insomnia is that a person simply does not comply with the sleep and wakefulness regimen necessary for the normal functioning of the body.

Why do we need a mode

It turns out that a more or less stable sleep pattern is necessary not only for children. An adult without it also begins to suffer from lack of sleep, since the lack of a constant routine knocks down the biological clock and does not allow the formation of conditioned reflexes that significantly reduce the period of falling asleep. Because of this, instead of the average 20-30 minutes, it can stretch for 1-2 hours, and this is the time lost for a good rest.

First of all, the sleep regimen should take into account the physiological characteristics of the body. And by nature, it is laid down in such a way that a person should go on vacation no later than 21-22 hours, when natural lighting changes, and the sleep hormone melatonin begins to be produced in the body. It speeds up falling asleep and promotes restful sound sleep.

Not everyone wants or can afford to go to bed so early. Even doctors have already agreed with the conditional division of people into "owls" and "larks".

But in order not to provoke insomnia and ensure quality sleep, you need to go to bed before the concentration of melatonin in the blood reaches its maximum - no later than 23-24 hours. After 2 a.m., it begins to gradually decrease, which means that the closer to the morning, the more sensitive the dream will be.

5 more reasons to go to bed on time

But adjusting to the body's natural biorhythms is just one of the reasons why it's best to go to bed on a schedule. We can name at least 5 more reasons that have a direct impact on the work of the whole organism.

Overwork

Oddly enough, severe fatigue does not contribute to falling asleep quickly. During muscular overload, lactic acid accumulates in the body, which creates a feeling of severe discomfort.

Therefore, if you are too active in the evening, and even after 11 p.m. (for example, in a nightclub or at work), it will be difficult to fall asleep.

Psyche

During the day, the brain of a modern person processes a huge amount of information and a good night's rest is simply necessary for him. When instead you continue to exploit it, believing that you relax with computer games or watching movies at night, you overload the psyche, causing such defensive reactions as lethargy and / or headache.

Rest of the gastrointestinal tract

Doctors recommend having dinner 1.5-2 hours before bedtime and preferably light nutritious food. But if 3 hours after dinner you do not go to bed, but continue to expend energy, the body will require an additional portion of food. Hence the night trips to the refrigerator and excess fat on the sides.

Recovery

Active recovery processes in all organs and systems occur at night, when the body is at rest. If energetic activity continues at night, then the body spends energy on its provision, and not its own restoration.

Do not be surprised later that even outwardly you will look older than your peers who observe the correct sleep and rest regimen.

Immunity

At about 23-24 hours, the peak of activity of the immune system occurs. It is programmed by nature in such a way as to carry out a daily “audit” inside the whole organism, during which all pathogenic microorganisms are detected and destroyed.

Melatonin contributes to the effective functioning of the immune defense, and adrenaline and cortisol, released into the blood during stress or violent activity, depress it. This means that if you don’t get enough sleep at night, you will get sick more often and for longer.

In addition, scientists have proven that if a person constantly observes the same regimen, sleep comes very quickly, as the body begins to prepare in advance for rest. Even more conducive to this is the constantly practiced evening rituals that help deeper relaxation.

Evening rituals

Some will say that evening rituals are a trick for children who are difficult to send to bed. And an adult who has worked during the day will instantly fall asleep as soon as his head touches the pillow. But the fact that more and more people are turning to doctors with a request to help get rid of insomnia confirms the failure of this version.

It has been scientifically proven that a gradual preparation for sleep is much better and more effective than a quick bed. It allows you to completely relax not only physically, but also mentally, switching your mind from the events of the past day (alas, not always positive) to pleasant, calm thoughts that may find their continuation in dreams.

Another thing is that if the evening ritual for a child looks more or less standard, then for an adult it is very important to take into account individuality. The same actions can relax someone, and cause tension in another adult.

Therefore, we give below only an approximate list of possible elements of the evening ritual, which must be compiled at your own discretion:

These are just a few ways to quickly calm your body and mind before bed. For you personally, everything can become an evening ritual. With the help of what you set yourself up for a calm deep sleep: thorough combing of your hair, reading your favorite book, pleasant relaxing music, evening yoga.

How to set the mode

Those who already have trouble sleeping often complain that they can't create and stick to a consistent schedule. In fact, it's all about the habit, which is developed in 21 days.

Therefore, the first thing to do is to tune in to conscious work. Having thought over and established the optimal schedule for yourself, you must definitely follow it.

Here are some tips on how to set up sleep mode faster:

• go to bed at the same time;
• cut out coffee and energy drinks completely in the afternoon;
• provide the body with sufficient physical activity during the day;
• sleep in complete darkness by turning off all devices equipped with indicator lights;
• do not watch TV before going to bed and do not play on the computer;
• be sure to ventilate the room well before going to bed;
• do not analyze the past day lying in bed and do not plan tomorrow;
• do not try to fall asleep quickly, just enjoy the rest.

Yes, at first it may turn out that you fall asleep even longer than usual. But this is only because the body again found itself in unusual conditions for itself. With each passing day, the disconnection process will become easier, and the night's rest will become much better.