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Psychosomatologists told how to improve the quality of sleep.
Sleep problems are a direct path to serious diseases, including cancer. However, many dismiss this topic and consider insomnia to be nonsense. Meanwhile, experts assure that the quality of life of a person decreases in all spheres due to the lack of adequate rest. Ukr.Media informs psychosomatologists about how dangerous sleep disturbances are and how to deal with them.
The impact of chronic lack of sleep on health
Sleep disturbance is a serious pathology that sometimes leads to irreversible consequences. If you can't fall asleep for a long time, you suffer from panic attacks, frequent awakenings in the middle of the night, sleep paralysis - these are signs of internal problems. Anxiety, tension, emotional burnout, mental stress can become a trigger for negative changes in the body. Here are the problems that can arise with a constant lack of sleep:
Deterioration of brain function
When a person does not sleep well, his neurons work completely incorrectly. Neurobiological scientists are sounding the alarm, warning about the widespread spread of insomnia, and with it depression, dementia and other abnormalities.
Problems with hormones
Due to the decrease in melatonin production, the general neurohormonal imbalance increases and the risk of oncology increases. It is worth noting that melatonin is a tumor necrosis factor stimulator and one of the body's main antioxidants. The brain requires that the phases of deep and rapid sleep alternate with each other, and nothing can be done about it - without a full night's rest, a person will simply die.
Development of psychosomatic diseases
Against the background of insomnia, psychosomatosis often worsens. This is due to the fact that individual ensembles of neuron loci begin to either become very irritated, or, on the contrary, their electrochemical activity decreases. As a result, the autonomic nervous system fails, the balance between sympathetic and parasympathetic is disturbed, and various undesirable symptoms occur that significantly worsen the quality of life. Unfortunately, not everyone understands that the source of these problems is a chronic lack of sleep.
Emotional manifestations
If you have occasional cases of lack of sleep, it can be compensated for during the week. However, with regular insomnia, the psyche seriously suffers. A person gets stuck in negative experiences, cannot work with suppressed emotions, ignores anxiety, loses mental balance.
How to make a good night's rest
Many people do not pay attention to their needs, but it is worth remembering that the brain needs 8-10 hours of sound sleep in a well-ventilated room. Only then will the body truly reboot, recover and gather strength for active activity. And here's what you need for this:
1. Caring for comfort during sleep:
- it is important that you have a comfortable bed - a good pillow, a high-quality mattress, a fairly heavy blanket;
- you can use an eye mask;
- choose pajamas made of natural fabrics so that the body can breathe freely.
2. Giving up gadgets an hour before going to sleep - the use of electronic devices disrupts the production of melatonin, so a person falls asleep with great difficulty.
3. Reducing the level of anxiety - this can be done with the help of meditations or listening to calm music. One of the effective methods of combating insomnia is the patented method of restoring sleep with the help of neuromeditation. It has been scientifically proven to prolong deep sleep by 96,4%, help you fall asleep more than 90% faster, and help you relax and rest all night long.
4. Taking melatonin as prescribed by a doctor.
5. Conscious management of the focus of attention and emotional intelligence.
