How to actually get a good night’s sleep

GEtting has Good night of closure Can often look like a Herculean task. Smartphones offer attractive distraction – whether you laugh with a funny YouTube video or send sms with friends – and light noise and pollution can interrupt our body clocks.

But, there is no secret for perfect sleep, and everyone is different. Some people can fall asleep in an instant (even if it seems unfair), while others look at the ceiling for hours.

“As a nation, we are not sleeping enough,” said Dr. Wayne Giles, former director of Centers for Disease Control and Prevention. warned.

But, what is sufficient, why is it important, and are there any rules that we can follow to obtain it?

What is a good night’s sleep?

People need continuous hours of restful sleep. THE American Heart Association said you want Several cycles of the five sleep stagesAdvancing in a deep sleep. The two main Sleep steps are Rapid eye movement (Rem) and non-rep. It is believed that paradoxical sleep facilitates the development of the central nervous system and was protected against dementia.

The amount of sleep each person needs to vary and changes as we get olderBut adults should get Between seven and nine hours of sleep per night. Otherwise, you will feel tired throughout the week. About A third of us, adults, do not sleep enough And many elderly people do not sleep well. Sleep disorders are common, but Sleep can also be disrupted by chronic health problems.

“Older adults have different sleep habits. They tend to sleep more slightly and can wake up earlier in the morning, ” Dr. Michelle Drerup from the Cleveland clinic said. “But you still need the same amount of sleep over 24 hours, so if you sleep less at night, you may need a nap during the day.”

Why do we need it?

A good night’s sleep can have an impact on memory, adaptability and brain function.

Without enough sleep, symptoms of depression, convulsions, high blood pressure and migraines can worsen. The immunity of peoples is compromised. A lack of sleep can increase our propensity to obesity, heart disease and type 2 diabetes, according to Harvard medical school. People who do not get enough to run an increased risk of falls or accidents.

Even a single sleepless night can create a prediabetic state in a healthy person, according to Johns Hopkins University. Three sleepless nights can hurt your heartrevealed a recent study.

“Sleep influences many aspects of health, including mood, cardiovascular health, metabolic health, and we recognize more and more that it is important for brain health,” said Dr. Mark Wu, professor of neurology, medicine and neuroscience at Johns Hopkins University, said The independent. “In Hopkins, for example, we have studied the link between sleep and Alzheimer’s disease, and data suggest that poor quality and insufficient sleep can be a risk factor for Alzheimer’s disease.”

What can we do to get it?

Many experts recommend similar steps – and like all good advice, the difficult part is to follow him in a coherent manner. Doing the morning in the morning can help Hold your body clock.

Being at a pre-Sommeil schedule and routine can strengthen the sleeping cycle of your body, according to Mayo clinic. If you have trouble sleeping one night, try not to sleep later or take a nap the next day. You Will sleep better that night.

Federal health officials also advise people to keep their room silent and cool, and Turn off their electronic devices At least 30 minutes before bedtime. Lively lights can Disturbing the natural sleep watch functions of your bodyalso known as the circadian rhythm.

Dr. Matthew Walker, professor of neuroscience and psychology at UC Berkeley, said in an email shared with The independent May the room be around 65 degrees Fahrenheit.

Reduce caffeine after lunch and don’t drink before bedtime. Nicotine is also negative, Wu said.

“Most people can sleep well, but there are many factors that can influence sleep, such as pain, mood disorders such as anxiety, depression, stress,” he said.