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Как хорошо выспаться, сколько нужно времени Учимся высыпаться: ценные рекомендации
За время существования человечества область снов всегда была предметом пристального внимания, споров, экспериментов. Никак не может HomoSapiens смириться, что почти половину собственной жизни проводит, просматривая сновидения. Если бы люди научились обходиться без сна… Сколько бы дел успели переделать бодрые трудоголики, лингвисты — выучить языков, строители — понастроить…
Но мечты-мечтами, а результаты различных исследований в данной области несколько пессимистичны. Ну не может человек не спать без ущерба собственному здоровью. В популярном сериале «Доктор Кто» в одной из серий на людей нападают монстры — результат искусственного избавления от сна человечества. Их, конечно же, победили, после чего главный герой озвучил «гимн» всех любителей поспать: «Сон — это великая благость для каждого живого существа».
О вреде недосыпа В разные временные периоды находятся смельчаки, проводящие над собой различные эксперименты на тему «Сколько я продержусь без сна». Несмотря на симуляцию научного прорыва, итоги всех исканий в данной области практически одинаковы. Испытуемый претерпевает реальные изменения психофизических функций, способные привести к серьезным проблемам со здоровьем. Чем дольше времени длится «сонный пост», тем более нешуточные симптомы дают о себе знать.
Важно! Не секрет, что невыспавшийся человек становится рассеянным, быстро утомляется, а реальность воспринимается им несколько абстрактно, как сновидение.
Факторы, мешающие полноценному ночному отдыху Осознанный отказ от сна — дело добровольное. Нередко человек и рад бы хорошо выспаться, но не может. Почему? Есть несколько причин:
скрытое заболевание, проявляющее себя через проблемный сон; постоянный стресс; сбои в привычном режиме дня (работа в ночное время суток, а сон днем); неподходящие условия для сна: свет, шум, спертый воздух в помещении; бесконтрольное использование гаджетов, долгое «сидение» у монитора перед сном; изменения светового дня, часовых поясов; злоупотребление едой и алкоголем в вечернее время; нарушение дыхания во время сна (храп, апноэ). Вышеперечисленные факторы поддаются коррекции. Поэтому не стоит спешить принимать снотворные при малейшем проявлении бессонницы.
Нормы сна для взрослых и детей Ученые-сомнологи определили общие нормы ночного отдыха для людей разного возраста. По их мнению, сон является полноценным и продуктивным, если человек спит конкретное количество часов в сутки.
Внимание! Если организм «не добирает» положенное для сновидений время, могут проявляться различного рода проблемы. Инсомния — одна из них.
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В данной таблице указано, сколько надо спать, чтобы выспаться:
Возраст Сон (часы) 0–3 месяца 14–17 4–11 месяцев 12–15 1–2 года 11–14 3–5 лет 10–13 6–13 лет 9–11 14–17 лет 8–10 18–25 лет 7–9 26–64 года 7–9 старше 65 лет 7–8
Рассчитать личное оптимальное время сна можно лишь с учетом индивидуальных особенностей. В таблице указаны общие данные.
Советы человеку, который хочет хорошо выспаться Здоровый сон — залог прекрасного самочувствия. Высыпающийся человек отличается не только физическим тонусом, но и приятным цветом лица. Должный отдых положительно сказывается на красоте, так как замедляет процессы старения и предупреждает дряблость кожи лица. Этим секретом пользуются все известные красавицы. Регулярное недосыпание действует прямо противоположно. Что делать, как хорошо выспаться, если мешает бессонница? Прежде, чем бежать со всех ног в аптеку за новым снотворным, попробуйте выявить и устранить возможные причины проблемы.
Спать надо в темноте Благодаря биологическим особенностям, организм воспринимает позднее время суток как период для отдыха. Но большинство людей проживает, увы, не на хуторе. Обычное дело, когда всю ночь вам в окна приветливо мигают фонари и мимо «пролетающие» машины. Это может быть основным фактором плохого сна. Решить проблему легко с помощью «подручных средств»:
Необходимо наличие плотных штор. Поможет перестановка мебели: следует передвинуть кровать подальше от окна (источника света). Подойдет использование маски для сна. В продаже имеется огромный выбор: модели с декоративным и косметическим эффектом; Если вопрос с освещением не является актуальным, выявляем другие возможные препятствия.
Лучшее время для засыпания и пробуждения Если вспомнить советские плакаты о ЗОЖ, визуализируются яркие картинки, напоминающие о главных факторах здоровья и долголетия. Режим дня — один из них, одно название которого вызывало ощущение оскомины. А зря. Для полноценного сна необходимо, чтобы часы отхода ко сну и подъем были одинаковы.
Совет! Каждый день, включая выходные, вставать и ложиться нужно по графику. Если практиковать такие меры в течение недели, личный биоритм приходит в норму и регулирует фазы сна. Рассчитывая индивидуальный режим, стоит учитывать «жаворонок» вы или «сова».
Многие люди напрасно относятся к такой характеристике с долей скепсиса. Научные исследования в данной области убеждают: надо «считаться» с такими особенностями.
Уютная спальня и вечерний ритуал Человеческий организм напоминает музыкальный инструмент. «Правильные» настройки помогают «звучать» без фальши долгое время. Для естественного отдыха важна окружающая обстановка. Захламленность лишними вещами спального места, использование кровати для приема пищи или работы, «оккупация» ее домашними питомцами — все эти факторы мешают нормальному сну.
Полезно перед ночным отдыхом придумать ряд приятных, расслабляющих действий.
Это может быть принятие теплой ванны с добавлением ароматических масел или свежих травяных отваров (ромашки, например). Прослушивание приятных мелодий. Звучание арфы рекомендуют перед сном даже маленьким детям. Чтение книги — отличное «снотворное». Засыпаешь за минуту. Читать желательно в бумажном формате, так как «общение» с монитором перед сном дает обратный эффект. Медитация. Такой способ доступен не только практикующим йогам, но и простым «смертным». Попробуйте с закрытыми глазами посчитать собственные фазы дыхания — релакс мгновенный. Все вышеперечисленные приемы являются своеобразным знаком погружения в «мир грез» для организма. Они весьма действенны и способны наладить функции сна любого здорового человека.
Есть или не есть: о вреде позднего ужина Иногда, в силу различных обстоятельств, приходится поздно ужинать. Всем известно, что полный желудок мешает просмотру сновидений. Выход есть — употреблять можно пищу с минимальным количеством углеводов. Макароны, пара конфет, чипсы — источник энергии, которую девать ночью некуда.
Зачем организму такой стресс? Вот он и не думает дремать, а как фанатичный спортсмен ищет гантели с гирями. При этом следует помнить, что оставшиеся полчаса до сна не время для чревоугодия.
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Пить или не пить: алкоголь для крепкого сна Алкоголь — неотъемлемая часть жизни большинства взрослых людей. Многие врачи советуют употреблять небольшое количество красного вина ежедневно после определенного возрастного рубежа. Пьяным от этого, конечно же, никто не становится. Считается, что в умеренных дозах, крепкие напитки воздействуют расслабляющее, расширяют кровеносные сосуды, помогают пищеварению. Многие люди пытаются ложиться спать, применяя алкоголь перед этим. Будучи уверенными, что таким способом избавятся от бессонницы. Это является заблуждением. Результат всевозможных исследований показал негативное влияние «допинга» на качество сна. Хотя употребление минимума спиртного действительно способствует быстрейшему засыпанию. После особенно интенсивного «лечения» некоторые люди сталкиваются с другой проблемой: невозможностью протрезветь.
Целесообразность приема снотворных В любой аптеке пришедшему клиенту предложат большой список препаратов от инсомнии. Многие их них можно приобрести без специального рецепта. Современный рынок фармакологии изобилует безопасными и сильными снотворными. Среди них лидируют такие препараты, как «Мелаксен», «Глицин», «Ново-Пассит». Принимать их может как взрослый, так и ребенок.
Совет! Любое лекарство — это стороннее вмешательство в биосистему организма. Не нужно этого делать без лишней необходимости. Прием медикаментов оправдан, если другие меры не принесли желаемого результата. Или их назначил врач.
Выбираем позу для сна Существует мнение, что подходящая поза для сна помогает высыпаться не хуже медикаментов. Попробуйте поэкспериментировать в данном направлении и найти оптимальное для себя положение тела. Среди «сонных» поз выделяют основные:
«Поза зародыша» — сон на боку считается самым естественным положением тела во время сна. При болях в пояснице, изжоге — оптимальный вариант. Рекомендована при храпе. Противопоказана гипертоникам. «На животе» — носит название «поза богача». Лежа спиной кверху легко заснуть. Специалисты советуют так устраиваться, если есть проблемы с желудочно-кишечным трактом. Но у данной позы отмечают и противопоказания. Высока вероятность возникновения морщин на лице. Любая женщина (да и мужчина) желают не только себя хорошо чувствовать, но и быть красивыми.«Поза короля» или отдых на спине. Помогает при сколиозе и повышенном артериальном давлении. Спать таким образом нельзя тем, у кого имеются проблемы с дыханием во время сна. Выбирая удобное положение тела во время сна, обращайте внимание на состояние шеи. В период ночного отдыха чрезвычайно важно, чтобы кровь беспрепятственно снабжала головной мозг.
Методики быстрого сна: «за» и «против» На данный момент никто из ученых не может точно сказать: сколько нужно времени, чтобы выспаться. Существует гипотеза, что Леонардо да Винчи успешно провел эксперимент по коррекции сна. Считается, что знаменитый художник и мыслитель очень рано вставал, а спал специальным способом (сократил и оптимизировал собственный отдых). В результате успел совершить много великих дел. Информации, подтверждающей данный миф, к сожалению, нет. Сегодня существует немало адептов новаторской «школы». Особенно среди подростков, студентов, сдающих массу экзаменов.
Интересно знать! «Сон да Винчи», «волчий сон» — названия полифазного режима покоя. Его суть состоит в сокращении средней продолжительности сна (от 8 до 2 часов в сутки) и разделении ее на короткие равномерные составляющие.
В процессе коррекции сна мозг тренируется «пропускать» медленную фазу, переходя сразу в быструю. Практикующие люди уверяют, что для полной перестройки необходим всего лишь календарный месяц. Правда, первые две недели придется пережить в состоянии «зомби». Если нарушить систематичность упражнений, неприятный период может продлиться.
Отзывы о таких методиках весьма разнообразны. Основной вывод: нужен серьезный подготовительный этап, вплоть до медицинских консультаций. Потому что у некоторых участников «эксперимента» впоследствии обострялись хронические заболевания. В результате приходилось возвращаться к привычному для человека режиму.
Заключение Полноценный сон является биологической необходимостью для каждого живого создания. Сколько часов нужно спать человеку, чтобы выспаться? На этот вопрос каждый ищет индивидуальный ответ. Но практика показывает, что эксперименты в данной области нежелательны. Зачастую они чреваты тяжелыми последствиями для здоровья либо элементарной тратой времени. Появление проблем — это всегда стимул к активным действиям. Совокупность знаний, их грамотное практическое применение способны устранить всевозможные помехи на пути к здоровому ночному отдыху.
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