How to restore the sleep mode of a child, an adult?

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A full-fledged daily sleep is one of the immediate components of each person's way of life. Violation of the usual regime entails a breakdown of the mental and physical state. The person becomes irritable, he is constantly harassed by headaches and fatigue, memory decreases and coordination of movements worsens. How to restore sleep and wakefulness?

How many hours must an adult sleep?

Approximately one-third of the life of each person is given to sleep. Thanks to him, the body is restored, digests the information received for the day. In total, specialists identify 4 phases of sleep:

  1. Drowsiness( from 5 to 20 minutes).Being in this state, a person moves smoothly from the period of wakefulness to sleep, now he is most susceptible to self-suggestion.
  2. A good sleep. It is at this time that all cells are restored. This is the longest phase.
  3. Deep sleep. All processes in the body slow down, heart rate, blood pressure decreases.
  4. Quick sleep.

All phases are integrated in one cycle. One night can pass a whole series of 4-6 cycles, and the duration of each is about 1.5 hours.

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The duration of a healthy sleep of each person is individual and depends on several factors. As a rule, it is not more than 7-8 hours, but some are enough for four, so that the body is fully restored.

What is sleep mode?

This is a strict observance of the time for going to sleep and, accordingly, awakening. Such a schedule should be established within the physiological needs of each person and be the same both on working days and on weekends.

Unfortunately, the fast pace of life of many of us does not allow us to comply with the quality of sleep. As a consequence, a person is accompanied by a constant feeling of fatigue and dissatisfaction, irritability appears. That is why many people today are wondering how to restore sleep. The answers to it will be presented below.

Effects of lack of sleep

The human body is a rather complex organism that has been consistently developed over millions of years. However, he did not manage to adapt to a small amount of rest. According to experts, this is unlikely to ever work out.

There are many side effects associated with lack of sleep. For example, stiffness of muscles, irritability, fatigue. In addition, the lack of adequate rest at night can provoke quite serious problems that are not visible to the naked eye.

Lack of sleep several times increases the likelihood of developing cardiovascular pathologies, diabetes and obesity. The thing is that night rest is extremely important for the normal production of insulin. In some cases, its deficiency leads to prolonged depression.

How to restore sleep mode?

If due to any circumstances the phases of wakefulness and rest are disturbed, you can change the situation by successively shifting the time of awakening / falling asleep. Moreover, some people resort to medication. This is recommended only if there are serious problems. And take medication only under the supervision of a qualified doctor. Otherwise, you can cause significant harm to your health.

Specialists nevertheless recommend in this case to use rather simple tips for restoring the sleep / rest regime, which are presented below. Observance of these rules allows you to literally change your life for the better in a few days.

Tip 1.

daily routine If sleep mode is lost, how to restore it quickly? Sometimes you just need to go to bed at about the same time. For example, if you wake up at seven in the morning, it is recommended to postpone everything at 11 pm and begin preparing for bed. It is important to note that at first it's very difficult to get used to such a ritual. Do not try to get enough sleep during the whole week at the weekend. This habit will only break the whole schedule. Daily try to go to bed at night and get up early in the morning at about the same time. If you stick to this schedule for one month, you can very soon notice the positive results and changes in the body.

Board 2. Power supply

How to restore sleep mode? Refuse from eating food and alcoholic beverages in the evening. Some mistakenly believe that a glass of red wine has a beneficial effect on our body. However, this is not so. According to the research, 50 g of strong alcohol in the evening hours can cause a wake up in the middle of the night, after which it will be almost impossible to fall asleep. Also, one should not eat before going to bed. The digestive system should also rest.

Tip 3. The benefits of physical exercise

The positive effect of playing sports is known to everyone. Intense loads not only increase the overall tone of the body, but also allow you to restore sleep. This is not about strength exercises in the gym, but about home occupations for about 30 minutes, but with such a load, after which it takes some time to restore normal breathing. An excellent option is yoga. It is very important here not to overdo it with the load, since it is possible to obtain a completely opposite effect.

Tip 4. The bedroom is a place for rest.

. The furnishing in the bedroom must necessarily be arranged for rest. There is no need to equip the room, as if in an English castle. The bedroom should always be cool, dark and quiet. Interior should fully meet its own criteria, because it is here that everyone spends most of their life. Such simple changes allow you to understand how to restore sleep mode. The curtains in the bedroom must be dense, that is, do not let the light in. Periodically do wet cleaning. The thing is that dust and dirt have a negative impact on health, hence, on a person's dream.

It is extremely important to use the bedroom in its direct purpose. This room should be associated only with rest. If you sleep before watching TV or work on a computer, the body will not relax. Certainly, such an atmosphere is not suitable for high-quality and high-grade rest.

Tip 5. Do not get discouraged!

For many, this advice sounds like another trick on the part of psychologists. All people suffering from a regular lack of sleep, literally fighting for the opportunity to fully relax. Of course, this implies some activity. That is why it is so necessary to stop constantly thinking that you will never be able to fall asleep. It is better to tune yourself to the fact that you will necessarily fall into the kingdom of Morpheus. In other words, it is necessary to "agree" with the body that the number of hours of sleep does not affect the general state and mood.

How to restore the child's sleep mode?

Of course, the time for rest in an adult and a child, especially an infant, has its own differences and specifics. To develop an appropriate regime, several useful recommendations can be given.

  • First of all you should take care of the duration of the night rest, which will correspond to the age of the child. It is equally important to determine the optimal time for falling asleep and, accordingly, awakening. This regime should be adhered to constantly, including at the weekend.
  • It is recommended to exclude from the child the formation of incorrect associations of falling asleep( sleep in the parental bed, under the included TV, with a finger in the mouth, etc.).Parents from the earliest childhood should create the right conditions for the development of appropriate associations of retirement.
  • From the age of 3 the child must fall asleep in his crib. It is very important to introduce in the laying ritual temporary guidelines that the child understands, which prepares him for rest. For example, every night you can read one or two tales.

How to restore sleep in a newborn? In general, all of the above recommendations can be applied in practice and for babies. Before putting the baby to bed, parents should check if the baby is fed, dry the diaper or not. In addition, the room should be fresh and moist air. If a child has gasses or teeth, it is best to do a light massage and lubricate the gums before going to bed. In the daytime, it is recommended that you constantly talk emotionally with the baby, tell him everything that happens around you. At night, you should behave emphatically calmly, it is not recommended to raise your voice or shout. Parents should become for the baby the embodiment of appeasement. If you follow all the recommendations listed above, there will be no questions about how to restore sleep to infants.

Long-Term Perspective

Psychologists strongly recommend trying to independently analyze how much time is required for sleep. Many people sometimes wake up long before the alarm clock sounds and feel fine, that is, they have slept. Ideal options are considered such experiments, during which you can choose for your body the most comfortable time for sleep and awakening. As a consequence, you can forget about the alarm clock, get up in the morning rested, with a great mood and do not ask yourself how to restore sleep in an adult.

Be always persistent. For each person the perfect daily routine. However, it is necessary to make a lot of efforts to pick it up. For someone, an excellent dream is associated with a rejection of coffee, for others - with the absence of gadgets outside of working hours.

Anticipate lack of sleep. In some cases, it is simply impossible to avoid a forced sleepless night. For example, there is a long trip or a party with friends. How to restore sleep after the holidays? In this case, it is recommended to simply follow your usual routine. Knowing about his changes in the near future, it is in the power of absolutely every person to make sure that this event does not deal a serious blow to the regime. In some cases, you can afford a couple of hours and get some sleep during the day.

Conclusion

In this article, we talked about how to restore the sleep regime quickly and maximally painlessly for your own health. Everyone can choose for himself the most optimal and effective option from the proposed.