Sleep is a fundamental and natural physiological need. This is a decline of physical and mental stress, in the absence of full consciousness. Its length and quality is absolutely essential part of regeneration of the organism, affecting its proper function. The average length of sleep should range between 7 to 8.5 hours, but it is very individual.
For optimal sleep can be considered one that brings plenty of rest and rehabilitation of physical and mental strength. If one wakes up fresh and full of energy the next day, he can honestly say that a good night's sleep.
Time to sleep is controlled by alternating day and night (the circadian clock), the day can be considered as active and passive night as part of the regular cycle. These biological clocks are controlled by the hypothalamus.
It's a small part of the brain above the pituitary gland, which is influenced by the perception of light and darkness (the connection between the retina and hypothalamus) and the level of adenosine and melatonin. The first of these is a substance that is produced by consumption of energy and natural increase during the day.
Ability to relax
Some bedtime reading to calm book, listen to different music, watching TV helps someone. People who have experienced problems with insomnia, consult your doctor to induce an atmosphere of harmony and autogenic training or yoga. ,, One should behave throughout the day relaxed, "concludes psychologist Bartíková.,, Because what survives in sleep, is usually a reflection of days that preceded it. "
Long-term consequences of insomnia
• Fourfold risk of depression • Three times the risk of headaches • Double the risk of cardiovascular disease • Double the risk of indigestion • strengthens the tendency to aggression, alcoholism, epilepsy, and to start hallucinations • Deteriorating quality and appearance of the skin
Melatonin is a chemical that is a natural body, is dependent on the alternation of light and darkness and participates in the regulation of year-long rhythm (meaning mainly in animals). He is extremely ant oxidative. Main place of production of melatonin in the pineal gland. The effect of light is reduced, increasing contrast in the dark. As the age of its production is declining. Melatonin is an important regulator of sleep.
Some Tips to Relieve Sleeplessness
• Do not let the bedroom was transformed into a home office: - Do not look on TV, do not phone, do not argue with your partner and do not eat in bed. Bedroom should be just a place of rest. • Do not take evening stimulating agents: - Evening drink coffee, cola drinks and eat chocolate. These foods contain caffeine, which is a powerful stimulant. Lama into bed before the smoke. Although nicotine has a strong stimulating effect. • Do not drink alcohol: - For dinner, consume alcoholic beverages. Claiming that the cup is a good way to sleep is wrong. Alcohol is disrupts the natural sleep-wake cycle. • What medications do you take: - Make sure the medicines you take, do not sleep.
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