How to Sleep Properly and Maintain Health?


You need to know how to sleep. Who sleeps incorrectly, even after sleeping for many hours, and walks all day broken. Plus, due to improper sleep, a lot of diseases can develop, from obesity to Alzheimer’s and cancer. In the following article, we will talk about the following topic and provide useful tips.

A Third of Life is Spent Sleeping

A lot has been written about the duration of sleep, but in general, it all boils down to the fact that for health you need to sleep about 7-8 hours. Sleep experts from the American Academy of Sleep Medicine brainstormed in 2015 and came to a consensus that a healthy adult is recommended to sleep regularly for at least 7 hours and no more than 9.

It turns out about a third of the day, and even a fool understands that such a significant part of life cannot be taken lightly. This means that you need to sleep, observe certain rules, and the place to sleep must be arranged in a special way.

According to somnologists, almost everyone knows the two main rules of sleep. The first is maintaining peace of mind. Stress is the main enemy of sleep. Therefore, if a person cannot relax before going to bed, he will not have a good sleep. In this regard, if you are an avid mobile enthusiast, try not to play baccarat live as you will sleep more agitated.

The second rule is to go to bed at the same time. This starts the internal clock, and the nervous system is better prepared for sleep. Due to this, a conditioned reflex is formed. But in recent years, scientists have discovered new patterns of sleep and realized what else needs to be done.

Sleep in Complete Darkness

You need to sleep in complete darkness and at night – you can’t be awake at this time of day. Light and night work knock down the biorhythms of the body, contributing to the development of certain types of cancer. These are not assumptions, but facts. For example, studies have found that if women simply turn on the lights in the bedroom often at night for some reason, then they have a higher risk of developing breast cancer. 

Moreover, the longer the light is on, the greater the risk of this tumour. Therefore, shift work, when a person has to work at night, has the same negative effect. In women who worked at night for more than 30 years, breast cancer develops 2.2 times more often. This is also harmful to men – three or more night shifts per month increase their risk of prostate cancer. Therefore, shift working should not be lifelong. After working for 10-15 years, try to change it.

The night light is also known to increase the risk of colorectal cancer. Other diseases associated with the same factors are obesity, metabolic syndrome, coronary heart disease, and peptic ulcer disease. All this is associated with a violation of our daily rhythms. Light at night suppresses the production of the hormone melatonin. It has many effects and among other things, it protects against cancer. Complete darkness is needed because it promotes the production of melatonin. Therefore, we must try to observe the natural regime of the change of day and night as much as possible.

Other Important Sleep Rules

We should also pay attention to useful rules. Below are some of them:

  • Sleep on your side. Sleeping on the back and especially on the stomach is much worse;
  • The pillow should be of such a height that in the position on the side the head is horizontal, and the neck does not bend. This protects against Alzheimer’s, Parkinson’s and other neurodegenerative diseases;
  • The mattress should be comfortable, preferably orthopaedic. It will protect against sciatica and other diseases associated with the spine. With a bad mattress, they develop, although not quickly;
  • The bedroom should not be hot and very dry. This protects against hypertension and respiratory diseases. In apartments, the air is often very dry in winter, and in such a situation it is good to use humidifiers;
  • If you have to get up at night, use a weak red light, it suppresses melatonin synthesis less than white or blue.

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