Rules of sleep. Advice from MD, PhD Maria Cherska
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- Опубликовано: 4 окт 2024
- #sleep #stress #cherskams
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Greetings dear friends, today we will talk with you about how not to waste the time of our lives, which is allocated for replenishing strength and healing. Now we will talk about sleep, it will be very informative and useful until the end of this episode. So, Sleep is an integral component of your health and well-being. It affects: * your energy for productive activities throughout the day, such as work, study, or sports * your ability to resist illnesses; * and... your youthfulness. Therefore, sleep should be given maximum attention for restoring energy. Lack of sleep makes you irritable and explosive. We all know from experience how the absence of sleep affects our emotions and concentration ability. Unfortunately, most of my patients do not realize how deeply the lack of sleep, especially chronic, harms their emotional well-being, affects their mental health, perception of the world, and efficiency, as well as their relationships with other people.
How much sleep is needed? Thanks to the report from the National Sleep Foundation, we have a lot of information about discoveries and can refer to their research. How much time is needed for sleep? The Foundation bases its report on two-year studies and breaks it down into nine age categories with a small range, taking into account individual preferences:
Adults, 65+: 7-8 hours.
Adults aged 26 to 64: from 7 to 9 hours.
Young people aged 18 to 25: from 7 to 9 hours.
Teenagers 14-17 years old: 8-10 hours.
School-age children 6-13 years old: 9-11 hours.
Preschool children 3-5 years old: 10-13 hours.
Toddlers 1-2 years old: from 11 to 14 hours.
Babies 4-11 months old: from 12 to 15 hours.
Newborns 0-3 months old: from 14 to 17 hours.
But the hours of sleep are not the only result; much more important is the quality of sleep. That is, if you went to bed and slept superficially, not only should you not count it as a result of sleep, but it can also work the other way around. It is also important to pay attention to the diet; some facts may surprise you, so do not take your eyes off the screen - you will hear very important information that contradicts commonly accepted narratives.
How to sleep properly without pills and basic sleep rules for your energy battery to be full without consulting a doctor:
1. Treat sleep as taking a pill. That is, calculate the required sleep time for your age and go to bed and wake up at the same time. So, weekends are also part of this rule. Thus, over time, the nervous system will prepare for charging and direct you to bed. For many, this can be challenging, but only at the beginning. Later, the body will pull you to charge on its own.
2. Reading before bed should not be stimulating. Choose a book with facts, new knowledge, to distract the brain from daily problems. The light should not be white but yellow, like old incandescent lamps or a candle, that is, warm in color.
3. Square breathing. If you cannot fall asleep due to stress, you need to balance your breathing. In stress, we breathe like this. But it should be like this: 5 seconds inhale, 5 seconds exhale. If the stress is real, you can hold your breath before inhaling and exhaling for another 5 seconds.
If you have any other questions or if something needs clarification, please let me know. Room equipment for sleep
1. The room temperature plays an important role, recommended 15-19 degrees, it is important for the head. However, for the body, warmth is important, especially for our heat sensor - limbs. I recommend wearing socks and pajamas made of soft material for complete comfort.
2. White noise. Scientists believe that white noise is also needed to distract from thinking. What is it, listen to the sound of rain or a river. If you have it outside the window - use it, if not - buy special devices or download special programs, sounds, videos. This is enough in open access. White noise can also drown out distracting noises.
3. If you find yourself in noisy circumstances, use earplugs or headphones with active noise cancellation. I sleep in AirPods Pro in noise-canceling mode at home and on the go.
4. BlackOut - curtains that block light. The whole sleep time should pass in complete darkness. The more important element for sleep, melatonin, can be produced only in the dark. If this is not possible - buy a special eye mask, this is also enough.
5. According to some studies, the electromagnetic field emitted by wireless devices such as smartphones, microwaves, WiFi devices - blocks the production of melatonin and....
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Повна текстова версия тут: neurocardiologist.info/ua/blog/pravila-snu-pro-yak-vam-ne-kazali-poradi-v-d-doktora-medichnih-nauk---chers-ko-mar-serg-vni/
Дуже подобалась ця передача.Хочу знати більше про сон.
Дякую, за це цікаве відео! Та за те, що розвиваєте українськомовний контент!
Дуже цікаво та корисно! Дякую вилике за таке інформативне відео!
Користутесь
Дуже актуально. Дякую
Дуже. Дякую. Радивил1в.
Класне інформативне відео) А також приємно чути, як лікар старається розмовляти українською - у Вас гарно виходить і приємний голос 😊 Дякую за випуск❤
Хочу знати більше про сон
Хочу знати більше
👍💪
Звертайтесь
Дякую за українську
Чудова робота!
Таке питання: чи може статись так, що людина звикне до кількості часу сну, і кожен раз потрібно буде все більше і більше часу (як звикання до таблеток антидепресантів). І як зрозуміти: організм хоче спати, тому що хоче саме спати, чи сон виступає в якості інструмента втечі від реальності з причини депресії, апатії (тощо).
Необхідність у кількості годин сну не збільшується з часом- це факт.
І зрозуміти, що є для організму сон, теж не важко: якщо Ви після сну енергійний і бадьорий, значить депресії немає
Дякую! Я відчував що чай, то теж енергетик)
Мабуть так воно і є - енергетик для сну 😂
Це дуже корисна порада! Дякуємо за коментар!
московитський автор Роман Бузунов має гарну книгу і канал по цій темі. Може знаєте наших авторів? Чи закордонних, які мають схожий матеріал?
дякую
www.youtube.com/@DrEricBergDC
хочу знати більше
10 років після психологічної травми сон дуже поганий. Просто мука.. Сон зі снодійним.. Й то по 5 годин за добу. Хочу знати про сон.
Скоро буде продовження
Не жовте, а червоне.
Жовте - у випадку освітлення, червоне, як і інфрачервоне - викорістовують вже як лікувальний ефект с тяжкими розладами.