Without sleep, your health – both mental and physical – as well as your ability to focus quickly and for a long time seriously suffer. Recent studies have found that when you sleep less than eight hours a day, you are more likely to experience anxiety and suffer from frequent depression. Obviously, without enough rest, none of us can fully enjoy life..
There are several proven and true ways to get a high-quality and comfortable night’s sleep. For example, you should not use caffeine after a certain hour or keep working gadgets in the bedroom. But there are also factors that spoil the precious hours of your sleep, even when you do not expect this at all. Read on about some of the most secret saboteurs of your sleep. From the moon to marital status and what affects a person’s sleep?
A review of the scientific literature from the medical journal Neuron showed that scientists think that when a person grows up, the parts of the brain that work with sleep regulation actually come to slow decomposition. This causes a decrease in beneficial slow wave sleep. Such changes with a dream can begin with you and your loved ones earlier than you think: just celebrate the 35th anniversary.
If you have a tendency to fall asleep late, this may be due to a mutation in your genes. Scientists from Rockefeller University in New York examined a gene called “CRY1 ″. It helps control our circadian rhythms and determines our feeling of fatigue. People who are subject to CRY1 changes have a longer circadian cycle than others, so they stay awake for a long time..
Studies by neurologist Jim Horne show that women need to stay longer in Morpheus than men, due to more complex processes that occur in their brain during sleep. Women tend to sleep 15-20 minutes more than the stronger sex, especially when it comes to girls under 45.
What affects a person’s sleep? – Of course, a profession. People who work in shifts – doctors, firemen, bartenders – begin to sleep on a schedule, otherwise they will simply be kicked out due to an inappropriate schedule. But there are professions in some industries from which you do not expect a collision with the problem of sleep. A recent study by the CDC (Federal Agency of the Ministry of Health of the USA) showed that the highest risk group, where there is a disturbing sleep, are communication, logistics and railway workers.
After a tiring 5-6 days at work, your body naturally seeks to relax as much as possible. But sleeping on Saturday and Sunday without restrictions can be dangerous: this leads to sleep disturbance during the rest of the week due to the chronic syndrome of changing the time zone (jetlag).
6. Your hometown
One of the most recent studies by the US Department of Health’s Federal Agency has been about sleeping habits of people from all over the country. It turned out that South Dakota residents have the best rest at night. But the hardest thing is falling asleep in Hawaii.
7. Marital status
The CDC study also looked at people from different walks of life to find out how well respondents with different relationship status sleep. Observation found that people in a relationship slept better than single people. Sixty-seven percent of married people slept seven hours or more compared to 62% of people who were not married at all, and 56% of those who were divorced, divorced or widowed.
8. Level of education
The CDC also found that “long-term healthy sleep is more likely to occur among respondents with a college or university diploma.” This figure is 71.5% higher. So, if you toss and turn for a long time at night, it might be worth considering the possibility of advanced training in courses or obtaining a degree.
9. Your choice of toothpaste or evening drinks
Peppermint is one of the main assistants in maintaining attentiveness and concentration. If you are already asleep, but need to keep within the deadline, peppermint tea will be a useful solution to help perk up. But if you want to take soothing drinks before bedtime, use other recipes. Just avoid citrus nectars that have a peppermint-like effect. It probably also makes sense to go to the bathtub for hygienic evening treatments earlier than usual.
10. The full moon
Yes, in fact, this seems incredible, but the Earth’s satellite also affects our well-being. In 2016, an international and large-scale study was conducted with the participation of the United States, Canada, China, Brazil and eight other countries. A study of data on children’s lifestyles showed, in particular, that the sleep of adolescents (which is 5,000 respondents) is often disturbed by some phases of the moon. Even earlier, in 2013 in Switzerland, the relationship of lunar cycles and sleep was investigated. It also turned out that during the full moon, people sleep less and worse, and it’s even more difficult for them to fall asleep and reach the REM phase.
11. State of the environment
A Harvard University project has recently uncovered a link between climate warming and sleep problems. Recent observations have revealed that air pollution, such as nitrogen dioxide, impairs our ability to sleep soundly throughout the night..
Residents of large cities, for example, are in this sense at maximum risk in addition to other stresses inherent in noisy metropolitan centers. Air pollution has increased by 8% worldwide since 2011, according to the World Health Organization published last year..
A study at the Mayo Clinic helped to find that the benefits of sleep when you let the dog sleep in your bedroom are only when the animal has its own bed. It is not surprising that many participants in the study had great sleep disturbances when their dog jumped on the mattress with them and prevented them from resting and relaxing..
13. Closed doors and windows
You may think that a closed door prevents external noise from entering the bedroom from outside and prevents your sleep from being disturbing. But in reality it turns out that it is the opening of a window and a door that can really help us.
In a 2018 study published in the InDoor Air magazine at the end of April, 17 volunteers were studied. It was possible to establish that opening windows and doors in the bedroom before going to bed can reduce the level of carbon dioxide in the room, which negatively affects the quality of sleep. Researchers have found a connection between the microclimate of your bedroom and the optimal depth of effective sleep, as well as less waking up during the night.
14. Your pillow
If you lay your head on a pillow that does not support you enough, this can lead to pain in the neck, back, and shoulders. Ultimately, this increases breathing difficulties, snoring and affects posture during a cheerful day..
If you want to understand how much longer your pillow will last, see how it changes shape when you whip or pressure your weight. If the pillow does not accept its full initial state, then the time has come to purchase a replacement.
15. your body
A recent survey by Women’s Health, the American Sleep Association and Thrive Global, showed the following. As many as 99% of respondents said that problems with the body, ranging from allergies to muscle pain, from heartburn to low blood sugar, from hunger to frequent going to the toilet, bother them even at night. But there are always options for improving the situation. To sleep better and calmer, you can do things like:
• replace the mattress to relieve back pain;
• use a special ottoman to raise the abdomen, and weaken the reflux;
• eat a tablespoon of honey half an hour before bed to suppress hunger.
16. Your employment relationship
When you return home, it can be difficult to completely disconnect from work, but this is not about things like remaining tasks and broken deadlines. According to a recent study at the University of Iowa, when 600 employees in the US and China were interviewed, the following.
When people felt bad at the office – they were angry, felt guilty, if something went wrong, gossiping about someone behind their backs – they could not fall asleep at home because they continued to think about the stress markers and problems of the day and did not give your mind to relax.
17. The neurons of your brain
This is not just a worry that spins in your head and keeps you awake at night. It turned out that the real physical inner workings of your brain can interrupt your sleep. On average, people can wake up about 100 times a night for 15 seconds, every five minutes or so. Carrying out a study, professor of physics, Ronnie Barcha, argues that the reason for such nighttime disruptions lies in neurons.
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