To be vigorous during the day, it is important to sleep well at night. For this, the body needs 6-9 hours of rest per day. But we rarely pay attention to his needs. How to accustom yourself to the right regime?
The whole day we spend at work and after the end of the work day, of course, do not rush home: a warm spring evening is so nice to spend with friends. As a result, we often go to bed long after midnight, trying not to think that tomorrow we are again waiting for an early rise. And so all week. But on weekends we sleep in full and we can not get out of bed before lunch. And like everything comes back to normal. That's only the doctors warn: this is the development of sleepy bulimia (shifted mode). And it is extremely harmful!
The fact is that you can not get enough sleep, alas, impossible. The failure of the regime plunges our body into a state of shock, and then it begins to produce cortisol - a hormone that helps to respond to stress: regulates blood pressure, narrows vessels, affects carbohydrate metabolism and suppresses inflammatory processes.
In normal mode, the level of cortisol in a person rises in the morning hours (from 6 to 9) and decreases by evening (closer to 21 hours). But with a strong mental or physical exertion, as well as under stress, the hormone begins to develop unscheduled. Such outbursts lead to a feeling of fatigue and muscle weakness.
Methods for normalizing sleep
Suffering from lack of sleep and health and appearance. What to do? Urgently change the regime, that is, try to get to bed early. It's not an easy task, but the result is worth all the pain. Surely at first you will have problems. Let's try to solve them.
Difficulty number 1
You are used to going to bed late and adjusting to another schedule does not work just because the body does not want to sleep.
Decision. If you lie down, say, at three in the morning, get up at eight in the morning. Devote all day to active work (work, walk in the park, sports, and so on). Believe me - the next night to go to bed at eleven o'clock you will be much easier!
Difficulty number 2
You continually break the regime, because do not look at the clock.
Decision. At first it's really difficult to organize your time. To not forget, install on your mobile phone an alarm clock that will remind you that it's time to go to sleep.
Difficulty number 3
Winter is over, and now you are constantly waking up at night, because the room is stuffy. And from this, even if you go to bed early, you still feel overwhelmed in the morning.