Healthy Sleep Rules for Strong Immunity: You Must Know This

In total, it came out about two hours a day. And British Prime Minister Margaret Thatcher believed: it is better to sleep an hour less in order to have time to do a refined hairdo. But are they useful forhealth such experiments with sleep? Moreover, in the face of the fight against the coronavirus pandemic and spring vitamin deficiency. The journalists of the program "Morning with Inter" were looking for answers to these questions.

Many of us say: I am an owl, so my own biological rhythm prevents me from waking up and falling asleep early. Galina Matviychuk from Kiev is complaining: “Until 14:00 there are almost no effective thoughts in my head. All thoughts are about how to sleep more, and so that no one bothers me». Galina left her first office job because she wanted to sleep all the time in the morning. I decided to start my own business in order to form the work schedule on my own. «

It's six in the morning now, I'll go to bed soon- she says on the video that she recorded for the program. – Today I did everything I wanted. My day ends, everyone - good night! "

With the development of technical progress, those whom we call owls are becoming more and more. People get used to work late at the computer or sit up late flipping through the feed of social networks. Whatever the cause of insomnia, it leads to disruption of the rhythms of activity in the human body, doctors say. And they remind you: you need to go to bed before 10 pm, because it is until midnight that the body produces hormones of happiness and good mood.

 “It is in the first phase of deep sleep that six times more of the hormone melatonin is produced than during the entire following night, - says the head physician of the laboratory of healthy sleep Yuri Pogoretsky. – It is impossible to change this! This was confirmed by the Nobel laureates of 2017 ”.

Without these hormones, a person simply cannot be healthy, the somnologist notes. It's not for nothing that doctors often call sleep the best medicine. Even the fact that there are so many COVID-19 patients among the medical staff in Ukraine and the world can be partially explained by a lack of sleep due to constant shifts and, as a result, a decrease in immunity. «If you want to help doctors - create good sleeping places for them, - says Yuri Pogoretsky. – If they sleep at work, they need sleeping places and showers so that people can get a good night's sleep. "

Healthy lifestyle coach Elena Sadoma gives advice on how people can be energetic during the day at her own trainings and consultations. Among them is advice to get up early. She says that she was an owl for a long time. But somehow I traveled to Africa, and there all the time I had to wake up at six in the morning. Elena got used to it and even began to enjoy it. That is, being an "owl" is not a sentence.

“Morning is your investment in your day, - says Elena Sadoma. – In the morning you fill up the fuel tank of your car, which can go far. And you don't have to push it down the hill all day. " True, you need to not only get up, but also go to bed earlier.

It is also worth changing your usual sleep schedule for this reason. Over the years, the body produces less and less melatonin, doctors say. That is why the older we get, the more negative thoughts we have, the faster we get tired, and then we get chronic diseases. And if you go to bed deep after midnight, it only worsens the situation. If you are used to going to bed in the morning, find a way to break this habit - on your own or with the help of your doctor.

To train yourself to fall asleep at 22:00, doctors and trainers advise you not to take your phone with you to bed. Emphasize that the bright light of a small screen can neutralize the effect of melatonin, the very hormone that is responsible for a good mood. "Dim the lights, ventilate the room, - Elena Sadoma recommends. – Turn off the TV, your gadgets, let your brain stop a little. Do some stretching, yoga, go for a walk, take a warm shower, drink good herbal tea, light candles - and just like that, little by little, you will understand that you really want to sleep. "

If, despite the measures taken, you suffer from insomnia, check your hormonal background, advises Yuri Pogoretsky: “Insomnia can be associated with thyroid problems, so we are examining the hormonal status. Low iron levels can also lead to sleep problems. ”

Doctors insist: people are not born owls. We adjust our schedule for late activity ourselves. There are always 24 hours in a day, and if you can still train yourself to go to bed and get up earlier, you will have as much time for work or study as in conditions of late activity. You will simply shift your activity by a few hours.