Why Can't I Fall Asleep and How to Deal with It?
Lack of sleep leads to impaired concentration, memory, and the immune system and even shortens life expectancy. It’s worth understanding the reasons that prevent us from getting enough sleep and eliminating them.
What to do if you can’t fall asleep
You should not stay in bed for long if you are not going to sleep. The brain is an associative storage device. If you lie in bed for a long time, the brain will perceive it as a place to stay awake, and not for sleep.
Go to another room and read a book. Do not use gadgets. Go to bed only when you want to sleep. Thus, the brain will again learn to associate the bedroom with sleep.
If you do not want to go to another room, try the practice of meditation. I used not to believe that meditation could help deal with insomnia. Therefore, I decided to try this method on myself when I suffered from jet lag while traveling. It turned out that this is really a very effective way.
Meditation calms the mind, promotes physical relaxation and reduces the natural response of the nervous system to stress, which is a hallmark of insomnia.
Is it possible to compensate for the lack of sleep if you sleep longer the next day
Unfortunately, you can not compensate for lost sleep, trying to sleep in a couple of days or on the weekend. If you deprive you of an eight-hour sleep, then no matter how you try to compensate for its absence the next night, nothing will come of it. Our brain is not capable of this. Even if you sleep later, a lack of proper sleep will affect your health.
Can teenagers sleep long on weekends?
Parents often scold teenagers for spending precious days off to sleep. However, this is wrong for two reasons.
Firstly, it is not their fault, it is a feature of their nature. It makes teenagers sleep before dinner. Secondly, in this way, the teenager tries to compensate for the lack of sleep in connection with an early rise to classes. Therefore, ideally, we should change the approach to educational practice.
Why the quantity and quality of sleep decreases with age
The older the person, the shorter the duration of his sleep. But at the age of 60 or 80 years our body requires so much the same sleep as in 40 years. Just the brain loses its ability to generate the necessary amount of sleep.
With age, the quality of sleep also deteriorates. A person begins to wake up more often at night due to pain or frequent urges to the restroom.
During aging, the phase of slow or deep sleep is disrupted. By the age of 50, the amount of deep sleep may decrease by 40–50% compared, for example, with adolescence. BUT to the age of 70 and over, this number is likely to reach already 90%.
Do sleeping pills provide healthy sleep
Unfortunately, sleeping pills give a false sense of sleep. They are a wide range of chemicals that have a sedative effect. Natural sleep is very different from sedation induced sleep.
How caffeine affects sleep
Everyone knows that drinking caffeine prevents a person from falling asleep. Some argue that they may well have a cup of coffee before going to bed and sleep peacefully. However, this is a very dangerous practice: under the effect of caffeine, the sleep will not be as deep as without it.
Drinking coffee before bedtime, a person wakes up broken. Then he again reaches for a cup of this drink, not realizing that the reason for this condition is yesterday's serving of caffeine.
How alcohol affects sleep
Although alcohol has a sedative effect, it does not contribute to healthy sleep but rather worsens it. because of alcohol, a person can often wake up at night, and in the morning do not even remember about it. Therefore, he may not even realize how badly he slept.
In addition, due to the use of alcohol, the duration of the REM sleep phase is reduced, which is important for the normal functioning of the body.