Secrets of a healthy sleep for beauty and youth

Part 1: Healthy sleep foundation

1.1 circus rhythms: Conductor of our sleep

Circat rhythms are an internal biological clock that regulates the cycle of sleep and wakefulness for a 24-hour period. They affect many physiological processes, including hormone production, body temperature and brain activity. A failure in circadian rhythms can lead to problems with sleep, mood worsening and even chronic diseases.

1.1.1 How circus rhythms work:

The main regulator: The main regulator of circadian rhythms is the suprachiasmatic core (SCN) in the hypothalamus of the brain. SCN receives information about light and darkness from the eyes and uses this information to synchronize the internal watches with the outside world.
Melatonin: In the dark, the SCN gives the pineal gland for the production of melatonin, hormone that promotes sleep. The level of melatonin rises in the evening, reaches the peak in the middle of the night and decreases in the morning.
Cortisol: In the morning, SCN suppresses the production of melatonin and stimulates the production of cortisol, a hormone that helps us wake up and feel awake.
Other factors: Circat rhythms are also influenced by other factors, such as eating time, physical activity and social interaction.

1.1.2 Circular rhythms failure:

The circuit rhythm failure can be caused by various factors, including:

Shift work: Working in a night shift or a replaced schedule can disrupt the natural cycle of sleep and wakefulness.
Saytag: The flight through several time zones can lead to a temporary failure of circadian rhythms.
Lack of light: The lack of sunlight, especially in winter, can lead to a delay in the phase of sleep, when it is difficult for a person to fall asleep and wake up at the usual time.
Abuse of gadgets: Blue light radiated by the screens of electronic devices can suppress the production of melatonin and break the dream.
Unregular sleep schedule: To go to bed and wake up at different times every day can disorient the inner clock.

1.1.3 Restoration of circadian rhythms:

Regular schedule: Go to bed and wake up at the same time every day, even on the weekend.
Sunlight: Get enough sunlight during the day, especially in the morning.
Darkness in the evening: Reduce the effect of bright light in the evening, especially blue light from the screens of electronic devices.
Melatonin: Take melatonin additives under the supervision of a doctor to help restore circus rhythms.
Chronotherapy: The method of gradual shift of sleep time and wakefulness for earlier or later time.

1.2 The importance of sleep hormones: melatonin, cortisol and others

Hormones play a key role in the regulation of sleep and wakefulness. The balance of these hormones is necessary for strong and restoring sleep.

1.2.1 Melatonin: hormone darkness

Role: Melatonin is a hormone produced by the pineal gland in response to the darkness. It helps to regulate the cycle of sleep and wakefulness, contributing to relaxation and drowsiness.
Light influence: The production of melatonin is suppressed by light, so it is important to avoid bright light in the evening, especially the blue light from the screens of electronic devices.
Melatonin additives: Melatonin additives can be useful for people with insomnia, jetga or replaceable work. However, before taking melatonin additives, you need to consult a doctor.

1.2.2 cortisol: stress hormone

Role: Cortisol is a hormone produced by the adrenal glands in response to stress. It helps to mobilize energy and prepare the body for struggle or escape.
Cortisol circus rhythm: The level of cortisol usually rises in the morning to help us wake up, and decreases in the evening to promote sleep.
Stress and cortisol: Chronic stress can lead to an increased level of cortisol, which can break the dream.
Reducing the level of cortisol: Relaxation practices, such as meditation, yoga and deep breathing, can help reduce the level of cortisol.

1.2.3 Other important hormones:

Growth hormone (GR): The growth hormone stands out during deep sleep and plays an important role in the restoration and regeneration of cells.
Leptin and Grillin: These hormones regulate appetite. The lack of sleep can violate the balance of these hormones, leading to increased appetite and weight gain.
Estrogen and progesterone: In women, hormones estrogen and progesterone affect sleep. Fluctuations in the level of these hormones during the menstrual cycle, pregnancy and menopause can cause sleep problems.

1.3 The connection of sleep and beauty: cell recovery and regeneration

During sleep, the body is actively restored and regenerated. The lack of sleep can adversely affect the skin, hair and general appearance.

1.3.1 Restoration of the skin:

Enlargement of blood flow: During sleep, the blood flow in the skin increases, which contributes to the delivery of oxygen and nutrients to cells.
Collagen production: During sleep, the body produces more collagen, protein, which gives the skin elasticity and elasticity.
Reduced inflammation: Sleep helps to reduce inflammation in the body, which can improve the condition of the skin and reduce the manifestations of acne and other skin diseases.
Cell regeneration: During sleep, active regeneration of skin cells occurs, which helps to restore damaged tissues and reduce signs of aging.

1.3.2 Hair health:

Hair growth: During sleep, the body produces a growth hormone that is necessary for hair growth.
Hair restoration: During sleep, the hair is restored from damage caused by the sun, wind and chemicals.
Reducing stress: Sleep helps to reduce stress that can lead to hair loss.

1.3.3 General appearance:

Dark circles under the eyes: The lack of sleep can lead to the appearance of dark circles under the eyes, since the skin becomes more thin and blood vessels become more noticeable.
Swelling: The lack of sleep can lead to a delay in fluid in the body, which can cause swelling of the face and body.
Dull complexion: The lack of sleep can lead to dull complexion, since the skin does not receive enough oxygen and nutrients.
Wrinkles: A chronic lack of sleep can accelerate the aging process and lead to wrinkles.

1.4 The optimal duration and quality of sleep: how much do you need to sleep?

The optimal duration of sleep varies from person to person, but most adults need 7-9 hours of sleep per day. It is important not only the amount of sleep, but also its quality.

1.4.1 Factors affecting the need for a dream:

Age: Infants and children need more sleep than adults. Older people may need less sleep, but they often experience problems with the quality of sleep.
Genetics: Genetics can affect the need for a dream. Some people can feel rested after 6 hours of sleep, while others need 9 hours or more.
Level of activity: Physically active people may need more sleep than inactive.
Health status: Some diseases and conditions, such as depression, anxiety and chronic pain, can affect the need for a dream.

1.4.2 Signs of lack of sleep:

Excessive drowsiness during the day: Constant fatigue and drowsiness during the day.
Difficulties with concentration: Problems with concentration of attention and memorization of information.
Irritability: Increased irritability and mood swings.
Reduced immunity: Frequent colds and other infections.
Memory problems: Forgetfulness and difficulties with memorizing new information.
Weight gain: Increased appetite and craving for sweet and fat.

1.4.3 Assessment of sleep quality:

Is it difficult for you to fall asleep? If you need more than 30 minutes to fall asleep, this may be a sign of sleep problems.
Do you wake up at night? Frequent awakening at night can disrupt the quality of sleep.
Do you feel rested after sleep? If you do not feel rested after sleep, this may be a sign that you do not get a deep enough and restoring sleep.
Do you have symptoms of apnea in a dream? Apnee in a dream is a condition in which a person stops breathing for a short time during sleep. Symptoms of apnea include snoring, morning headaches and excessive drowsiness during the day.

1.4.4 Tips for improving sleep quality:

Follow the regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
Create a relaxing ritual before bedtime: Take a warm bath, read a book or listen to soothing music.
Create a comfortable sleeping atmosphere: Make sure your bedroom is dark, quiet and cool.
Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
Play sports regularly: Regular physical exercises can improve sleep, but avoid training just before bedtime.
Limit the time spent in front of the screens of electronic devices before bedtime: Blue light emitted by screens can suppress the production of melatonin.

Part 2: Practical Strategies to improve sleep

2.1 Creation of the perfect environment for sleep: mattress, pillow, temperature, light and noise

The environment plays a decisive role as sleep. The optimization of the bedroom can significantly improve sleep.

2.1.1 Mattress:

Matrase choice: The choice of mattress is an individual process. Consider your preferences on stiffness, material and size.
Types of mattresses: There are various types of mattresses, including spring, latex, foamy with memory effect and hybrid.
Mattress rigidity: The rigidity of the mattress should correspond to your pose during sleep. Sleeping on the side usually suits a softer mattress, and sleeping on the back or stomach is more rigid.
Mattress replacement: It is recommended to replace the mattress every 7-10 years.

2.1.2 Pillow:

Pillow choice: As with the mattress, the choice of a pillow is an individual process. Consider your pose during sleep and your preferences in height and material.
Types of pillows: There are various types of pillows, including feathers, downy, foamy with memory effect and latex.
Pillow height: The height of the pillow should support the head and neck in a neutral position.
Club replacement: It is recommended to replace the pillow every 1-2 years.

2.1.3 Temperature:

Optimum temperature: The optimum sleep temperature is 16-19 degrees Celsius (60-67 degrees Fahrenheit).
Temperature regulation: Use air conditioning, fan or heater to maintain the optimum temperature in the bedroom.
Cool bedroom: A cooler bedroom helps to reduce body temperature, which facilitates falling asleep.

2.1.4 World:

Darkness: Darkness is necessary for the production of melatonin, a hormone that promotes sleep.
Curtains or blinds: Use dense curtains or blinds to block light from the outside.
Sleep mask: If you cannot completely darken the bedroom, use a sleep mask.
Avoid bright light: Avoid bright light in the bedroom, especially blue light from the screens of electronic devices.

2.1.5 noise:

Silence: Silence is necessary for a calm sleep.
Berushi: Use Berushi to block noise from the outside.
White noise: White noise, such as the sound of a fan or a white noise generator, can help to mask other noises and promote sleep.
Soothing music: Soothing music or sounds of nature can help relax and fall asleep.

2.2 Ritual before bedtime: creating a relaxing routine

The creation of a relaxing routine before bedtime can help prepare the body and mind for sleep.

2.2.1 Determining from gadgets:

Blue Light: Blue light emitted by the screens of electronic devices inhibits the production of melatonin.
Minimum for class: Try to avoid using gadgets at least an hour before bedtime.
Night lighting mode: If you need to use the gadget before bedtime, turn on the night lighting mode, which reduces the amount of blue light.

2.2.2 Warm bath or shower:

Muscle relaxation: A warm bath or shower can help relax muscles and reduce tension.
Reduced body temperature: After a warm bath or shower, the body temperature is slightly reduced, which can contribute to sleep.
Aromatherapy: Add essential oils to the bath, such as lavender or chamomile, for additional relaxation.

2.2.3 Reading the book:

Distraction from worries: Reading a book can help to distract from worries and relax.
Avoid exciting books: Choose calm and relaxing books, and not exciting thrillers or horrors.
Paper book: Read the paper book, not electronic to avoid the effects of blue light.

2.2.4 Meditation or breathing exercises:

Reducing stress: Meditation and breathing exercises can help reduce stress and anxiety, which contributes to sleep.
Focusing on breathing: Focus on your breath and release all thoughts and worries.
Applications for meditation: There are various meditation applications that can help you start.

2.2.5 Light stretching:

Muscle relaxation: Light stretching can help relax muscles and relieve tension.
Avoid intense exercises: Avoid intense exercises before bedtime, as they can cheer you up.
Yoga: Some yoga poses, such as the pose of the child and the pose of the corpse, can help relax and fall asleep.

2.3 Nutrition and sleep: what to eat and drink to sleep better

Food plays an important role in the quality of sleep. Some products and drinks can contribute to sleep, while others can violate it.

2.3.1 Products that contribute to sleep:

Triptofan: Triptofan is an amino acid that is the predecessor of melatonin. Products rich in tripophanes include turkey, chicken, fish, nuts and seeds.
Magnesium: Magnesium is a mineral that contributes to the relaxation of muscles and the nervous system. Products rich in magnesium include green leafy vegetables, nuts, seeds and whole grains.
Potassium: Potassium is a mineral that helps regulate blood pressure and promotes relaxation. Products rich in potassium include bananas, avocados and sweet potatoes.
Honey: Honey contains a small amount of tripophane and can help relax.
Warm milk: Warm milk contains a tripophane and can soothe.

2.3.2 products and drinks that should be avoided before bedtime:

Caffeine: Caffeine is a stimulant that can break the dream. Avoid caffeine at least 4-6 hours before bedtime.
Alcohol: Alcohol can help you fall asleep, but it violates the quality of sleep and can lead to frequent awakening at night.
Heavy food: Severe food before going to bed can cause discomfort and disrupt sleep.
Sweet products: Sweet foods before going to bed can lead to jumps in blood sugar, which can disturb a dream.
Acute food: Acute food can cause heartburn and discomfort, which can disturb a dream.

2.3.3 Meding recommendations:

Easy snack: If you are hungry before bedtime, eat a light snack, such as yogurt, banana or a handful of nuts.
Regular nutrition: Follow the regular power schedule to maintain a stable blood sugar.
Sufficient amount of water: Drink enough water during the day, but limit the consumption of fluid before bedtime to avoid frequent awakening to the toilet.

2.4 Physical activity and sleep: Balance for healthy sleep

Physical activity can improve sleep, but it is important to observe the balance and avoid training immediately before bedtime.

2.4.1 Advantages of physical activity for sleep:

Reducing stress: Physical activity helps to reduce stress and anxiety, which contributes to sleep.
Improving circadian rhythms: Regular physical activity can help synchronize circus rhythms.
Sleep deepening: Physical activity can increase the amount of deep and restoring sleep.
Stress removal: Physical activity can help relieve tension in the muscles and joints.

2.4.2 Recommendations on physical activity:

Regular training: Try to engage in physical activity at least 30 minutes a day of most days of the week.
Time choice: It is best to engage in physical activity in the morning or in the middle of the day.
Avoid intense training before bedtime: Avoid intense training at least 3 hours before bedtime.
Easy activity before bedtime: Easy activity, such as a walk or yoga, can help relax before going to bed.

2.4.3 types of physical activity:

Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, can improve sleep.
Power training: Power training can help reduce stress and improve sleep quality.
Yoga and Tai-Chi: Yoga and Tai-chi can help relax and improve sleep.

2.5 stress management: relaxation and awareness techniques

Stress is one of the main factors that violate sleep. Stress management with the help of relaxation and awareness techniques can significantly improve sleep.

2.5.1 Relaxation techniques:

Deep breath: Deep breathing can help reduce heart rate and blood pressure, contributing to relaxation.
Progressive muscle relaxation: This technique includes consistent tension and relaxation of various muscle groups in the body.
Preview: Visualization is a technique in which you imagine yourself in a calm and peaceful place.
Autogenic training: This technique includes a repetition of phrases that help to relax and calm down.

2.5.2 Practices of awareness:

Meditation of awareness: Meditation of awareness is a practice in which you focus on the present moment without condemning it.
Yoga: Yoga combines physical exercises, breathing techniques and meditation, which can help reduce stress and improve sleep.
Tai-you: Tai-chi is a soft form of exercises that combines movements, meditation and breathing.

2.5.3 Stress management tips:

Determine the sources of stress: Try to determine the main sources of stress in your life.
Develop strategies for overcoming: Develop strategies for overcoming stress, such as regular exercises, relaxation techniques and communication with friends and family.
Set the boundaries: Learn to say no and set borders to protect yourself from excessive stress.
Take care of yourself: Find the time for classes that you like and which help you relax.

Part 3: Solving problems with sleep

3.1 insomnia: causes, symptoms and treatment

Insomnia is a disorder of sleep, characterized by difficulties with falling asleep, maintaining sleep or a sense of non -association after sleep.

3.1.1 reasons for insomnia:

Stress: Stress is one of the most common causes of insomnia.
Anxiety: Anxiety and anxiety can interfere with falling asleep and maintaining sleep.
Depression: Depression is often accompanied by insomnia.
Medical conditions: Some medical conditions, such as chronic pain, asthma and apnea, can cause insomnia.
Medicines: Some drugs, such as antidepressants, corticosteroids and contrast agents, can cause insomnia.
Bad habits of sleep: Poor habits, such as an irregular sleep schedule, the use of gadgets before bedtime and drinking caffeine or alcohol before bedtime, can contribute to insomnia.

3.1.2 Symptoms of insomnia:

Difficulties with falling asleep: It takes more than 30 minutes to fall asleep.
Frequent awakening at night: Wake up several times a night.
Difficulties with a return to sleep: It is difficult to fall asleep after awakening at night.
Feeling of non -vocity after sleep: Feel fatigue and breakdown after sleep.
Daytime drowsiness: Feel drowsiness and fatigue during the day.
Difficulties with concentration: It is difficult to concentrate and remember information.
Irritability: Feel irritability and mood swings.

3.1.3 Treatment of insomnia:

Cognitive-behavioral therapy for insomnia (KPT): KPT B is a type of therapy that helps people change their thoughts and behavior related to sleep.
Medicines: Medicines for insomnia, such as sleeping pills and antidepressants, can help improve sleep. However, drugs should be used only under the supervision of a doctor.
Good sleep habits: Compliance with good sleep habits, such as a regular sleep schedule, relaxing routing before bedtime and a comfortable sleep atmosphere can help improve sleep.
Treatment of the main reasons: If insomnia is caused by a medical condition or medicine, it is necessary to treat the main cause.

3.2 Apnee in a dream: recognition, diagnosis and treatment

Apnee in a dream is a sleep disorder in which a person stops breathing for a short time during sleep.

3.2.1 Types of apnea in a dream:

Obstructive apnea in a dream (OAS): OS is the most common type of apnea in a dream. It occurs when the muscles of the throat relax and block the respiratory tract.
Central apnea in a dream (CAS): CAS arises when the brain does not give signals to the muscles that control breathing.
Mixed apnea in a dream: A mixed apnea in a dream combines signs of OS and CAS.

3.2.2 Symptoms of apnea in a dream:

Snoring: Loud and restless snoring.
Pause in breathing: Pause in breathing during sleep, which are noticed by spouses or family members.
Morning headaches: Headaches in the morning.
Dry mouth or throat in the morning: Dry in the mouth or throat in the morning.
Excessive drowsiness during the day: A feeling of drowsiness and fatigue during the day.
Difficulties with concentration: It is difficult to concentrate and remember information.
Irritability: A feeling of irritability and mood swings.
Night sweating: Strong sweating during sleep.
Frequent urination at night: The need to often get to the toilet at night.

3.2.3 Diagnostics Apne in a dream:

Polisonography (PSG): PSG is a study of sleep that is carried out in the sleep laboratory. During PSG, brain activity, cardiac activity, breathing and the level of oxygen in the blood are measured.
Home study of sleep: A home study of sleep can be carried out at home using a portable device. Home examination of sleep measures breathing and oxygen in the blood.

3.2.4 Treatment of APNOE in a dream:

CPAP therapy: CPAP therapy (Continous Positive Airway Pressure) is the most common method of treating apnea in a dream. CPAP therapy includes wearing a mask during sleep, which gives a constant flow of air under pressure in the respiratory tract, preventing their decline.
Oral devices: Oral devices are devices that are worn in the mouth during sleep to hold the lower jaw and tongue in the correct position and open the respiratory tract.
Surgery: In some cases, surgical intervention may be required to treat apnea in a dream.
Life change change: A change in lifestyle, such as weight loss, rejection of alcohol and smoking, can help improve apnea in a dream.

3.3 restless legs (SBN): relief symptoms and improving sleep

Restless legs syndrome (SBN) is a neurological disorder characterized by an insurmountable desire to move legs, especially at rest.

3.3.1 Sytomic SBN:

An irresistible desire to move your feet: An irresistible desire to move your feet, especially at rest.
Unpleasant sensations in the legs: Unpleasant sensations in the legs, such as tingling, burning, itching or pulsation.
Deterioration of symptoms at rest: Symptoms worsen at rest, for example, during sitting or lying.
Relief of symptoms when moving: Movement, for example, walking, stretching or massage, brings relief to symptoms.
Symptoms deterioration in the evening and night: Symptoms usually worsen in the evening and night.

3.3.2 Causes of SBN:

Genetics: SBN is often inherited.
Iron deficiency: Iron deficiency can contribute to the development of SBN.
Chronic diseases: Some chronic diseases, such as renal failure and diabetes, can cause SBN.
Pregnancy: Pregnancy can aggravate SBN symptoms.
Medicines: Some drugs, such as antidepressants and antihistamines, can cause SBN.

3.3.3 Treatment of SBN:

Iron additives: If you have an iron deficiency, taking iron additives can help relieve SBN symptoms.
Medicines: Medicines, such as dopamine and dimensional agonists, can help relieve SBN symptoms. However, drugs should be used only under the supervision of a doctor.
Life change change: Change in lifestyle, such as regular exercises, rejection of caffeine and alcohol and observing good sleep habits, can help improve the symptoms of SBN.
Warm baths or compresses: Warm baths or compresses can help relax muscles and alleviate the symptoms of SBN.
Feet massage: Foot massage can help improve blood circulation and alleviate the symptoms of SBN.

3.4 Parasonia: lunatism, nightmares and other disorders

Parasunia is a group of sleep disorders characterized by abnormal behavior during sleep.

3.4.1 Types of paracinon:

Lunatism (Somnambulism): Lunaticism is a walk or performing other actions during sleep.
Night horrors: Night horrors are episodes of strong fear and horror during sleep.
Nightmares: Nightmares are terrible dreams that can wake a person.
Sleepy paralysis: Sleepy paralysis is a condition in which a person wakes up and cannot move or speak.
Talking in Sne (Sonylocks): A conversation in a dream is pronouncing words or phrases during sleep.
Growing tooths (Broxsism): Growing teeth is a compression or grinding of teeth during sleep.

3.4.2 Causes of paracinon:

Genetics: Parasunia is often inherited.
Stress: Stress can cause paracania.
Sleep deprivation: Deprivation of sleep can be caused by paracinia.
Medical conditions: Some medical conditions, such as fever and epilepsy, can cause paracinia.
Medicines: Some drugs can cause paracania.

3.4.3 Treatment of paracinnia:

Safety ensuring: Ensuring the safety of a person suffering from parasenia is a paramount task.
Good sleep habits: Compliance with good sleep habits, such as regular sleep schedule and relaxing ru