Healthy sleep: the key to beauty and good health

Healthy sleep: the key to beauty and good health

Chapter 1: Fundamentals of a healthy sleep

A healthy sleep is not just a luxury, but a vital necessity, the foundation of physical and mental well -being. It has a huge impact on our beauty, mood, productivity and general quality of life. In this chapter, we will consider the main aspects of a healthy sleep, its structure and significance for the body.

1.1 What is a healthy sleep?

Healthy sleep is characterized by sufficient duration, depth and continuity. This is the period when the body is restored, regenerated and prepared for the new day. High -quality sleep not only allows us to feel rested, but also supports the optimal work of all organs and systems.

1.2 phases of sleep: slow and fast sleep

The dream consists of two main phases: slow (NREM-non-Rapid Eye Movement) and quick (REM-Rapid Eye Movement) sleep. These phases cyclically replace each other throughout the night, forming sleepy cycles.

• Slow sleep (nrem): This phase is divided into three stages: N1, N2 and N3.

  • N1 (Jump): The transition state between wakefulness and sleep. It is characterized by a slowdown in heart rhythm and breathing, muscle relaxation. Easy to wake up.
  • N2 (light sleep): Further slowdown in heart rhythm and breathing. The body temperature decreases. The brain generates sleepy spindles (outbreaks of activity) that help to consolidate new knowledge and skills.
  • N3 (deep sleep): The most restorative phase of sleep. The heart rhythm and breathing are slowed down to a minimum. Blood pressure is reduced. The growth hormone necessary to restore tissues and strengthen the immune system is produced. Awakening in this phase causes a feeling of breakdown and disorientation.

• Fast sleep (rem): It is characterized by a quick eye movement, rapid heartbeat and breathing, as well as muscle relaxation. During the REM-SNN, the processing and consolidation of information received during the day occurs. It is believed that in this phase we see dreams. The disadvantage of REM-SNA can lead to problems with memory and training.

1.3 Duration of sleep: how much do you need to sleep?

The individual need for a dream varies depending on age, genetics, lifestyle and health status. However, there are general recommendations for the duration of sleep for different age groups:

• Newborns (0-3 months): 14-17 hours a day
• Infants (4-11 months): 12-15 hours a day
• Children (1-2 years old): 11-14 hours a day
• Preschoolers (3-5 years old): 10-13 hours a day
• Schoolchildren (6-13 years old): 9-11 hours a day
• Teenagers (14-17 years old): 8-10 hours a day
• Adults (18-64 years old): 7-9 hours a day
• Elderly people (65+ years): 7-8 hours a day

It is important to remember that these are only indicative numbers. It is necessary to listen to your body and determine the optimal duration of sleep, at which you feel rested and full of energy.

1.4 consequences of sleep deficiency

Chronic lack of sleep has a negative impact on all aspects of our lives. Here are just some of the consequences of lack of sleep:

• Reducing cognitive functions: Deterioration of memory, attention, concentration and ability to make decisions.
• Violation of the emotional state: irritability, mood swings, anxiety, depression.
• Weakening of the immune system: Increased susceptibility to infections and diseases.
• Violation of metabolism: An increase in the risk of obesity, type 2 diabetes and cardiovascular diseases.
• Reduction in physical performance: Fatigue, weakness, decline in endurance.
• Skin problems: Dull complexion, dark circles under the eyes, the appearance of wrinkles, exacerbation of skin diseases (eczema, psoriasis).
• Increasing the risk of accidents: Drilling at the wheel or at the workplace.

1.5 benefit of healthy sleep

Healthy sleep is an investment in our health and well -being. It is very beneficial for the body:

• Strengthening the immune system: During sleep, cytokines, proteins are produced, which help fight infections and inflammation.
• Restoration of tissues and organs: The growth hormone produced during sleep contributes to the regeneration of cells and the restoration of damaged tissues.
• Improving cognitive functions: Sleep is necessary for the consolidation of memory and learning.
• Hormonal balance regulation: Dream affects the production of hormones, such as melatonin (sleep hormone), cortisol (stress hormone) and leptin (satiety hormone).
• Maintaining a healthy weight: A sufficient dream helps regulate appetite and prevents overeating.
• Improving mood: Dream contributes to the development of serotonin, hormone, which is responsible for a good mood and a sense of satisfaction.
• Healthy and beautiful skin: During sleep, the skin is restored, inflammation decreases and the complexion improves.

Chapter 2: Sleep hygiene: create ideal conditions for a healthy sleep

Sleep hygiene is a set of rules and habits that contribute to healthy and full sleep. Compliance with these rules will help you improve the quality of sleep, fall asleep faster and feel rested in the morning.

2.1 Sleep mode: Lie down and get up at the same time

One of the most important aspects of sleep hygiene is compliance with the regime. Try to go to bed and get up at the same time every day, even on the weekend. This will help your body establish internal biological clocks and regulate the production of hormones responsible for sleep and wakefulness.

2.2 Comfortable bedroom: darkness, silence and coolness

Create a comfortable atmosphere in the bedroom that contributes to relaxation and falling asleep:

• Darkness: Completely darken the room. Use dense curtains or blinds to block light from the street. Minimize the use of electronic devices before bedtime, as their screens radiate blue light, which inhibits the production of melatonin.
• Silence: Eliminate all noise sources. Use Berushi or white noise to drown out sounds from the street or from neighbors.
• Cool: The optimum sleep temperature is 18-20 degrees Celsius. Well ventilate the room before bedtime.

2.3 comfortable bed and bedding

Make sure your bed, mattress and pillows provide sufficient support and comfort. Choose natural materials for bedding, such as cotton or flax, which pass the air well and absorb moisture.

2.4 relaxing rituals before bedtime

Create an evening ritual that will help you relax and prepare for sleep:

• Warm bath or shower: Helps to relax muscles and reduce body temperature, which contributes to falling asleep.
• Reading the book: Choose an easy and pleasant literature that does not require strong concentration.
• Meditation or yoga: Helps to calm the mind and relieve tension.
• Herbal tea: Chamomile, Lavender and Valerian have soothing properties and contribute to falling asleep.

2.5 Avoid caffeine and alcohol before bedtime

Caffeine is a stimulator that can break the dream. Avoid the use of coffee, tea, energy drinks and chocolate a few hours before bedtime. Alcohol can help you fall asleep, but it violates the structure of sleep and leads to intermittent sleep.

2.6 limit the use of electronic devices before bedtime

Blue light radiated by the screens of electronic devices suppresses the production of melatonin and complicates the falling asleep. Try not to use smartphones, tablets and computers at least an hour before bedtime.

2.7 regular physical activity

Regular physical exercises help improve sleep quality. However, avoid intensive training a few hours before bedtime, as they can, on the contrary, invigorate.

2.8 Proper nutrition

Avoid heavy and fatty foods before bedtime. A light snack, such as yogurt, fruits or nuts, can, on the contrary, contribute to falling asleep.

2.9 Avoid daytime sleep

If you experience sleep problems, avoid daytime sleep or reduce its duration to 20-30 minutes.

2.10 Create positive associations with the bedroom

Use the bedroom only for sleeping and rest. Avoid work, watching a TV or using electronic devices in bed.

Chapter 3: Sleep and Beauty: How healthy sleep affects our appearance

Healthy sleep is not only the key to good health, but also the secret of beauty. During sleep, the body is restored, regenerated and produces hormones necessary for the health and beauty of the skin, hair and nails.

3.1 sleep and skin: Restoration and regeneration

During sleep, the skin is actively restored and regenerated. Blood circulation is enhanced, which contributes to the delivery of oxygen and nutrients to skin cells. Collagen, protein is developed, which is responsible for the elasticity and elasticity of the skin.

• Reducing wrinkles: A sufficient dream helps prevent premature skin aging and reduce wrinkles.
• Face color improvement: During sleep, the skin becomes more radiant and healthy.
• Reducing dark circles under the eyes: The lack of sleep leads to the expansion of blood vessels under the eyes, which makes dark circles more noticeable.
• Reducing swelling: Sleep helps to remove excess fluid from the body and reduce swelling of the face.
• Healing acceleration: During sleep, the skin heals faster from wounds, cuts and other damage.
• Improving the condition in skin diseases: Sleep helps to reduce inflammation and itching for skin diseases, such as eczema and psoriasis.

3.2 Sleep and hair: growth and strength

Sleep is necessary for health and hair growth. During sleep, blood circulation in the scalp improves, which contributes to the nutrition of hair follicles. Hormones are produced that stimulate hair growth.

• Hair strengthening: A sufficient dream helps strengthen hair and prevent its loss.
• Hair growth stimulation: Sleep stimulates the growth of new hair.
• Improving the shine of hair: During sleep, the hair becomes more shiny and healthy.
• Prevention of split ends: Sleep helps to strengthen the structure of the hair and prevent the appearance of split ends.

3.3 Sleep and nails: Health and fortress

Sleep is necessary for health and fortress of nails. During sleep, blood circulation in the nail bed improves, which promotes nail nutrition.

• Strengthening nails: A sufficient dream helps strengthen the nails and prevent their brittleness.
• Nail growth stimulation: Sleep stimulates the growth of new nails.
• Prevention of the appearance of white spots on the nails: White spots on the nails can be a sign of a nutrient deficiency that can be caused by a lack of sleep.

3.4 hormones and beauty: The role of sleep

Dream plays an important role in the regulation of hormonal balance, which has a huge impact on our beauty:

• Melatonin: The hormone of sleep, which has antioxidant properties and protects the skin from damage caused by free radicals.
• Growth hormone: It stimulates the growth and restoration of tissues, including the skin, hair and nails.
• Cortisol: The stress hormone that can cause inflammation of the skin, acne and other problems. A sufficient dream helps to reduce the level of cortisol.

3.5 Practical tips for improving sleep and beauty

• Use a silk pillowcase: Silk is less traumatic for skin and hair than cotton.
• Apply a moisturizer before bedtime: During sleep, the skin is more susceptible to moisturizers.
• Sleep on your back: This helps to prevent the appearance of wrinkles on the face.
• Drink enough water during the day: Hydration is necessary for the health and beauty of the skin.
• Take vitamins and additives: Some vitamins and minerals, such as vitamin C, vitamin E, biotin and zinc, are important to the health of the skin, hair and nails.

Chapter 4: Sleep disorders: causes, symptoms and methods of treatment

Sleep disorders are common problems that can significantly worsen the quality of life. In this chapter, we will consider the main types of sleep disorders, their causes, symptoms and methods of treatment.

4.1 insomnia (insomnia)

Inssonia is the most common sleep disturbance, characterized by difficulties with falling asleep, maintaining sleep or early awakening.

• Reasons: Stress, anxiety, depression, improper sleep hygiene, caffeine or alcohol before bedtime, some drugs, chronic diseases.
• Symptoms: Difficulties with falling asleep, frequent awakening at night, early awakening, a feeling of fatigue and breakdown in the morning, daytime drowsiness, irritability, reducing concentration of attention.
• Treatment:
  • Cognitive-behavioral therapy (KPT): An effective method of treating insannia, which helps change the negative thoughts and behavior associated with sleep.
  • Sleep hygiene: Compliance with sleep hygiene rules (sleep mode, comfortable bedroom, relaxing rituals before bedtime).
  • Medicines: Snot -shaped drugs can be prescribed by a doctor in severe cases of Inssonia, but they should be used with caution and under the supervision of a doctor.
  • Melatonin: The hormone of sleep that can help with problems with falling asleep.

4.2 Obstructive Apnoe SNA Syndrome (SOAS)

Soas is a violation of sleep, characterized by periodic respiratory arrest during sleep.

• Reasons: Obesity, anatomical features of the structure of the upper respiratory tract, smoking, drinking alcohol before bedtime.
• Symptoms: Snoring, stopping breathing during sleep, frequent awakening at night, daytime drowsiness, headaches in the morning, increased blood pressure, decrease in libido.
• Treatment:
  • CPAP therapy. The use of a special mask, which creates constant positive pressure in the respiratory tract and prevents their decline during sleep.
  • Surgical treatment: In some cases, surgical intervention may be required to eliminate anatomical features that cause obstruction of the respiratory tract.
  • Life change change: Reducing weight, rejection of smoking and drinking alcohol before bedtime.

4.3 restless legs syndrome (SBN)

SBN is a neurological disorder characterized by unpleasant sensations in the legs that arise mainly at rest, especially in the evening and at night, and cause an irresistible desire to move their feet.

• Reasons: Genetic predisposition, iron deficiency, renal failure, pregnancy, some drugs.
• Symptoms: Unpleasant sensations in the legs (burning, tingling, itching, crawling goosebumps) that occur at rest and are facilitated when moving, deterioration of symptoms in the evening and night, sleep disturbances.
• Treatment:
  • Medicines: Iron preparations (with iron deficiency), dopaminergic drugs, anticonvulsants.
  • Life change change: Regular physical exercises, rejection of caffeine and alcohol, foot massage, warm baths.

4.4 narcolepsy

Narcolemic is a neurological disorder, characterized by excessive daytime drowsiness, sudden attacks of sleep, cataplexia (sudden loss of muscle tone), sleepy paralysis and hypnagogical hallucinations (bright dreams that occur during falling asleep or awakening).

• Reasons: Deficiency of hypocretein (neurotransmitter that regulates sleep and wakefulness) in the brain, genetic predisposition, autoimmune processes.
• Symptoms: Excessive daytime drowsiness, sudden seizures of sleep, cataphilia, sleepy paralysis, hypnagogical hallucinations, automatic behavior (performing actions without awareness).
• Treatment:
  • Medicines: Stimulants (modaphynyl, armodafinyl) to reduce daytime drowsiness, antidepressants to control catapi, sleepy paralysis and hypnagogical hallucinations.
  • Life change change: Regular sleep mode, short daily breaks for sleep, avoiding caffeine and alcohol.

4.5 Parasonia

Parasunia is sleep disorders characterized by undesirable physical phenomena or experiences that occur during sleep.

• Dawn (somnambulism): Performing complex actions during sleep, such as walking, food, dressing.

• Night horrors: Sudden episodes of strong fear and anxiety, accompanied by screaming, heartbeat and sweating.

• Talking in a dream (Somnicvia): Conversation during sleep.

• Night enuresis (urinary incontinence during sleep): Involuntary urination during sleep.

• Grinding teeth in a dream (Broxsism): Clutching the jaws and grinding of teeth during sleep.

• Reasons: Genetic predisposition, stress, anxiety, fever, some drugs.

• Treatment:

  • Safety: Enlightenment of environmental safety to prevent injuries during demolition or night horrors.
  • Stress management: Reducing the level of stress and anxiety using relaxation techniques, meditation or psychotherapy.
  • Medicines: In some cases, drugs for paracinon control can be prescribed.
  • Kapa for teeth: Using caps for teeth to protect against bruxism.

4.6 when to see a doctor?

If you experience sleep problems that significantly affect your daytime activity, mood and overall well -being, you must consult a doctor. The doctor can conduct an examination, establish the cause of sleep disorders and prescribe the appropriate treatment.

Chapter 5: Sleep and age: Features of sleep in different periods of life

The need for sleep and the structure of sleep change with age. In this chapter, we will consider the features of sleep in different periods of life: in children, adolescents, adults and the elderly.

5.1 sleep in children

Sleep plays an important role in the development and growth of children. In newborns and babies, the dream is most of the day. The duration and structure of sleep change as the child grows up.

• Newborns (0-3 months): Sleep most of the day (14-17 hours). Sleep has no clear structure and consists of short cycles.
• Infants (4-11 months): Sleep less than newborn (12-15 hours). There are more clear sleep cycles.
• Children (1-2 years old): Sleep 11-14 hours a day. Many children switch to one daytime sleep.
• Preschoolers (3-5 years old): Sleep 10-13 hours a day. Daytime sleep becomes less necessary.
• Schoolchildren (6-13 years old): Sleep 9-11 hours a day. It is important to observe sleep mode in order to ensure good performance at school.

5.2 Sleep in adolescents

Teenagers often lack sleep due to the early start of classes at school, social activities and the use of electronic devices before bedtime. The lack of sleep can negatively affect the mood, performance and health of adolescents.

• Recommendations: Teenagers need to sleep 8-10 hours a day. It is important to observe sleep mode, limit the use of electronic devices before bedtime and create comfortable conditions for sleeping.

5.3 Dream in adults

Adults need to sleep 7-9 hours a day. Many adults experience sleep problems due to stress, work and other factors.

• Recommendations: Compliance with sleep hygiene, stress management, regular physical activity and healthy nutrition can help improve sleep quality in adults.

5.4 Sleep in the elderly

With age, sleep becomes less deep and intermittent. Older people often experience problems with falling asleep and maintaining sleep.

• Recommendations: It is important to maintain an active lifestyle, observe sleep mode, create comfortable conditions for sleep and avoid daytime sleep. In some cases, a doctor’s consultation may be required to identify and treat sleep disorders.

Chapter 6: Snowstocks: when they are necessary and how to use them correctly

Snowstocks are drugs that are used to treat insomnia (insomnia). They can help fall asleep faster, sleep longer and improve sleep quality. However, sleeping pills should be used with caution and only as prescribed by a doctor.

6.1 types of sleeping pills

• Benzodiazepines: Old sleeping pills that have sedative, sleeping pills, anti-alert and muscle-rallying effect. They can cause addiction and side effects.
• Neonzodiazepine sleeping pills (Z-drugs): The newer sleeping pills that have a selective effect on sleep receptors. Less inclined to cause addiction than benzodiazepines.
• Antihistamines: Some antihistamines have a sedative effect and can be used as sleeping pills.
• Melatonin: The hormone of sleep that can help with problems with falling asleep.
• Plant drugs: Some plant drugs, such as valerian, chamomile and hops, have soothing properties and can be used to improve sleep.

6.2 when are sleeping agents needed?

Snowstresses should be used only if other methods of treating insessonia (sleep hygiene, cognitive-behavioral therapy) are ineffective. Snowstocks can be prescribed by a doctor in the following cases:

• Short -term insadmony: Insomnia caused by stress, a change in time zones or other temporary factors.
• Chronic inshasonia: Insomnia, which lasts more than three months.
• Inssia related to mental disorders: Insomnia associated with depression, anxiety or other mental disorders.

6.3 How to use sleeping pills correctly?

• Take sleeping pills only as prescribed by a doctor.
• Follow the dosage and reception mode prescribed by the doctor.
• Take sleeping pills immediately before bedtime.
• Do not drink alcohol while taking sleeping pills.
• Do not take sleeping pills longer than recommended by a doctor.
• Do not stop taking sleeping pills sharply. Stop taking gradually to avoid cancellation syndrome.
• Be careful when driving a car or performing other tasks requiring concentration, after taking sleeping pills.
• Tell the doctor about any side effects that arose during the use of sleeping pills.

6.4 Side effects of sleeping pills

Snowstocks can cause various side effects, such as:

• Daytime drowsiness
• Dizziness
• Headache
• Nausea
• Dry mouth
• Violation of coordination
• Addiction
• Cancellation syndrome

6.5 Alternative methods for the treatment of Inssonia

There are alternative methods of treating insannia that can be effective for some people:

• Cognitive-behavioral therapy (KPT): An effective method of treating insannia, which helps change the negative thoughts and behavior associated with sleep.
• Meditation: Helps to calm the mind and relieve tension.
• Yoga: Helps to relax muscles and improve sleep.
• Acupuncture: The treatment method, which includes the introduction of thin needles into certain points on the body.
• Aromatherapy: The use of essential oils with soothing properties.

Chapter 7: Sleep and food: how food affects our dream

Food plays an important role in sleep regulation. Some products can help improve sleep, while others, on the contrary, can violate it. In this chapter, we will consider how food affects our dream and what should be available and avoid before bedtime.

7.1 products that contribute to sleep

• Products rich in triple: Triptofan is an amino acid that is the predecessor of serotonin and melatonin, hormones that regulate sleep. The products rich in tryptophan include:

  • Turkey
  • Chicken
  • Fish
  • Eggs
  • Dairy products
  • Nuts
  • Seeds
  • Soy

• Products rich in magnesium: Magnesium is a mineral that helps to relax muscles and nervous system. The products rich in magnesium include:

  • Green sheet vegetables (spinach, cabbage)
  • Nuts (almonds, cashew)
  • Seeds (pumpkin, sunflower)
  • Whole grain products
  • Legumes
  • Avocado

• Products rich in potassium: Potassium is a mineral that helps regulate blood pressure and relax the muscles. The products rich in potassium include:

  • Banans
  • Sweet potato
  • Avocado
  • Spinach
  • Beans

• Cherry: Cherry contains melatonin, sleep hormone.

• Warm milk: Milk contains tripophanes and calcium, which contribute to relaxation.

• Herbal tea: Chamomile, Lavender and Valerian have soothing properties and contribute to falling asleep.

7.2 Products that violate sleep

• Caffeine: Caffeine is a stimulator that can break the dream. Avoid the use of coffee, tea, energy drinks and chocolate a few hours before bedtime.

• Alcohol: Alcohol can help you fall asleep, but it violates the structure of sleep and leads to intermittent sleep.

• Heavy and fatty foods: Heavy and fatty foods can cause heartburn and discomfort in the abdomen, which makes it difficult to fall asleep.

• Acute food: Acute food can cause heartburn and discomfort in the abdomen, which makes it difficult to fall asleep.

• Sweet food: Sweet food can cause blood sugar, which can disrupt sleep.

7.3 Recommendations for me to improve sleep

• Eat regularly: Try to eat at the same time every day to regulate your biological clock.

• Avoid heavy and fatty foods before bedtime: Eat a light snack 2-3 hours before bedtime.

• Limit the use of caffeine and alcohol: Avoid the use of caffeine and alcohol a few hours before bedtime.

• Drink enough water during the day: Dehydration can break the dream.

• Try herbal tea before bedtime: Chamomile, Lavender and Valerian have soothing properties and contribute to falling asleep.

Chapter 8: Sleep and Sport: how physical activity affects our dream

Physical activity has a positive effect on sleep. Regular physical exercises can help improve sleep quality, reduce falling asleep and reduce daytime drowsiness. However, it is important to choose the right time for training so as not to break the dream.

8.1 The benefits of physical activity for sleep

• Improving the quality of sleep: Physical activity helps to make sleep deeper and restorative.

• Reducing the time of falling asleep: Physical activity helps to fall asleep faster.

• Reducing daytime drowsiness: Physical activity helps to reduce daytime drowsiness and improve concentration.

• Improving mood: Physical activity contributes to the production of endorphins, hormones that improve mood and reduce stress.

• Regulation of circadian rhythms: Physical activity helps to regulate circus rhythms and set sleep mode.

8.2 when is it better to play sports?

• Morning: Morning training can help recharge with energy for the whole day and improve sleep at night.

• Day: Day training can also be useful for sleeping.

• Evening: Avoid intense training 2-3 hours before bedtime, as they can, on the contrary, invigorate and break the dream. Easy exercises, such as yoga or stretching, can be useful before bedtime.

8.3 types of physical activity useful for sleeping

• Aerobic exercises: Walking, running, swimming, cycling.

• Power exercises: Exercises with weights or with your own weight.

• Yoga: Helps to relax muscles and relieve tension.

• Tai-you: Chinese gymnastics that improves balance and coordination.

• Stretching: Helps to relax muscles and relieve tension.

8.4 Recommendations on physical activity to improve sleep

• Take sports regularly: Try to play sports for at least 30 minutes a day, most days of the week.

• Choose a form of physical activity that you like: This will help you adhere to regular training.

• Avoid intense training 2-3 hours before bedtime: Easy exercises, such as yoga or stretching, can be useful before bedtime.

• Do not overdo it: Too intense training can lead to overwork and break sleep.

Chapter 9: Sleep and stress: how stress affects our dream and how to fight it

Stress is a common problem that can have a negative impact on sleep. Stress can cause falling asleep, frequent awakening at night and deterioration of sleep quality. In this chapter, we will consider how stress affects our dream and how to deal with it.

9.1 How stress affects sleep