Rules of sleep that you were not told about. Advice from the doctor of medical sciences - Mariia Cherska
Post updated: December 23
Hello dear friends, today we will talk with you about how not to waste the time of life that we are allotted for replenishment of strength and treatment. Now we will talk about sleep, it will be very informative and useful.
So sleep is an integral part of your health and well-being. It depends on: your charge for productive activities during the day, that is, work, study or sports, the ability to resist diseases and... your youth.
Therefore, sleep should be given maximum attention to restore strength. Lack of sleep makes you irritable and irritable. We all know from experience how lack of sleep affects our emotions and ability to concentrate. Unfortunately, most of my patients don't realize how deeply lack of sleep, especially chronic sleep, harms their emotional well-being, affects their mental health, perception of the world and performance, and their relationships with other people.
How much sleep do you need?
Thanks to a report from the National Sleep Foundation, we have a lot of information about the discoveries and can refer to their research.
The foundation bases its report on a two-year study and breaks it down into nine age groups with a small range that takes individual preferences into account:
Adults, 65 + Years: 7-8 hours.
Adults aged 26 to 64 years: 7 to 9 hours.
Young people aged 18 to 25 years: 7 to 9 hours.
Teenagers 14-17 years old: 8-10 hours.
School-age children aged 6-13: 9-11 hours.
Preschool children 3-5 years old: 10-13 hours.
Babies from 1 to 2 years: from 11 to 14 hours.
Children from 4 to 11 months: from 12 to 15 hours.
Newborns from 0 to 3 months: 14 to 17 hours
But hours of sleep are not the result, much more important is the quality of sleep. That is, if you went to bed and slept superficially - this is not only not necessary to write down yourself in the result of sleep, it can also work the other way around. It is also important to pay attention to the diet, some facts will surprise you, so do not take your eyes off the screen - you will hear very important information that refutes generally accepted narratives.
How to sleep properly without pills and the Basic Rules of sleep so that your energy battery is full without going to the doctor?
1.you should treat sleep like taking pills. That is, calculate the required sleep time for your age and go to bed and get up at the same time. That is, weekends are also part of this rule. Thus, over time, the nervous system itself will prepare for the charge and direct you to bed. This may be difficult for many, but it's only at the beginning. Later, the body itself will pull you to exercise.
2. Reading before going to bed should not be exciting. You should not reproduce your adrenaline in the news. Choose a book with facts and new knowledge to distract your brain from the day's problems. The light should not be white, but yellow, like old incandescent lamps or a candle, that is, a warm color. If you are using a tablet or smartphone, select Night Mode in modern devices or reduce the brightness and color to warm manually. Maybe routine chores or meditation, but I prefer reading.
3. square breathing. If you can't fall asleep due to stress, you need to balance your breathing. Under stress, we breathe like this... But it is necessary like this: 5 seconds to inhale, 5 seconds to exhale. If the stress is real, you can hold your breath before inhaling and exhaling for another 5 seconds. I hope this helps!
Equipment of the sleeping room
1.an important role is played by the temperature in the room, recommended 15-19 degrees, this is important for the head. However, heat is important for the body, especially for our heat sensor - these are the limbs. I recommend wearing socks and pajamas made of soft material to feel completely comfortable. If your partner warms you in bed with his body, it is not only useful, but also pleasant.
2. white noise. Scientists believe that white noise is also necessary to distract from thinking. What it is, it is better to see on the video -https://youtu.be/E9Zf8sI-W4o?si=JYfByBCDBkIgSFYe. White noise can also extinguish noises that distract you.
3.if you find yourself in noisy circumstances, use earplugs or headphones with Active Noise Reduction, I sleep in AirPods Pro in noise reduction mode both at home and on the road. The feeling of vacuum is unique.
4.BlockOut - this is the name of curtains that block light. All sleep time should be spent in complete darkness. The more important element for sleep, melotonin, can only be produced in the dark. If this is not possible, buy a special eye pad, this is also enough.
5. according to some studies, the electromagnetic field emitted by wireless devices such as a smartphone, microwave, WiFi devices blocks the production of melotonin and negatively affects deep sleep. It is unlikely that we will be able to get rid of all this, but we need to pay attention to it.
6. wake up under the alarm and immediately open the windows to sunlight. As many minutes of sunny light as possible in the morning are absolutely necessary in order for the brain to receive the command to stop sleep and get an already cheerful morning and fix the time for daily recovery. In general, sunlight is very important during the day, thanks to infrared light, the hormone melotonin is produced, which controls circadian rhythms. Watch all videos on the channel https://www.youtube.com/@Neurocardiologistinfo
7. air in the room. It is usually recommended that the humidity in the bedroom should be in the range of 40-60%. This is the optimal humidity level that can ensure a comfortable sleep. Excessively dry air can lead to drying of the mucous membranes and irritation of the respiratory tract, while excessively humid air can contribute to the development of mold and allergic reactions. There are enough measuring devices available for sale. There are also entire systems that measure, clean and humidify or dry the air. Cheaper are those that only moisten, if the air is dry - this is relevant for winter, for summer use air conditioning. Every modern air conditioner has an air drying function. Also, when cooled, the air conditioner dries the air. The aquarium in the sleeping room plays a great benefit, it both humidifies the air, calms and adds routine, and the oxygen supply reproduces the necessary white noise. If possible, I strongly recommend it. If not, use improvised means or buy ready-made air stations.
What not to do:
1.we finish active training no later than 3 hours before bedtime. After training, many processes take place in the body, including arousal, and we do not need it. If you haven't used up your calories yet, all studies recommend spending it on walking at a leisurely pace before going to bed or stretching your muscles, yoga.
2.The Last Meal of fatty, spicy or sweet foods 2 hours before bedtime. The gastrointestinal tract emits energy when digesting food, and we need to calm down. All organs should sleep. Eat something light.
3. coffee-caffeine, sugar (alcohol or cake), tea. All this is not the energy we need before going to bed. It is best to stop using it 6 hours before bedtime. As for tea, it also has a lot of caffeine and as the British do not need to drink it after 18 hours. If this is some kind of ritual for you, then I advise you to replace it with boiling water with mint or lemon, as I do, or with herbal soothing tea.
What you need to ask to have energy and a good night's sleep.
Processing cortisol, the stress hormone, is the main task in sleep in terms of recharging. Stress, stress, and the older we get, the harder it becomes to deal with chronic stress. We assign a separate category to stress, so subscribe and set reminders to live happily ever after. As part of sleep, we need to be aware that animal food brings us a huge portion of cortisol, why and how to look for releases about stress on the channel (if іх not yet, then they are in the process). In short, I, like most, am not a fan of vegan types of food consumption, although it is really a panacea for stress and for some time for very neglected stresses, a vegan diet is effective. Vegans are very calm, but in my opinion we need to find a balance between complete peace and still solving many problems where without cortisol, well, no way. That is, I recommend paying attention to the Halal type of meat. Why this is so is also a topic for a separate discussion, look for it on the channel https://www.youtube.com/@Neurocardiologistinfo. Remember-it is not possible to fall asleep with high cartisol, that is, we are looking for all the opportunities to get rid of it or lower it.
Alcohol. With the advent of sleep tracking devices and methods, scientists have found out the common and outdated saying that 50 grams before bedtime is an effective sedative, but not only not effective, but also disrupts sleep. What's the matter? A small portion of alcohol immediately acts on the vessels, expanding them, which gives a feeling of lightness and clones to sleep. This is true, but a little later it gives a boost of energy and sleep becomes shallow, the stage of deep and REM sleep may not appear at all or become short. Sleep remains in the light sleep stage. This is because when alcohol begins to be metabolized, the sedative effect disappears. We try to get exactly deep and REM sleep-these are the same "quikcharge" mode as on a smartphone. And they are not compatible with alcohol, in order to achieve them, it is necessary that the poison of alcohol is no longer in the blood. If you can't do without alcohol, then each person has their own dose. For example: Mediterranean peoples drink wine in the morning, at lunch with friends in a completely different way than Eastern Europeans, so they sleep a lot. I've seen a lot of European pensioners who drink beer in a restaurant for lunch, but in the evening everyone is already in bed. You also need to pay attention to the dose above 50 grams, this is generally a completely different story the vessel narrows sharply, energy and sugar get into the blood and your sleep turns into a disco, if you were able to fall asleep at all. Many guys say - "the horses were carried away" and everything about the dream can be forgotten. Alcohol is taken only for the energy of the wedding, nor as not for sleep.
Kefir. Half a glass of kefir at night and it works wonders. It is kefir that is not yogurt. Look for live kefir with a short shelf life or make it yourself. We will make a separate issue for kefir.
I wish you a wonderful night's sleep, strength and inspiration. From today, follow all the tips and stay connected. In this short issue, we have taken a close look at many sleep parameters in general. We do a lot of other parameters and tips in a series of issues about sleep to narrow down your efficiency as much as possible and you have chosen your own mode that suits you best-subscribe to the channel https://www.youtube.com/@Neurocardiologistinfo and wait for the next videos where we will tell you how to measure the effectiveness of sleep at home using modern technologies, tell you in more detail why halal or veganism, and dive deep into the physics of sleep.
Your doctor is Mariia Cherska.
So sleep is an integral part of your health and well-being. It depends on: your charge for productive activities during the day, that is, work, study or sports, the ability to resist diseases and... your youth.
Therefore, sleep should be given maximum attention to restore strength. Lack of sleep makes you irritable and irritable. We all know from experience how lack of sleep affects our emotions and ability to concentrate. Unfortunately, most of my patients don't realize how deeply lack of sleep, especially chronic sleep, harms their emotional well-being, affects their mental health, perception of the world and performance, and their relationships with other people.
How much sleep do you need?
Thanks to a report from the National Sleep Foundation, we have a lot of information about the discoveries and can refer to their research.
The foundation bases its report on a two-year study and breaks it down into nine age groups with a small range that takes individual preferences into account:
Adults, 65 + Years: 7-8 hours.
Adults aged 26 to 64 years: 7 to 9 hours.
Young people aged 18 to 25 years: 7 to 9 hours.
Teenagers 14-17 years old: 8-10 hours.
School-age children aged 6-13: 9-11 hours.
Preschool children 3-5 years old: 10-13 hours.
Babies from 1 to 2 years: from 11 to 14 hours.
Children from 4 to 11 months: from 12 to 15 hours.
Newborns from 0 to 3 months: 14 to 17 hours
But hours of sleep are not the result, much more important is the quality of sleep. That is, if you went to bed and slept superficially - this is not only not necessary to write down yourself in the result of sleep, it can also work the other way around. It is also important to pay attention to the diet, some facts will surprise you, so do not take your eyes off the screen - you will hear very important information that refutes generally accepted narratives.
How to sleep properly without pills and the Basic Rules of sleep so that your energy battery is full without going to the doctor?
1.you should treat sleep like taking pills. That is, calculate the required sleep time for your age and go to bed and get up at the same time. That is, weekends are also part of this rule. Thus, over time, the nervous system itself will prepare for the charge and direct you to bed. This may be difficult for many, but it's only at the beginning. Later, the body itself will pull you to exercise.
2. Reading before going to bed should not be exciting. You should not reproduce your adrenaline in the news. Choose a book with facts and new knowledge to distract your brain from the day's problems. The light should not be white, but yellow, like old incandescent lamps or a candle, that is, a warm color. If you are using a tablet or smartphone, select Night Mode in modern devices or reduce the brightness and color to warm manually. Maybe routine chores or meditation, but I prefer reading.
3. square breathing. If you can't fall asleep due to stress, you need to balance your breathing. Under stress, we breathe like this... But it is necessary like this: 5 seconds to inhale, 5 seconds to exhale. If the stress is real, you can hold your breath before inhaling and exhaling for another 5 seconds. I hope this helps!
Equipment of the sleeping room
1.an important role is played by the temperature in the room, recommended 15-19 degrees, this is important for the head. However, heat is important for the body, especially for our heat sensor - these are the limbs. I recommend wearing socks and pajamas made of soft material to feel completely comfortable. If your partner warms you in bed with his body, it is not only useful, but also pleasant.
2. white noise. Scientists believe that white noise is also necessary to distract from thinking. What it is, it is better to see on the video -https://youtu.be/E9Zf8sI-W4o?si=JYfByBCDBkIgSFYe. White noise can also extinguish noises that distract you.
3.if you find yourself in noisy circumstances, use earplugs or headphones with Active Noise Reduction, I sleep in AirPods Pro in noise reduction mode both at home and on the road. The feeling of vacuum is unique.
4.BlockOut - this is the name of curtains that block light. All sleep time should be spent in complete darkness. The more important element for sleep, melotonin, can only be produced in the dark. If this is not possible, buy a special eye pad, this is also enough.
5. according to some studies, the electromagnetic field emitted by wireless devices such as a smartphone, microwave, WiFi devices blocks the production of melotonin and negatively affects deep sleep. It is unlikely that we will be able to get rid of all this, but we need to pay attention to it.
6. wake up under the alarm and immediately open the windows to sunlight. As many minutes of sunny light as possible in the morning are absolutely necessary in order for the brain to receive the command to stop sleep and get an already cheerful morning and fix the time for daily recovery. In general, sunlight is very important during the day, thanks to infrared light, the hormone melotonin is produced, which controls circadian rhythms. Watch all videos on the channel https://www.youtube.com/@Neurocardiologistinfo
7. air in the room. It is usually recommended that the humidity in the bedroom should be in the range of 40-60%. This is the optimal humidity level that can ensure a comfortable sleep. Excessively dry air can lead to drying of the mucous membranes and irritation of the respiratory tract, while excessively humid air can contribute to the development of mold and allergic reactions. There are enough measuring devices available for sale. There are also entire systems that measure, clean and humidify or dry the air. Cheaper are those that only moisten, if the air is dry - this is relevant for winter, for summer use air conditioning. Every modern air conditioner has an air drying function. Also, when cooled, the air conditioner dries the air. The aquarium in the sleeping room plays a great benefit, it both humidifies the air, calms and adds routine, and the oxygen supply reproduces the necessary white noise. If possible, I strongly recommend it. If not, use improvised means or buy ready-made air stations.
What not to do:
1.we finish active training no later than 3 hours before bedtime. After training, many processes take place in the body, including arousal, and we do not need it. If you haven't used up your calories yet, all studies recommend spending it on walking at a leisurely pace before going to bed or stretching your muscles, yoga.
2.The Last Meal of fatty, spicy or sweet foods 2 hours before bedtime. The gastrointestinal tract emits energy when digesting food, and we need to calm down. All organs should sleep. Eat something light.
3. coffee-caffeine, sugar (alcohol or cake), tea. All this is not the energy we need before going to bed. It is best to stop using it 6 hours before bedtime. As for tea, it also has a lot of caffeine and as the British do not need to drink it after 18 hours. If this is some kind of ritual for you, then I advise you to replace it with boiling water with mint or lemon, as I do, or with herbal soothing tea.
What you need to ask to have energy and a good night's sleep.
Processing cortisol, the stress hormone, is the main task in sleep in terms of recharging. Stress, stress, and the older we get, the harder it becomes to deal with chronic stress. We assign a separate category to stress, so subscribe and set reminders to live happily ever after. As part of sleep, we need to be aware that animal food brings us a huge portion of cortisol, why and how to look for releases about stress on the channel (if іх not yet, then they are in the process). In short, I, like most, am not a fan of vegan types of food consumption, although it is really a panacea for stress and for some time for very neglected stresses, a vegan diet is effective. Vegans are very calm, but in my opinion we need to find a balance between complete peace and still solving many problems where without cortisol, well, no way. That is, I recommend paying attention to the Halal type of meat. Why this is so is also a topic for a separate discussion, look for it on the channel https://www.youtube.com/@Neurocardiologistinfo. Remember-it is not possible to fall asleep with high cartisol, that is, we are looking for all the opportunities to get rid of it or lower it.
Alcohol. With the advent of sleep tracking devices and methods, scientists have found out the common and outdated saying that 50 grams before bedtime is an effective sedative, but not only not effective, but also disrupts sleep. What's the matter? A small portion of alcohol immediately acts on the vessels, expanding them, which gives a feeling of lightness and clones to sleep. This is true, but a little later it gives a boost of energy and sleep becomes shallow, the stage of deep and REM sleep may not appear at all or become short. Sleep remains in the light sleep stage. This is because when alcohol begins to be metabolized, the sedative effect disappears. We try to get exactly deep and REM sleep-these are the same "quikcharge" mode as on a smartphone. And they are not compatible with alcohol, in order to achieve them, it is necessary that the poison of alcohol is no longer in the blood. If you can't do without alcohol, then each person has their own dose. For example: Mediterranean peoples drink wine in the morning, at lunch with friends in a completely different way than Eastern Europeans, so they sleep a lot. I've seen a lot of European pensioners who drink beer in a restaurant for lunch, but in the evening everyone is already in bed. You also need to pay attention to the dose above 50 grams, this is generally a completely different story the vessel narrows sharply, energy and sugar get into the blood and your sleep turns into a disco, if you were able to fall asleep at all. Many guys say - "the horses were carried away" and everything about the dream can be forgotten. Alcohol is taken only for the energy of the wedding, nor as not for sleep.
Kefir. Half a glass of kefir at night and it works wonders. It is kefir that is not yogurt. Look for live kefir with a short shelf life or make it yourself. We will make a separate issue for kefir.
I wish you a wonderful night's sleep, strength and inspiration. From today, follow all the tips and stay connected. In this short issue, we have taken a close look at many sleep parameters in general. We do a lot of other parameters and tips in a series of issues about sleep to narrow down your efficiency as much as possible and you have chosen your own mode that suits you best-subscribe to the channel https://www.youtube.com/@Neurocardiologistinfo and wait for the next videos where we will tell you how to measure the effectiveness of sleep at home using modern technologies, tell you in more detail why halal or veganism, and dive deep into the physics of sleep.
Your doctor is Mariia Cherska.