How to sleep correctly?

Sleep is an indispensable part of anyone's life. With a correct sleep, several positive points are generated for the life of individuals, such as longevity or the fact of being more productive. Therefore, it is important to know how to sleep correctly in order to take advantage of all the benefits that sleep brings.

For this reason, there are several factors that interfere with sleeping time, and there are several ways to sleep the right way. Thus, sleeping perfectly can encompass the time, the amount of hours you stay asleep, the quality of your sleep, and the position you lie down to get to sleep. All these issues interfere with how you sleep.

But, speaking of position, the correct way is to sleep on the side or face up, according to scholars, and the leg has to be flexed. To stay on top of the subject and know everything about this essential action for life, follow the rest of the text that follows and draw your conclusions based on the content. Enjoy the reading!

More on Sleep

Sleep is shrouded in so many mysteries that not even scientists have reached a consensus. But, it is known that it is during this resting phase that the body is reborn, because there is an intense chemical activity in the production, transformation and elimination of substances, besides having a production of hormones that are essential for the body

Therefore, sleep is a phase that prepares the physical constitution for its functioning the next day. Since it is an inexhaustible subject, stay reading and do a detailed analysis, looking at all the information concerning the theme. See and understand everything below!

Why do we need sleep?

The human body is a perfect work of art, but it is not a machine, and even machines need to recharge their energies in order to function optimally again. Therefore, the human being also needs to regenerate his strength in order for his body to function correctly again. That is why it is important for individuals to sleep, because their body asks for and needs a rest.

So even if the person doesn't want to and puts means to prevent sleep, he feels the impact of the body asking for this break to renew its vital energies and get back to active. And the simple fact of putting together tools to prevent sleep shows that the body is turning off, but you are trying to leave it on.

What happens to our body when we sleep?

There is always a question mark over what happens to the body when it shuts down for sleep. Obviously, it does not shut down, but performs the necessary activities that can only be performed with the body in inertia.

Therefore, while you sleep, your heart rate slows down, because you need to replenish your energy, so everything slows down, like breathing itself. Also, some organs have their work period during this sleep phase, because the results of this functioning are for when the body is moving and awake.

What happens if we are sleep deprived?

The sleep deprivation of a person basically means the deprivation of his life, because his body and mind cannot handle this involuntary exemption from sleep. Therefore, if the individual is deprived of his right to sleep, his cognitive functions will be strongly affected, especially if there are sleepless nights in a row.

These functions are memory, reasoning, the ability to solve problems, so you're just going to die little by little. First you're going to lose your abilities, your strength, every kind of ability you have, and so your life span is going to get shorter.

Benefits of sleeping

The action of sleeping produces many benefits for the health of the human being. Because of this, the human body can get back on its feet and other functions of the body will be affected in a positive way. For this reason, you should check how this is linked to improved mood, improved thinking, improved immunity and much more. So, see below for all the information about the benefits of sleeping!

Improves mood

Sleeping helps the organism in many ways and leaves the mind rested. For this reason, one of the benefits of sleeping is the improvement of mood, because a tired brain is an unhappy, pessimistic, stressed organism, noting that the production of serotonin, which is the hormone responsible for mood, is lower.

Therefore, people who sleep well are happier, more willing individuals, because they have active serotonin. Anyway, if you have to improve your mood, don't rule out the possibility of getting a good night's sleep, thus taking advantage of this positive point in your state of mind.

Improves thinking

With a perfect night's sleep, the social group can benefit from improved thinking, because the brain organ will have new energy, so it will be prepared to make better connections in practical life.

Whoever doesn't have a good rest during sleep will possibly have cognition problems, such as not being able to solve basic math problems. Therefore, the effect that the activity of sleeping generates in the production of rationality of the individual in basic and more complex tasks is remarkable.

Improves immunity

When the body has the deserved rest to return to activity, the immune system is directly affected in a positive way, because when the body is in the process of sleeping, the production of extra elements for immunity is constant, such as the production of proteins. Therefore, adequate sleep is a great and effective remedy against eventual attacks on the immune system.

Helps maintain weight

Even in a state of rest, the body does not stop, on the contrary, it works, but in a way adapted to the state it is in. Because of this work, fats are burned, because it is from them that the body will try to get its energy to start, complete and finish all the processes it has to do in the body during sleep.

Reduces stress

Stress has several causes, but the solution can be centered in a single action: sleep. Therefore, as an antidote for stress reduction, sleep is an ideal way to achieve this goal. Thus, while the body and mind rest, the production of substances such as cortisol and adrenaline are decreased, thus causing the feeling of stress to decrease as well.

If you suffer from a stressful routine or life, don't forget to get a good night's sleep, as this will reduce this outrageous feeling.

It is good for the skin

The skin is the largest organ in the body and everything impacts it, especially how a person leads his or her life. For this reason, it is notorious that those who have great nights of sleep boast flawless, glowing skin, with fewer expression lines and demonstrate a healthier appearance. This fact happens because when you are at the moment of sleep, the cells renew themselves.

Furthermore, this aforementioned fact occurs due to the production of melatonin, which is a hormone produced by the body and has as one of its responsibilities the stimulation of collagen production and prevents its degradation.

How to sleep better?

To reap the positive results produced by sleep, it is necessary to know how to sleep better and make everything flow better in your life. To do so, there are several means that can be used to achieve this goal, because each person has a unique way of being touched subjectively with a relaxing effect, but general formulas can help.

For this reason, stay reading to see how some paths can lead to better sleep, such as the 4-7-8 technique, Yoga practice, meditation, and the like. So, read on, understand, and choose which is best for you or someone close to you!

Technique 4-7-8

It is well known that several techniques have been developed that are aimed at producing sleep, thus making the rest more enjoyable. Among these mechanisms mentioned is the 4-7-8 technique, which is an effective breathing technique for better sleep. To do this, you need to position your tongue on the roof of your mouth, behind your upper incisors.

In the next step, you will exhale the air through your mouth with it in the previous position, so that it makes a breezing noise. Then, close your mouth, but keeping all anterior tongue issue, and inhale in a calm manner and mentally count to four. Next, hold your breath and count to seven, then release the air through your mouth for a time of eight minutes.

Also, for the aforementioned procedure to work and have its results realized, you must do the aforementioned steps of the technique at least three times. After a while, the process becomes more automatic.

Practice yoga, meditation, and relaxing activities

Among these movements, Yoga, meditation, and relaxing activities stand out, because they can generate inner peace, which helps to relieve tension and worries that, many times, take away sleep and prevent the person from developing an ideal rest.

Therefore, practice these actions mentioned above, because you will see the difference in your sleep with their implementation. Finally, they will generate a deep relaxation, which is important for the body before going to bed.

Exercise during the day

Moving the body has always been associated with improved health as a whole, including sleep. Therefore, those who practice any physical activity have a better sleep and get to sleep faster than those who don't. In addition, exercise is seen as a non-pharmacological way to improve night rest.

For this reason, if you want to sleep healthily and quickly, do physical exercises during the day. Also, remember that these physical practices must be done hours before bedtime, because the moment they are done, they make you awake and tiredness will only appear after a while after the act.

Set your schedules

The body recognizes the moment it is in and how it should act. For this reason, setting your schedules is relevant to maintain a balanced routine and that the body knows the right time to rest. Therefore, delimit the times for each thing, especially not doing anything different at night, such as starting to work, study, or do anything else.

Without this delimitation, the human physical constitution doesn't know for sure when it is to rest, to wake up, and this creates a confusion, which certainly totally impairs the condition that sleep will manifest itself.

Don't sleep during the day

To improve sleep, it is necessary that you do not sleep during the day, even if you are tired. This is not recommended, because the body rests at the wrong time, so it will exchange day for night, and it will disrupt the entire biological clock of the human being.

So, if you rest in the morning, when night comes, you won't feel the need for this rest, and it becomes a cycle. So, this exchange directly affects in a negative way the ability to sleep in a full way and, with that, you don't have an optimal feeling of rest afterwards.

Reduce carbohydrates

Carbohydrates are macronutrients necessary for energy generation, that is, their consumption makes the person want to move. Therefore, their reduction is very necessary so that the body is not forced to burn this generated energy and not rest.

So, especially at night, eat a diet low in this nutrient, because it will make it easier for your body not to have energy to burn, but to replenish it, generating a greater demand for rest.

Avoid cell phones and other electronics

Electronics are allies in today's society, but there are times to use them and times not to use them, because cell phones and other electronics have white light, and this, in turn, prevents melatonin from being released.

This is harmful, because this hormone alerts you when to sleep. Anyway, it is important that these objects are not used at night, especially not at least two hours before you get ready for bed.

Listen to relaxing music

The body needs to relax to get sleep, so listening to relaxing music can help you get a better, quality night's sleep. Music has a power to stir individuals' sensations, so in the same way that you get sad and happy from a song, you can feel relaxation through the melody.

So look for music that doesn't wake you up, and look for music that makes you more introspective, calmer, more reclusive, because this will attract sleep, because the mind will become more relaxed, less agitated, and its refuge will be the shutting down to function again later.

And if none of this improves?

Faced with so many possibilities and tools for the production of quality sleep, it is possible that some or all of them will not work out, because the human being is plural and there is no way of knowing what each one, with its specificity, adapts to. But this part is a minority, but it is important.

Therefore, there are some points to be revealed if you are in this group or if you are a relative. For this reason, you should check the feasible options in this situation, because you will be able to help yourself with other mechanisms that can achieve great results. See below!

Seek a sleep physician

For many cases, sleep medicine is a viable path, because there is an in-depth study focused on each specificity that the person carries when they can't sleep or have a fruitful sleep. For this reason, if it is your case, look for a sleep doctor, he/she will be a doctor with additional training in the sleep field, but they are usually neurologists with this additional training.

In short, the doctor specialized in this area will take care of you and will diagnose the complaints you have in relation to improving your sleep. Thus, he/she can identify disorders and diseases that you didn't know about before, but that have the possibility of being treatable or not. But, even if something bad is detected, the medical orientation will guide you in the right way.

Take the Sleep Exam

Polysomnography, also known as a sleep examination, is a way to more deeply detect possible causes that may be hindering you in developing an improvement in the act of sleeping. For this examination, several bases centered on your body are used to measure your rest.

Therefore, it is a great medical intervention to detect in depth what are the causes of poor sleep quality. So, take the sleep exam to be aware of the health of your sleep and what mechanisms you will need to improve your rest based on the study of this exam.

Some Sleep Disorders

It is very common for a night's sleep to be interrupted because of some sleep disorders, which require a deeper treatment, that is, a professional follow-up. But, even with treatment, some are the result of the mind itself, which is difficult to control. Thus, the most common ones to manifest are: sleep paralysis, sleepwalking, bruxism, and insomnia.

Also, they can arise in different ways and have their continuous repetition because the cause has not been found and treated properly. They can be triggered by bad night habits, anxiety, stress, and even possible psychic illnesses.

Could other diseases be affecting my sleep?

It is very possible that diseases can be affecting your sleep, especially if you have tried to correct it with generalist techniques and without knowing your current health condition. Because of this, many diseases interfere with the condition that sleep manifests itself or if it doesn't manifest itself, such as obesity that causes sleep apnea.

Also, if you suffer from an anxiety disorder, it will trigger problems related to the quality of your sleep, since it is the basis for the development of disorders such as insomnia. In addition, traumatic stress can be a source of discomfort in your sleep.

Besides this, other diseases that are important in the impasse we worked on are: cancer, types of diabetes, asthma, Alzheimer's, heart related problems, among others. They can be behind your problem to improve your sleep. However, it is still possible that, even in an indirect way, diseases interfere in your sleep, but not from your symptoms, but from your medicines.