Effects of sleep on human health

Effects of sleep on human health

A person feels smells in a dream, but they cannot wake him up. For example, the smell of burning in a fire will not wake a sleeper out of bed. But smells can invade our dreams, affect the process of falling asleep, the depth of sleep.

for deep sleep, the smells of rose and jasmine are favorable mint, lavender, cypress help calm down and fall asleep quickly, eucalyptus, lemon, musk excite and prevent falling asleep, the smell of tobacco smoke and cigarettes can cause nightmares

A strong concentration of any, even a very pleasant smell is a signal of the danger of poisoning. It is difficult to fall asleep in such an environment, and it is quite possible to see a nightmare.

Pose for sleep

It is in our power to choose the best position for falling asleep. During sleep, we will unconsciously assume positions that are comfortable for the body.

Statistics show that 70% of people prefer to fall asleep on their side. This pose prevents snoring, night apnea, and is convenient for pregnant women.

About 23% fall asleep on their back – the pose is comfortable for the spine, but those who snore, it is better to avoid falling asleep in this position.

Least of all people fall asleep on their stomach – indeed, an uncomfortable position in which the internal organs are squeezed and the muscles are tense; sleeping on the stomach is unfavorable for obese people.

The natural posture of a person during sleep characterizes his personality. Curled up in a ball, a person discovers his helplessness and longing. Those who sleep on one side with their hands at their sides are disciplined and stubborn


Troubles, conflicts, and stresses prevent us from falling asleep in time and getting a good night’s sleep. If they are repeated day after day— it is impossible to fall asleep without sleeping pills, but this will no longer be a healthy sleep, but its surrogate. Such techniques will help to overcome a bad mood and establish sleep:

physical fatigue — working in the country, fitness classes, walking before going to bed”complaints to the vest” to close people – help to look at problems from the sideof a leisurely ceremony of getting ready for bed: a warm shower, a ventilated room, favorite music, communication with your beloved cat, turning off all sources of negative information: phone, computer, TV

The biological clock also works during stress: larks should not torture themselves until midnight with unnecessary heart-to-heart conversations, and it is better for owls not to go to bed early — it will not work anyway.

How to remember a dream

Why remember your dreams? They “restore order” in the subconscious, they are necessary for our emotional balance. If dreams penetrate into consciousness— they need to be able to analyze them in order to better understand themselves and their problems. Dream books will not help here — the approach to dreams should be individual.

The first condition for memorization is a full sleep of 4-5 cycles (6-8 hours). If we sleep a little, our dreams are short, less likely to remember their contents. It is better to record a dream immediately after waking up – in details, colors, with the transfer of emotions.

For those who think that they do not dream, we advise you to conduct an experiment: wake yourself up 4.5 hours after falling asleep and write down everything that you dreamed. And if you wake up then every hour and a half— you can collect several bright and exciting stories about your life during the night. You won’t get enough sleep, but we will see what the brain is working on at night.

How to manage sleep

Remembering and recording dreams is the first step to an exciting activity – the management of lucid dreams. To do this, you need to order a dream to the subconscious:

Form a target query: imagine in detail what you would like to see in a future dream.

While falling asleep, focus on the details of the ordered sleep: sounds, mood, pictures.

Mentally follow the plot of the dream, gradually relaxing the body.

When diving into a dream, check whether everything that is happening is real, or it is a dream (it will not be possible to count the fingers on the hand in a dream, for example).

Be prepared for sleep paralysis – a condition when the brain is active and the muscles are stiff. Consciousness is seized with horror from the fact that the helpless body is threatened by sinister entities that are vividly and visibly present in a dream.

After waking up, make a record of the dream, its events, analyze it, compare it with past dreams.

Dream control is an activity that requires time, patience and a lot of energy.

For the first exit into a controlled sleep, set simple goals for yourself: to fly, to eat something in your sleep. Then you can plan a trip, search for people — and complicate tasks with each dream.

Paradoxes of sleep

Science explores the patterns of sleep. But some facts remain unexplained.

The dreams of former smokers are much brighter than those of everyone who did not have this habit at all.

When Bali natives are extremely frightened by something, they instantly fall asleep.

In the First World War, P. Kern was mortally wounded in the head. He miraculously survived, but spent 40 years of his later life without sleep.

Tightrope walker from France A. Roshaten lived for six months on a wire stretched at a height of 25 meters. The bottom of the bed on which he slept was placed on a rope.

On the night of April 4, 1865, A. Lincoln had a dream in which he saw his own funeral. He recorded this dream in his diary. 10 days later, he was killed in Washington during a performance.

Remember: it is impossible to get enough sleep in reserve, but the accumulated lack of sleep will quickly break the strongest body

Ways to fall asleep quickly

The secret to falling asleep quickly is to use the bed only for sleeping:

in the evening, go to bed when you feel sleepy after waking up, do not stay in it for more than 10 minutes

, in no case do not work in bed if you can’t fall asleep, you need to spend time out of bed until you want to sleep during the day, sleep no more than 30 minutes

If you need to fall asleep urgently, this technique will help: lie on your back, close your eyes and roll your pupils up. Another way is to close your eyes for ten seconds, then open them for one — and so on several times. You can use the sleepy point between the eyebrows — it should be massaged for 20-30 seconds.

Proper sleep

Recommendations for people aged 18 to 65 years: sleep at least 7 and no more than 9 hours. Shortened sleep is a risk of heart disease. Sleep lasting 4 hours leads to impaired glucose uptake and the development of diabetes mellitus.

The best time to sleep is from 10 pm to 6 am.

The temperature in the room is 19-20 °.

The darker it is in the bedroom— the better the sleep.

An hour before bedtime – turn off all sources of information: TV, computer, phone.

Before going to bed, take a walk and take a shower.

The rise time should be calculated so that it falls on the light/ rem sleep phase.

Remember: it is impossible to get enough sleep in reserve, but the accumulated lack of sleep will quickly break the strongest body

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