Sleep disturbances or lack of sleep are diseases of the times, and therefore dangerous consequences may reach early death, we present in this report, with tips for getting a good sleep and dealing with sleep disorders in the time of corona, and instructions for a healthy nap.
It is the mistake of those who think that the lack of sleep can be compensated later. The damages resulting from that are direct and continuous, no matter what a person tries to correct later. One night in which we do not get enough sleep is enough to cause nervous and psychological disorders, especially if we work the next day, according to statements made by Dr. Hans-Günter Weiss, head of the German Institute of Sleep Medicine (DGSM), made to German media, and quoted by Deutsche Welle. In a report. Read also Something you should never do before bed Including reducing sugar and helping to sleep .. 8 benefits of the chamomile herb To prevent obesity, do not eat at night before bed or in front of the television This is what happens to your brain if you don’t get enough sleep
The German expert, who wrote a book on the subject entitled “Sleep Achieves Miracles,” responds by saying that this cannot be determined in hours, but rather the determining factor is genetics, which means that each of us has to monitor his body to extract the number of hours he needs to sleep. However, there is an approximate average of seven hours of sleep for men, while women need an additional twenty minutes.
When does lack of sleep become dangerous?
This question cannot be answered decisively. Nevertheless, experts advise those who have had trouble sleeping three times a week for a month, to go to the doctor immediately.
Of course, lack of sleep is among the problems of the modern era, and it is more common in developed countries, where work pressures are more severe, compared to other societies. But the proliferation of smart phones, in turn, has affected sleep quality, on a global level, so that the smartphone has become a “destructive” factor for healthy sleep, due to “the rate of blue light for screens that negatively affects the secretion of the hormone melatonin” responsible for sleep, according to doctors.
Weak immune system
The lack of sleep for an average of two hours for two weeks is sufficient to disrupt the immune system. A common symptom is exposure to the common cold. Dr. Weiss says that according to studies conducted at his institute, “every person in two experiences a cold due to lack of sleep.”
Reducing mental abilities
Lack of sleep directly affects a person’s mental abilities and limits them. This is clearly shown by official statistics, which indicate that the number of traffic accident victims due to poor concentration is much higher than those caused by drinking alcoholic beverages when driving a car.
Lack of sleep causes hormonal disruptions, which cause weight gain. Lack of sleep also increases the desire to eat, and the reason is the increase in the secretion of the hormone “ghrelin”, which is responsible for the feeling of hunger.
Psychiatric disorders and depression are common symptoms of poor sleep, and some have phobias. Doctors classify sleep disturbances as a symptom of depression.
Lack of sleep increases the risk of early death because the body does not reach the desired level of rest. Also, the aforementioned diseases would increase the risk of early death, and if a person was infected with one of
Sleep disturbances in the time of Corona … Causes and solutions
Recently, there has been an increase in the incidence of insomnia and sleep difficulties due to the psychological tension caused by the outbreak of the emerging corona virus “Covid 19”. A German news agency report shows some simple measures that one can counteract these difficulties to enjoy a comfortable and comfortable sleep.
Dr. Hans Günter Weiss, a German sleep medicine specialist, said that the Corona pandemic has caused a high incidence of sleep disorders, due to concerns about health, material conditions and the absence of social contact; Where these factors lead to the incidence of psychological tension, which is the archenemy of restful and comfortable sleep.
For her part, Dr. Dora Trichet, a German sleep medicine specialist, indicated that working from home also contributed to the high incidence of sleep disorders, explaining that when a person stays indoors for a long time, the body does not realize the light shift between day and night in a way. Good, so you don’t feel tired at night, which in turn paves the way for insomnia.
In order to face sleep disorders and get a good sleep, especially in the time of Corona, the following is recommended:
- Stay away from the stressors and insomnia. Where the home office should not be located in the bedroom.
- A specific, consistent sleep / wake rhythm should be followed.
- It is also useful to follow some rituals before bed, such as drinking a warm cup of milk or a cup of honey tea, while coffee should not be drunk in the evening due to its negative impact on sleep quality. In general, fluids should be limited in the evening to avoid waking up to urinate at night.
- It is important that the bedroom creates an ideal sleeping environment; Where the room should be dark and quiet and with a suitable temperature for the person, generally between 15 and 18 degrees Celsius.
- Be careful not to be exposed to the blue light emitted by electronic devices such as smartphones and televisions at least two hours before going to bed. Because the blue light causes the inhibition of the hormone “melatonin”, which is necessary for sleep.
- The right bed plays an important role in enjoying a comfortable and comfortable sleep; Where the bed should be of an appropriate height so that it is neither too high nor too low, while the mattress should be solid enough so that a person does not “drown” in it during sleep, taking into account changing the mattress every 8 to 10 years at most. Appreciation.
For its part, the German magazine “Freunden” indicated that naps help one recharge during the day, as well as
reduce stress levels and stress. The German magazine pointed out some mistakes that should be avoided to enjoy a perfect nap.
The German magazine explained that it is not permissible to take a nap after two o’clock in the afternoon, because this may increase the difficulty of sleeping at night, in addition to that there must be a specific period for naps, with planning for another 30 minutes until focus is fully restored. After waking up, given that one is often sleepy and sluggish after a nap.
It may be tempting to sleep for longer than 25 minutes during a nap, but sleeping for a longer period does not help to achieve relaxation and restore activity and vitality, given that the deep sleep phase is transferred after half an hour has passed, and therefore one may feel sluggish. If the nap lasts more than 25 minutes.
okd can some people sleep during the afternoon anywhere, but most people ihtaj to the appropriate atmosphere before they can sleep, therefore alovdil choose a dark, quiet and comfortable room, you can also use masks or plugs alozn sleep , When there is noisy or bright atmosphere in the surrounding environment.
In conclusion, there are some cases in which a person should give up napping, for example when waking up late in the morning or when wanting to go to sleep early, since naps may make sleeping during the night difficult, and people who suffer from Sleep problems in general, give up naps, and if you feel unusually intense during the day that extends for a long period of time,
it is advisable to consult a specialist.