How to restore sleep
High-quality and proper rest allows you to restore the body after a hard day, improve the condition of the nervous system, prevent diseases, and strengthen the immune system.
Why a good rest for an adult
Rest is vital for the human body because it helps the body to function normally:
- Thanks to him, the healing of wounds and injuries is accelerated;
- The chemical and energy potential is restored in the brain;
- Increased efficiency and ability to learn;
- Reduced risk of chronic diseases;
- Depression and other neurological and psychological problems are prevented.
Please note: Lack of sleep disrupts the system of interaction between hunger and satiety hormones, resulting in weight gain and even the formation of such a health-threatening condition as obesity.
Why sleep is disturbed
There are many reasons for this:
- Emotional overexcitement
- Recycling
- Work at night
- stress
- Chronic and acute diseases
- Hormonal changes
- Gadget abuse
How to restore the mode in an adult
An integrated approach is critical in this matter:
| Way | Description |
| Mode | It is recommended to go to bed and wake up at the same time every day. Sleeping off on weekends and holidays is not a working scheme. By setting up the body in the right way, you can achieve excellent results. Remember that deviate from the usual time no more than two hours. |
| Smooth transition | You need to switch to a new schedule gradually – if you go to bed immediately a few hours earlier, then you will not be able to fall asleep quickly and this can bring down your mood. It is recommended to be patient and “shift” the time gradually – by 10-20 minutes every 2-3 days. |
| Avoiding daytime naps | Do not go to bed during the day, even if you really want to. Due to the daytime rest, it will be extremely difficult to fall asleep in the evening. |
| Avoiding drinks containing caffeine | Cola, tea, coffee excite the nervous system and do not allow you to quickly fall asleep and get enough sleep. It also makes sense to abandon dietary supplements and drugs that stimulate the nervous system. Replace them with clean water, chamomile tea, and mint infusions. |
| Rejection of bad habits | To begin with, reduce the number of cigarettes consumed per day, and then try to give up an unpleasant habit. Most importantly, don’t smoke before bed. This disrupts both the process of falling asleep and the subsequent quality of rest. |
| Walks in the open air | I saturate the blood with oxygen, improve mood and help to fully relax if you walk through the park before going to bed. |
| Comfortable sleep conditions | To create a comfortable sleeping environment, it is recommended to purchase blackout curtains to create complete darkness. You can also purchase a special mask, it closes the eyes. |
How to establish a routine in a baby
Bathing, massage, and laying down – are three consecutive actions that should become an evening ritual.
Water relaxes the baby, normalizes muscle tone, and calms the nervous system. Especially if you add lavender extract for children to the bath.
As proven by numerous studies in pediatrics, light massage movements after bathing improve the quality and duration of sleep. Made with hypoallergenic oil, they moisturize the skin and prevent irritation and flaking.
And, finally, the laying itself. It is most comfortable for children in the first months of life to fall asleep in their mother’s arms to the beating of her heart, to the rhythm, they are accustomed to during nine months of intrauterine life. Some parents practice children’s rest under “white noise,” which can now be installed on any smartphone. But it is better to equalize the quality of rest in silence so that the nervous system can completely relax.
How to establish a night’s rest in older children
The simplest and most important tip is to put your gadgets away 2 hours before bedtime. The blue light of a phone or tablet is very harmful to vision and excites the nervous system. Rebuilding the regime is not so difficult; the main thing is consistent daily actions.
And then, you need to create only three conditions for the letter T.
| Darkness | Only in complete darkness is the hormone melatonin produced, which is necessary for strong immunity, the fight against free radicals that destroy cells, and the reduction of inflammatory processes. In addition, even subdued light at night, according to doctors, can cause depression. |
| Silence | Sleeping to the sound of TV or music is not recommended, they do not contribute to the deep phase of sleep, during which there is deep relaxation and proper rest. |
| Fresh air is so important for health | Provides oxygen to every cell of the body and improves brain function |
Joint bed – benefit or harm
Young children often wake up during the night – hungry, need to change their diapers, and sometimes they have a stomach ache or just anxiety. Mom has to wake up again and again. In this mode, it is challenging to rest and sleep, so many mothers practice a joint bed – the mother sleeps on a large bed, and the child is nearby or on an extra bed in her separate bed.
In this position, the child feels the warmth and smell of the mother, so his sleep becomes more profound and calmer and ceases to be intermittent. When waking up to feed the baby, a woman does not have to get up and then rock the baby for a long time before being transferred to the crib. This helps you sleep better and rest more and get back to normal. Therefore, a joint bed often becomes an ideal solution for a mother and her baby.
Note! If a joint bed for parents is inconvenient, or if the child sleeps peacefully in his crib and wakes up only a couple of times a night, you should not accustom him to the parent’s bed. But it will be more convenient for everyone to spend the night in the same room when the baby is under adult supervision.
How to get your baby to sleep on their own
But the habit of constantly being in the parent’s bed can turn against the family’s interests regarding a child older than a year.
Then, moms and dads start to think about how they can teach their kids to sleep without them. This age is considered suitable for separate beginning sleep and the transition to your room. If this is not done, a delay in the transfer may adversely affect the baby’s sleep, and the situation will be more challenging to change.
What is the danger of co-sleeping for a growing child?
A growing child who is transferred to another room perceives this painfully, begins to be inconsistent and nervous, and becomes irritable.
Often, this can lead to mental health issues and an overly robust and painful attachment to the mother.
What are the dangers of co-sleeping for parents?
Suppose a growing child is always in the parent’s bed. In that case, a full-fledged sexual life will have to be forgotten, which often negatively affects well-being and family relationships and can cause insomnia or sexual dysfunction.
How to teach your baby to sleep alone
Start with daytime sleep – the child should rest separately, in his crib or stroller – this will help him slowly get used to “his territory.”
Put a particular toy in the baby’s crib – a comforter, holding it first at your breast during feeding. Comforter absorbs the mother’s smell and distributes it in the baby’s crib; this allows you to give your child a normal sleep.
Get ready that in the middle of the night or closer to the morning, the child will resort to the parent’s bed – this is a sweet and warm family tradition, which is normal.
How to teach a child to sleep in a separate room
For the process of “resettlement” to occur comfortably for the whole family, it is recommended to use the step-by-step instructions.
| Step | Action | Explanation |
| The first | Do not leave the room as soon as the child has fallen asleep. | Sleep is still superficial and the baby may wake up and cry. Sit next to each other for a while, read a book, give yourself a light facial massage. You will spend 15-20 minutes more, but the result will be much better – this way you will help the child correct the situation gently and without stress and form a healthy sleep. |
| Second | The baby is crying and does not want to calm down. | Place your child’s bed next to your bed. Once every 4-5 days, move her a meter away from her parent’s bed. Thus, gradually it will be possible to transfer it to the edge of the bedroom, and then to another room – to your nursery. |
| Third | Let me come to you in bed in the middle of the night. | If there is no strict prohibition, it is much easier to experience “separation” from the parental bed. Let him run in the morning or sometimes at night. If the baby comes running during the night all the time, be persistent – take him to the crib. Do not swear or blame, be affectionate – lie down next to, stroke the child, sing a song or tell a story. |
FAQ
How to restore a child’s sleep pattern?
For the recovery to be complete, it is necessary to create optimal conditions and change what hinders this. Firstly, it is darkness – only in total darkness is the hormone melatonin produced, essential for strong immunity, fighting free radicals that destroy cells, and reducing inflammation. In addition, even subdued light at night, according to doctors, can cause depression.
Secondly, silence – sleeping to the sound of TV or music is not recommended. They do not contribute to the deep phase of sleep, during which deep relaxation and proper rest occur. And finally, fresh air, vital for health, provides oxygen to every cell of the body and improves brain function.
What is an interrupted sleep pattern?
This is a situation in which a person does not fall asleep at a regular time (at 22-23 hours,” and leaving the “bed” is postponed to the middle of the night—waking up also shifts from morning to lunchtime. This is one of the variants of violations; there are others. In any case, it is essential not to let the problem take its course but to turn to a specialist for help promptly.
How to create an optimal sleep schedule?
It is recommended to go to bed and wake up simultaneously every day. Sleeping off on weekends and holidays is not a working scheme. You can achieve excellent results by setting up the body correctly. Remember that deviate from the usual time no more than two hours.
How do fall asleep in the sleep mode is knocked down?
Take a warm shower, give yourself a light massage, ventilate the room and meditate.
How to get back to sleep at night?
You need to switch to a new schedule gradually – if you go to bed immediately a few hours earlier, you will not be able to fall asleep quickly, which can bring down your mood. It is recommended to be patient and “shift” the time gradually – by 10-20 minutes every 2-3 days.
Expert comment:
Sleep issues are a common problem in the modern world. It’s all to blame for the fast pace of life, the wrong mode, chronic stress, overwork, and the abuse of gadgets. Unfortunately, resolving this on our own is not always possible, so it is vital to seek help from specialists promptly.
