Some people need to sleep a lot while others may settle for a few hours a day.
Scientists have investigated the effect of different sleep lengths in a study with participants aged 21 to 38, compared to those who had not been sleeping for more than three nights. They measured their ability to function in terms of thinking and the ability to concentrate and cope with work. It was found that participants who slept for four hours a night had a decrease in their function, corresponding to those who had not gotten sleep for 88 hours. The decline in functional capacity was so high that the participants would be at risk if they were driving a car or flying an airplane and that they would have difficulty coping with multiple tasks at the same time. This means that people who often get too little sleep, such as doctors on duty, surgeons and soldiers, may have a significantly reduced ability to function properly.
The ideal sleep length seems to about seven hours for adults, but there are significant individual differences, so one must find a sleep length that provides the best possible rest and freshness, not only in the morning but also through the day. Older people generally need less sleep, but increased need for a nap.
With age, the need for sleep is further reduced, so if the elderly go to bed early, they often wake up at 3-4 in the night.
Darkness is important, because even the smallest form of light, for example, a streetlight, can affect sleep and the increased formation of the signal melatonin in the brain's corpus pineale, which controls our hormone system, nervous system, and immune system, ensures that the body becomes rebuilt and repaired throughout the night and counteracts aging.
It is best to get up at the same time every day. This also helps to reset the "inner clock".
Melatonin is one of our most important antioxidants that counteracts the harmful free oxygen radicals attack the mitochondria, counteract the preservation of our fatty acids in the cell walls, nerves, brain, and retina. It also counteracts cholesterol prevention and thus atherosclerosis.
With age, we produce less and less melatonin, especially if we do not get into bright daylight for at least one hour a day and sleep in total darkness. It is obvious that many older people sleep shorter and worse. They should, therefore, go to bed later.
Serotonin, which among other things promotes the formation of melatonin, is found in foods such as pineapple, avocado, bananas, mold cheese, kiwifruit, plums, tomatoes, and walnuts. Noni juice also contains serotonin and its precursors. This can be utilized by choosing these things to eat in the evening.
Some people experience that supplements of a vitamin B complex as well as extra vitamin B1 (thiamine) can help.
Aromatherapy can be beneficial for sleep disturbances. For example, lemon balm oil and lavender oil are very soothing and can be used in a vaporizer, for example, a small bowl with a tealight underneath.
There should preferably be silence where you sleep. If there are many sounds from the outside, they can be suppressed by using good music. The source of music must not stand close to the bed, but at least a few meters away, as there is an electromagnetic field around a radio or a clock radio that may interfere with the good sleep.
It can be a very beneficial occurrence to take a hot bath before going to bed. Most of the time it makes one incredibly sleepy. There are many who fall asleep in a bath and wake up when the water becomes cold.
When it comes to falling asleep, it is recommended that you breathe deeply and slowly while counting your breath. If you concentrate on it, you are guaranteed to fall asleep before you reach twenty.
