Download "SLEEP. How to improve the quality of sleep."

If you want to be surrounded by smart, disciplined, driven, and caring people, then join our Community ⬇ Simple Community: https://prosto.social/ ILLUSTRATION FOR THE ISSUE: https://vk.com/prostiemisli?w=wall-139057858_319 Friends, in this video we'll talk about the importance of sleep and the basic techniques for improving its quality. Enjoy! f.lux: https://justgetflux.com Android Twillight: https://play.google.com/store/apps/details?id=com.urbandroid.lux&hl=ru Blue Light Blocking Glasses: https://www.amazon.com/Blue-Light-Blocking-Glasses-Registered/dp/B010B5GUH0 RESEARCH: Sleep and the Glymphatic System: https://www.urmc.rochester.edu/news/story/3956/to-sleep-perchance-to-clean.aspx https://www.nih.gov/news-events/news-releases/brain-may-flush-out-toxins-during-sleep Memory and Sleep: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768102/ Lipolysis and Sleep: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277001/ Eating Before Bed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3937213 Sleeping Naked: http://www.medicaldaily.com/underneath-your-clothes-5-amazing-reasons-sleeping-naked-good-your-health-292278 ---- Useful Links: https://vk.com/prostiemisli - VK Public, subscribe! https://vk.com/selfexplorer - I'm on VK, add me, write to me http://donationalerts.ru/r/prostiemisli - Support the Project ---- #Psychology #Self-Development #SimpleThoughts During sleep, our body performs essential functions. During the day, our brain accumulates metabolic waste as a result of neural activity. This is normal. However, excessive accumulation of this waste is associated with a large number of neurological diseases. It's worth noting that if you wake up with a clear head, this indicates that the glymphatic system is functioning properly and that your brain is free of toxic materials. However, if you wake up reluctantly and your head is a mess, then there's a high risk of persistent toxic poisoning of the brain. In fact, this is most likely the case. A good night's sleep, in addition to clearing the brain, also strengthens our memory. Research shows that consistent, healthy sleep improves long-term memory. In turn, unstable or restless sleep often leads to memory impairment. A person will have difficulty remembering both complex semantic structures and simple facts. First, it's important to maintain a routine. And this isn't just a formality. Our bodies thrive on order. It always tries to produce the necessary hormones in anticipation of sleep. But if your schedule varies from day to day, your body simply doesn't know when to prepare for sleep. Its hormonal balance becomes disrupted. We're primarily talking about a hormone called melatonin. This hormone prepares the body for sleep and triggers the production of several other hormones essential for sleep. Melatonin is a hormone that is normally produced at dusk. Yes, its secretion occurs in response to what we see. In other words, if it's bright outside, melatonin isn't produced. Now think about what modern people do before bed. That's right, we use computers and cell phones. The problem is that scientists have discovered that the blue light from screens interferes with melatonin production. When our eyes see bright light, the body thinks it's still daytime and it's not time to produce melatonin. Therefore, I don't recommend using gadgets an hour before bed; instead, read a book. This will give your body a chance to prepare for sleep. But if you can't seem to break this habit, the F.lux app will help. Secondly, you should eat no later than three hours before bed. This is because the body devotes all its energy to digestion. If you've just eaten and are about to go to bed, your sleep will likely be shallow, and your body won't rest and recover. Fourthly, I personally advise never doing anything on your bed. It should only be used for sleep. Why? It's a psychological effect. Your body and mind become accustomed to sleeping in a specific place. If your bed is associated exclusively with sleep, as soon as you physically place yourself in it, your body immediately switches to sleep mode. This will allow you to fall asleep faster and get better rest. Fifth, add the following foods to your diet: bananas, cherries, almonds, pine nuts, and chamomile tea. Also, try to eliminate chocolate, caffeinated foods, ketchup, alcohol, and, if possible, canned foods from your diet. Finally, try not to exercise later than five hours before bedtime. Exercise raises your average body temperature, causes a huge hormone boost, and speeds up your metabolism. This is especially not recommended for those who have trouble sleeping or who experience fogginess and general weakness in the morning.