Today, sleep tips are pouring from all sides. On social networks, adhesive tapes are even advised so that the mouth does not open at night, magazines measure the ratings of pillows for sleeping, and weighted blankets sparkle on the windows. And all this – against the background of the growing number of people who complain of lack of sleep and eternal fatigue. It is not surprising that the sleeping pills have already exceeded a hundred billion dollars a year. But, as scientists warn, not all life hacks work, and sometimes, on the contrary, interfere with the sleep. The results of numerous studies on this subject are published in the form of an article in the journal Nature.

Andrew Macchill, a researcher of Oregon biorhythms, says that unsuccessful attempts to correct the situation can have negative consequences and repel people of people desire to seek help, which leads to a deterioration in the situation.

Our inner clock

The secret is that the body works on a built -in schedule. Scientists call it circadian rhythms. They control both sleep and appetite, and even how our immune system reflects the effects of microbes. But this watch needs to be “twisted” every day. The main tuner is like sunlight, plus the habit of food and sleep.

The problem is that modern life goes against biology. We are sitting in offices with dull bulbs, eating before bedtime and sharply change the modes between everyday life and weekends. It turns out a mini-“jetlag” every week. And this has a cumulative effect: first the mood spoils, then memory and attention worsen. If the failure is delayed, the risks of diabetes, stroke, dementia and even premature death grow.

Light: friend and enemy

The most powerful signal for the internal clock is light. Especially the blue spectrum, which is rich in the daytime sky. In the afternoon, he raises vigor, and in the evening and at night his excess interferes with the production of melatonin. Therefore, artificial lighting in the late hours can violate sleep.

Even a dull night night or on the phone can hit circid rhythms. The light in the midst of the night, for example, during a trip to the toilet, has a particularly strong effect – the body at this moment least of all expects a “night signal”.

The main advice from scientists: seek a bright light during the day, and in the evening create darkness. Even a cloudy day gives ten times more than the necessary luxury (light) than the brightest lamp in the apartment. Therefore, a walk during the day works better than any night mode on a smartphone.

Food also on schedule

It turns out that the digestion is subordinate to the rules. In the morning, the body is ready to digest food, and at night – for rest. The liver and digestive system at this time work differently. Therefore, late dinners violate the rhythms, They increase sugar levels and interfere with falling asleep.

Experts advise remembering folk wisdom, which is confirmed by research:

“I ate breakfast yourself, share my dinner, give dinner to the enemy.”

It is not necessary to literally give the enemy, but the point is that the last meal should be easy and no later than three hours before bedtime. Food itself is also important. Fat and sweets make sleep intermittent. Alcohol Kovaren: He helps to fall asleep, but the quality of sleep spoils. But plant foods, nuts or dairy products can help slightly in the evening.

Not only the quantity, but also the time of sleep is important

Scientists emphasize that to lie down and get up at the same time is the key to stable biorhythms. The “owls” and “larks” have its own biological clock, so living is harmful to them.

Studies show that an unstable sleep schedule predicts the disease, and even premature death is more reliable, than just his shortage. No wonder most people get up with an alarm clock – The sign that the internal clock does not correspond to the schedule of society.

Balance without fanaticism

It is clear that life does not always allow you to follow the biology textbook. Night shifts, parties or family dinners – you will not get anywhere. Scientists advise adjusting what is possible. For example, people who work in shock are faced with difficulties in sleep, nutrition and mood. But small compromises help: eating during the day, even at night, reduces the risks of problems with sugar and mood. Physical activity is also important: heavy morning training improves sleep. Life requires flexibility – sometimes you can have dinner later with friends or add an extra hour of sleep at the weekend with a lack of sleep. Sleep gadgets will not solve all problems, but they help to form habits. Trackers and light sensors give personal recommendations: if you go to bed on time on weekdays, and on weekends the mode changes, the device will offer to improve the schedule.