The six commandments to sleep deeply

The world celebrated World Sleep Day on Friday, an annual event organized by the World Sleep Association on Friday, March 3, to remind people of the benefits of sleep and health, and to attract the attention of the world. population on its troubles.

What should we know about sleep?

"If you want to live long and healthy, you need to invest in a good sleep," said sleep expert Matthew Walker.

Matthew, a professor of neuroscience and psychology at the Universities of California and Berkeley, has reviewed data from millions of people who have participated in numerous epidemiological studies.

"Sleep is the best free and democratic health system available," he said.

The scientific community agrees that after 50 years of research, researchers are no longer looking to find out what to do but what they do not do.

World Day of Sleep: Know his first enemy

Mysterious moments before falling asleep

"Global outbreak" of long hours of work and lack of sleep

what is it Make some To sleep We? © Getty Images

Science has proven that lack of sleep affects our mind and body: all diseases that kill Alzheimer's disease, cancer, uterine cancer, diabetes, obesity, depression, anxiety and even suicide are related to lack of sleep.

All the basic physiological systems of the human body and all the networks or processes of his mind are changed during sleep and this process is interrupted when a person does not sleep enough. Hypnotic disks are associated with the risk of cancer, infection and death.

Sleeping 100 years ago © Getty Images

Sleep is very good for us, but if you look at the data, you will find that people are less likely to sleep today than they were 100 years ago.

The ideal is that a person sleeps 7 to 9 hours to ensure good physical health. Of course, we do not need to stress that adequate sleep is important for creativity and mental health.

But while the hours of sleep fall to less than 7 hours, a person may observe impairments in the functions of the mind and body: the immune system and the digestive system are affected, but how can we make sure to sleep enough?

How do you get a good sleep? © Getty Images

To sleep well, it is not enough to put your head on the pillow: an increasing number of people in the world can not sleep easily.

Researchers say that many parts of the world are "dark", but you can learn to sleep better if you change your habits.

They say that you will begin to feel the benefits immediately.

Professor Walker, who also wrote a book called "Why are we sleeping?" By following this:

1 Daily commitment on a fixed date to wake up and sleep

It is important to create a model and change habits to make sleep easier. The most important point here is to respect the fixed dates to wake up and sleep, this habit makes you want to sleep at the time you spent it. © Getty Images

2. AImmerse yourself In The darkness

It is best to close all light sources before sleeping and to remove the curtains to avoid the lights from the outside. © Getty Images

3. be calm

Calmness is an important factor for deep sleep, but with calm, body temperature drops 1 degree Celsius and house temperature should be 18 degrees at night. © Getty Images

4. Make your bed only

You do not have to eat, read or even play. © Getty Images

5. Reduce stimuli

Professor Walker says it's better to avoid stimuli Like coffee At least 12 hours before bedtime. © Getty Images

6. Alcohol does not help to sleep

Contrary to popular belief that alcohol helps to enter a state of deep sleep and does not help relaxation. © Getty Images

Enemy of sleep

In the end, experts say: "Noktoria" is the most common cause of sleep disorders at night, the need to urinate more than once at that time.

The experts pointed out that this situation was associated with poor sleep, poor productivity and poor vigilance during the day and that it could in some cases be vulnerable to a health problem such as l? high blood pressure or diabetes and cardiovascular disease.

A study by Nokia, which has designed smart devices and applications, measured sleep patterns with the help of sensors and compared them to participants' sleep patterns.

The most important information about sleep:

• A person spends about a third of his life sleeping

• Sleep disorders can be an indicator of diseases such as diabetes, high blood pressure and cardiovascular disease

• Sleep disorders increase the exposure to accidents

• Sleep disorders affect more than a third of adults

• Some studies suggest that sleep loss losses are estimated at billions of dollars a year