Genetically, there are a certain number of lucky people who can get enough sleep and still function absolutely perfectly.. But let's face it - it's not you.

Getting great (or at least good) sleep requires a proactive approach, and naturally, we're not the best at this strategic approach to sleep..

When you wake up tired, it's not just about feeling unwell; it affects your health, mood and cognitive function. We can safely say that when we don't get enough sleep, we don't reach peak productivity.. As much as you love coffee or any other sources of caffeine, the way out of the situation lies in the ability to change your behavior pattern..

The good news is that it's entirely up to you.. I will present you with a few strategies that you can use to win this rash quest..

Signs that you are not getting enough sleep.

The alarm goes off and you hit the sleep button hoping to get some more sleep. It works until you wake up again from a constantly ringing alarm clock.. In general, it makes no sense to hope that it will break and you will have an excuse to sleep longer..

After the third round of the alarm going off, you reluctantly get up and wander blindly into the kitchen to brew that much-needed cup of coffee.. All this time you've been scolding yourself, claiming that this is really the last time you stay up this late..

When the caffeine injection does its job, you're smooth sailing into the morning, but before you know it, it's already lunchtime and you and your co-workers are eating carbohydrate-rich meals.. With a full belly, you try to focus and, like clockwork, your eyes close and your head drops in an obviously lost battle with the gods of sleep.

Somehow you weather this storm, wondering why companies don't allow the siesta you've heard so many good things about from your friends in Spain..

It's time to go home and, after a battle with traffic jams that appear with enviable constancy, you return home. You are exhausted both mentally and physically. In addition, to play with children and talk with your soulmate, you still have enough energy just for dinner.. But of course, on the way home, you, as luck would have it, forgot to pick up your clothes from the dry cleaners..

It looks like you?

If you pay attention to the hypothetical and rather common situation described above, you will notice a certain number of areas that are affected by sleep: career, personal life, physical and mental state Dark circles under the eyes, wrinkles, blurred consciousness, lack of concentration and forgetfulness are.

How Lack of Sleep Affects Your Brain In today's fast-paced and overly active society, trying to stay current and focused is a full-time job.. We are masters of multitasking and that's not always a good thing..

When you're tired, cognitive function decreases as a result of neurons (the main building blocks of brain cells) having a hard time communicating.. This leads to temporary mental lapses that affect both your memory and your visual perception..

In other words, you become more forgetful.. You are more easily distracted and lose focus. You can't think straight, which is better known as brain fog.

How long does it take for all this to happen? Just one night with no sleep.

How lack of sleep affects your health.

While you're fighting your brain, you're also putting your health at great risk if you can't get enough sleep..

Here are some of the effects you may experience:.

•Heart disease – 48% increased chance of heart disease, including an increased risk of heart attack.

•High Blood Pressure – Your blood pressure can skyrocket due to stress and lack of sleep.

• Stroke - Because your brain is constantly tired and cannot repair itself enough overnight, the chance of a stroke increases.

•Diabetes - The risk of developing type 2 diabetes increases three times.

• Decreased libido - your partner probably won't be happy about it, and neither will you. When you are sleepy, your libido drops and there is a reason for this: you simply do not have the energy for simple tasks, not to mention love games..

•Increased likelihood of depression - your energy levels drop and in turn your worldview can be affected. In fact, sleeping too much or too little is usually the first sign of mental health problems..

• Weight gain – Weight gain is another side effect of sleep deprivation.. Your glucose metabolism suffers as well as the hormones that regulate your overall metabolism, which is reflected in lower leptin levels and increased ghrelin levels.. Leptin reduces appetite and is released when you are full, while ghrelin is released from the stomach as a response to malnutrition and causes hunger..

• Reduced immunity - Immunity takes a hit when you are constantly not getting enough sleep. In fact, you're three times more likely to catch a cold, according to John Hopkins Medicine..

And the list goes on.

How to sleep (important tips).

With all the things that can potentially go wrong due to lack of sleep, it's no wonder we barely function when we're tired.. Fortunately, we can actively combat our fatigue with time-tested methods, tips, and advice:.

Set a (short) evening program of activities.

Our brain loves habits and programs of action.. In fact, our brain loves them so much that it's both good and bad.. The brain does not know the difference between what is considered productive and what is a waste of time, so you yourself must determine the difference between good and bad..

One great habit is to create something like an evening routine that effectively gets your brain into sleep mode because it starts a chemical reaction that means you're about to go to bed soon..

Do not worry; there is nothing in this that requires a careful, lengthy process. Ideally it should be something short.

What then should be included in this program of action

There are plenty of options before you, any of the following:.

• a few minutes to meditate.

• sit and think about how the day went.

•think of something you are grateful for, write it down in your diary.

• read 15-30 minutes.

•take up a relaxing hobby.

• countless other options.

By establishing an action program and following it consistently, you will successfully associate this action program with sleep..

If you notice, none of the above habits involve technology.. There are many studies that confirm that the blue light that our screens emit can interrupt the sleep cycle..

If you find yourself at the computer in the evenings, do yourself a favor and install a program called Flux. As night falls, the program gradually removes the blue light more and more until it almost disappears from your screen, helping you avoid sleep problems..

Don't go to bed hungry (and still eat carbs).

Most sources will agree that eating late at night leads to disaster - your body will deplete resources trying to digest heavy food and it will be difficult to sleep.. That heavy feeling in your stomach when you turn out the lights isn't very conducive to many people..

As a result, you read about what not to eat a few hours before bed - a smart choice, especially if there are carbohydrates in the meal..

But studies have shown that eating carbs at night (especially starchy carbs) can actually help you fall asleep faster.. Tryptophan and serotonin, two brain chemicals involved in sleep, are naturally activated after carbohydrates. Have you ever wanted to take a nap after a big, starchy meal Now you understand what the point is.

Of course, this does not mean that you need to eat pizza two hours before bedtime.. But completely giving up carbohydrates after 3 p.m. is also not an option.. Don't be afraid of them and make sure you don't go to bed hungry. act wisely.

Leave the bed just for sleep and sex.

Your bed should be used for sleeping and, in addition, for love games.. For everything else there is no place.

Trying to study or read in bed is a disaster for your sleep cycle.. When your head hits the pillow, your brain needs to know it's time for sleep, not for social media, reading, or even studying..

Remember how earlier I suggested introducing a relaxing program of activities or habits that would cause the brain to begin the process of releasing sleep-inducing hormones and chemicals as it is expected to shut down for rest.?

One of these habits is to make the brain believe that sleep is close as soon as you go to bed.. If you start to associate your bed with activities like reading or studying, your brain may not be able to make the right associations.. It's just science.

Listen to a podcast or audiobook.

Not too fond of reading books? Absorb them through your ears, before going to bed this is the most. This is a chance to relax and maybe even close your eyes while you listen to your chosen audiobook..

If you don't want to pay for an audio version of a book, there are thousands of free podcasts.. From storytelling to personal development, you've never had a wider selection of tools at your disposal..

Stick to a Consistent Schedule.

Whatever you do, stick to the sequence. If you start some good habit, do it for a week, and then stop, there will not be much benefit.. If you don't understand why something isn't working, focus on your performance..

These things take time - you can't expect a 180 degree turn in a few weeks.. This is especially true when you've already made your brain associate sleep with the bad habit you're trying to break..

Neuroplasticity, the ability of the brain to build connections based on repetition, really exists.. Like everything in this world, it can be good or bad - once you start making good habits, neuroplasticity is a wonderful thing.. If you started making bad habits, then that's a bad thing..

But luckily for you, with a little patience and effort, you can absolutely break bad bonds and form good ones..

Don't wait to start.

If you could make changes for better sleep today, what would you do If you're constantly sleep deprived, it's time to incorporate good habits into your lifestyle that will take you to peak performance..

Developing an action plan, listening to audiobooks or podcasts, a consistent schedule, a nap-only bed, and being full are just a few of the options at your disposal..

It's time to get the sleep you deserve.

Author — Adam Bergen cluber. com. ua.

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