What to try and do if you perpetually wish to sleep

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What to try and do if you perpetually wish to sleep

We understand why the fall so mood and where the forces disappear.

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Why do you want to sleep

1. The less light, the higher the activity of the epiphysis

The epiphysis is an endocrine gland the size of a pea, which is located at the base of the brain, behind the bridge of the nose. Sometimes it is called the "third eye", and this is not far from the truth: the epiphysis responds to the level of light that enters the retina of the eye. If there is a lot of light - the epiphysis is inactive when darkness comes - the hormone melatonin begins to be produced.

Melatonin helps us sleep: a few hours before sleep, its amount in the blood increases, and this relaxes the muscles, reduces the excitation of the nervous system, and begins to tend to sleep. Melatonin is produced in the dark, the peak of its concentration is 4-6 hours in the morning. Morning light inhibits melatonin production and helps wake up.

Since the fall day becomes shorter, melatonin begins to be produced earlier. It is also dark in the morning - its concentration does not decrease, which prevents from waking up. I always want to sleep for this reason.

2. Circadian rhythms change

The fluctuation of melatonin level affects circadian rhythms - regularly repeated changes of sleep and wakefulness phases, as well as cyclical fluctuations of hormones. Circadian rhythms are an internal clock. Therefore, in the autumn and winter, many people need to sleep 2 hours more than in spring and summer — this is especially typical of northern latitudes.



3. Not enough natural lighting

During the day, especially many waves of blue light that stimulate the nervous system. They are perceived by the brain as a signal for wakefulness: the mood rises, the reaction rate and concentration of attention increase. And vice versa: the less daylight, the harder it is to be collected and active.

Lack of sunlight reduces serotonin levels in the brain. Its deficiency can lead to deterioration of mood and even depression. It is with fluctuations in serotonin levels associated with seasonal exacerbation of depressive diseases and mood disorders. The exact cause of this effect has not yet been studied, but the trend is quite clear.

There is even a separate disease, seasonal affective disorder (SAR)  - this is depression, which worsens in the fall and winter. ATS suffers 3-5% of people around the world. It is believed that its development is associated with an increased level of melatonin, a low level of serotonin and a discrepancy between the internal clock and the level of illumination on the street. Therefore, if in the fall you feel constant fatigue or cannot cope with a lack of motivation, you should consult a psychotherapist.



How to overcome sleepiness

1. Get natural light in every possible way.

  • Spending more time on the street in the daytime - ideally at least half an hour in the morning. You can walk to school or work.

  • Do sports on the street: run, master the Nordic walking, or just walk at a brisk pace.

  • If you are accustomed to exercising at home, lay a mat or put a simulator near the window. Regular physical exertion (for half an hour 3-5 times a week) and by themselves help to cope with fatigue and depression.

  • Put the desktop near the window.

2. Sleep well at night so you don't want to sleep during the day

  • Try to adjust the regime and sleep for 7–9 hours. The Instagram tape, of course, will not look at itself, but the forces themselves will not recover.

  • 2-3 hours before sleep, set aside all gadgets: computer or phone screens emit waves of blue spectrum light, and this adversely affects sleep.

  • An excess of artificial light before bedtime prevents sleep and reduces the production of melatonin, so it is better to spend evenings with dim lights by turning off especially bright lamps and lamps with blue spectrum (even dim).

  • Leave in the bedroom only night lights or lamps with a warmer light - such as red glass - they do not so much excite the nervous system.

  • If you work at night or have to read from gadgets to the last, you can buy special glasses that block the waves of the blue spectrum. Wear them before bedtime. True, the pleasure is not cheap.

  • You can buy a special alarm clock with an imitation of the dawn: it will turn on the soft light half an hour before the bell and help you wake up.

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