Мангубасова Зарема Асланбекқызы

Ақтөбе облысы, Ақтөбе қаласы

«№51 гимназия» КММ

Ағылшын тілі пәні мұғалімі, педагог

Rules for good sleep

Sleep correctly! Lack of sleep is stress factor that ages a person. Need for sleep varies depending on throughout life, differs between men and women. She varies depending on

intensity of work during the day, and besides this there is also individual characteristics.

When we first appeared on light, the need for sleep reached 20 hours a day, then

gradually decreased and remains at adult level 7-9 hours a day. Sleep physiologically represents a decrease contacts with the outside world, neuropsychic and motor activity and activation of internal processes, necessary for brain restoration. If we don't give

the utmost importance of this activity of our brain, we lose clarity of thinking, we get fat, grow old and lose our ability to work.

Sleep Rules

• There is no place for a TV in the bedroom.

• At home, especially in the bedroom, change the light bulbs to those that do not emit cold blue light.

• Finish work or communication on the Internet an hour before 11 p.m.

• The room should be dark and cool, the temperature should not be higher than 22 degrees.

• The mattress should not be soft, but not too hard, so that the spine can take a position with physiological curves.

• Everyone is looking for a comfortable sleeping position. Those who do not want extra wrinkles do not sleep with their face in the pillow, but try to turn their face up.

Hormonal processes with lack of sleep

1.Growth hormone, somatotropin, is produced only when we sleep, and in a special stage

sleep, helping us recover and keeping us in good shape. Perhaps this is why somatotropin

considered to be the hormones of youth. Lack of sleep ages a person very quickly, because it deprives his very “window” when they are developed and exert their restorative effect.

2.Melatonin, also sometimes called the hormone of youth, produced only in the dark

or with your eyes tightly closed, and its maximum concentration occurs around midnight.

Its deficiency leads to that emotional stress remains at a high level, the level of stress hormones increases, pressure and body temperature are not can reach the values ​​necessary for proper sleep.

3.Inadequate sleep provokes a decrease in the level of the hormone leptin by about 15%. This the hormone informs us about the onset of satiety and acts together with dopamine. At the same time, the level the hormone that tells us about hunger, ghrelin, increases by

the same 15%. It is ghrelin that prompts us to pave the way to refrigerator.

4.Drop in hormone levels thyroid gland leads to a slowdown in metabolism. When its work weakens, the weight and cholesterol rises, a person feels chronic fatigue and

depression. External manifestations do not add to a good mood: the skin loses its elasticity and shine, becomes dry, but prone to swelling, and the hair becomes dull and thinning.

5.Sleep deprivation suppresses cell sensitivity to insulin. This is one of the most tragic features of lack of sleep, as insulin resistance is the entrance gate for obesity, and with it for the 3 most major health problems: oncology, type 2 diabetes and cardiovascular diseases.

6.Lack of sleep body perceives it as a stress factor, as a threat to its existence. Therefore it reacts an increase in the level of the hormone cortisol, which leads to fat deposition.

7.In addition to skin aging, growth hormone deficiency also critically influences the composition tissues - the ratio is redistributed in favor adipose tissue.