
هناك عوامل مختلفة تؤثر على مقدار النوم الذي نحتاجه في مرحلة معينة من حياتنا. أحد هذه العوامل هو العمر. مع مقدار الوقت الذي نقضيه في النوم يتضاءل مع تقدمنا في السن. نميل إلى النوم لمدة تصل إلى 16 ساعة في اليوم عندما نكون في مرحلة الرضيع. هذا يقلل إلى حوالي 9 ساعات في اليوم عندما نكون مراهقين وينخفض إلى 7-8 ساعات عندما نصبح بالغين. تعكس هذه الأرقام متوسط الوقت ، على الرغم من أن مقدار النوم الذي يحتاجه كل شخص يختلف على أساس كل حالة على حدة. يتغير النمط أيضا خلال الأشهر القليلة الأولى من الحمل بالنسبة للنساء حيث تتكيف أجسامهن مع التغيرات الهرمونية. قد ينتهي بهم الأمر بالنوم لساعات أكثر مما يفعلون عادة.

في الحالات التي يفشل فيها الناس في النوم جيدا ، قد ينتهي بهم الأمر بالنوم أكثر في اليوم التالي لتعويض النوم المفقود. هذه هي طريقة الجسم لإعادة الأمور إلى طبيعتها. سيظهر الجسم دائما آثارا جانبية عندما نحرم من النوم. يأتي في شكل ضعف الحكم ، والخرقاء ، ووقت رد الفعل البطيء ، وتقلب المزاج والهلوسة.
مع تقدم الناس في السن ، يميل مقدار وقت النوم إلى الانخفاض. يبدأون في النوم بخفة على الرغم من أن الجسم لا يزال بحاجة إلى نفس القدر من النوم كما كان الحال خلال المراحل المبكرة من مرحلة البلوغ. حوالي نصف الأشخاص الذين تزيد أعمارهم عن 65 عاما يميلون إلى مشاكل في النوم. لديهم مشاكل مثل الأرق في حين أن البعض الآخر لديهم مراحل نوم عميق أقصر. قد لا يتمكن بعض الأشخاص من تجربة مرحلة النوم العميق. قد يكون هذا نتيجة للشيخوخة وفي بعض الحالات ، قد يكون أحد الآثار الجانبية المحتملة للدواء الذي يتناولونه.
وفقا للخبراء ، هناك العديد من الأنماط السلوكية التي تعمل كعلامات لمساعدتنا في تحديد متى يحرم الناس من النوم. أحد هذه الأعراض هو عندما تبدأ في الشعور بالنعاس أثناء الأنشطة النهارية. هناك أيضا أشخاص ينامون فور الاستلقاء وهذه علامة منبهة على مدى حرمانهم من النوم. بالإضافة إلى ذلك ، هناك حالات يكون فيها الناس دون علمهم فترات نوم قصيرة عندما يكون من المفترض أن يكونوا مستيقظين ، ويمكن اعتبار ذلك أيضا علامة على الحرمان من النوم. حقيقة أن الناس معتادون على العمل لساعات أطول هي المسؤولة عن العديد من حالات الحرمان من النوم.
أجريت دراسات على مجموعة من الأشخاص المحرومين من النوم وأثبتت مدى خطورة الحرمان من النوم. استخدمت الاختبارات أجهزة محاكاة القيادة وراقبت التنسيق بين العينين واليدين لدى الأشخاص المحرومين من النوم. تم العثور على الأشخاص المحرومين من النوم لأداء أسوأ من الأشخاص الذين كانوا في حالة سكر. وقد ثبت أيضا أن الأشخاص المحرومين من النوم من المرجح أن يصبحوا أكثر ضعفا بسبب الكحول من الأشخاص الذين يستريحون جيدا. وتعزى أكثر من ألف حالة وفاة إلى الحرمان من النوم كل عام. استخدام المنشطات مثل المشروبات التي تحتوي على الكافيين لا يساعد حقا على إبقائك مستيقظا. إذا وجدت نفسك تتثاءب أو تعاني من هفوات في الذاكرة ، فمن المحتمل أنك غير لائق للقيادة. تحتاج إلى الحصول على قسط كاف من الراحة قبل المتابعة.
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9 نصائح للحصول على نوم بارد ليلا
Are you tired of the relentless heat and stickiness on your skin due to humidity? If all you want to do at night is tumble into a cool comfortable bed, then you've come to the right place. 1. Keep shades partially closed during the daytime When you're out at work, keep your bedroom curtains or blinds partially closed during the daytime. This will avoid the build-up of heat. Because of the high humidity in most South East Asian countries, you should not fully close the blinds as the constant dark may encourage mildew or mould growth. Instead, keep the curtains or blinds partially closed during the day - enough to block out most of the sun while still allowing sufficient light to discourage mould growth. This way, your room will be cooler by the time evening arrives. 2. Use a fan, air conditioning or air cooler If you can afford to invest in an air conditioning unit, this is an ideal solution. If you will only be cooling your bedroom, the cost may not be as high as you think. However, it is very important to take care of the unit because standing water is produced by condensation in an air conditioner as a by-product of the cooling process. This can run the risk off attracting disease-carrying mosquitos, so regular removal of stagnant water and disinfection of units is necessary. Hence, the upkeep and maintenance of air conditioning units should be taken into account when deciding whether they need to be installed. If air conditioning is not really an option for you, then use a fan to circulate the air. An air-cooler machine that uses an ice bucket can help a lot in decreasing the temperature. 3. Cool off before going to bed Don't go to bed warm. Instead, cool off by having a shower first. Or use a spray mist device (similar to what you might use to water plants) with cold water and spray it on your body. Another alternative is an ice pack wrapped in a towel and placed it over your whole body, from top to bottom, just before you lie down to sleep. 4. Use light bedding Be practical when selecting your sheets. Light cotton sheets are ideal for a cool night's sleep. Don't be tempted by thick luxurious looking sheets which may make you feel too warm. 5. Uncover your feet If you use a sheet on top of you, uncover your feet. Your feet have a surprisingly large surface area, so keeping your feet cool can help your whole body and skin feel cool. Additionally, consider washing your feet in cold water just before bed - this can help get your feet off to a cool start at bedtime. 6. Rethink your nightwear Sleep in loose, comfortable nightwear made from natural fibres. For example, an undershirt and shorts make good sleepwear that can help make you feel cooler. Cotton, linen or silk is ideal as these are natural fabrics. Avoid rayon or polyester as these synthetic fibres will only make you feel even warmer. One important exception to this rule is specialty synthetics which are designed specifically to wick away perspiration, such as CoolMax® which is a type of specialty synthetics designed to make you feel cooler. While it is common to find such moisture-wicking materials for sportswear, it is rare to find standard nightwear made of these materials. Hence, you may consider wearing a pair of shorts and an exercise singlet made of a specialty synthetic to bed. 7. Hydrate to feel cool, calm and collected Drink plenty of cold water. A tall glass of iced water can go a long way to keeping your whole body cool. Make a practice of keeping well hydrated during the daytime - especially in the early evening. This will help you get a cooler night's sleep. 8. Use a latex mattress You may be surprised to know that your mattress has a big effect on how cool or warm you'll feel while sleeping. A latex mattress can get you get a cooler night's sleep because of its excellent air circulation. Latex mattresses are manufactured with pinholes throughout to ensure proper airflow and breathability. This results in a cooler sleep for you. In contrast, memory foam mattresses are known for 'sleeping hot', where you feel warmer in bed than out of it. While this may be a good thing in cooler climates, a memory foam mattress may not be suitable for Dubai's warm climate. The other good news about latex mattresses is that they are naturally mould resistant. 9. Use a cool pillow Most people forget the role a pillow can play in maintaining a cool temperature while sleeping. There are several options. One option is a gel-filled pillow, which pulls heat away from your head. However, these are not made from natural products. Instead, a latex pillow is ideal for keeping your head cool while sleeping. Latex is a highly breathable natural product which allows plenty of airflow. As a bonus, latex pillows are also known for keeping their plush shape properly due to the natural elastic properties of latex. In contrast, an ordinary new pillow will become flat over just a few months. If you need a cool night's sleep, pay attention to your pillow! A soft, supportive latex pillow will deliver wonderful comfort in addition to coolness. Enjoy sleeping cooler and calmer When you use the tips given above, you'll sleep more comfortably amid our hot and humid climate. Remember, if you're feeling too warm at night then you'll toss and turn and simply won't get a good night's sleep. And of course, when you focus on getting a cool night's sleep, you'll start the new day feeling refreshed and in a positive frame of mind. You'll feel happier, more focused, and other people are certain to enjoy being around you. Why not give yourself the advantage of a cool night's sleep?تجنب الضوء الأزرق في الليل للحصول على نوم أفضل
Exposure to light at night-time is known to lead to health problems (see reference 1). But it's only recently discovered that the blue wavelengths of light are especially harmful in this area. Being exposed to blue light at night causes sleep problems. But the good news is that these problems can be helped with blue light filters or by decreasing your exposure to blue light. Let's find out more about how these specific sleep problems occur and how to solve them. The problem with blue light and melatonin The reason that blue light at night time is harmful toward sleep is because it suppresses the secretion of melatonin. Blue light has a stronger suppressive effect toward melatonin than any other type of light (see reference 2). Melatonin is a naturally occurring hormone in the body, and can be thought of as a 'sleep hormone': melatonin levels are high at night and low during the day. It is thought that these cycling melatonin levels help keep the body's circadian rhythms on track. Melatonin is only secreted in the dark. Any night-time light will cause a sharp decrease in melatonin secretion, and therefore result in sleep disruptions. Blue light is the worst culprit in affecting melatonin levels (see reference 2) as it causes the sharpest decline in melatonin secretion. However, be aware that any light at night will negatively impact melatonin levels - blue light simply has the strongest effect. Blue light at night causes real problems with going to sleep The link between blue light and melatonin is well documented, but does this actually translate into problems with people's sleep? The answer is yes, as we'll see here. In a recent study, volunteers sat in front of two different types of computer monitor screens where one screen was twice as blue as the other. They did this right before bedtime for two weeks. The volunteers were tested for memory and skills: measures of alertness. It was found that the blue screen kept the volunteers more awake and alert (see reference 3). Immediately before bedtime is not a good time to be extra alert! Therefore, you should avoid blue light at night time and just before bedtime. Don't banish daytime blue light - you need it! Blue light is only bad for you at night time. During the day, blue light is actually beneficial. This is because as mentioned before, blue light promotes wakefulness and alertness. Also, blue light decreases melatonin levels, so exposure to blue light during the daytime will help strongly define your circadian rhythms (see references 1 and 3). Natural sunlight contains plenty of blue light. Other sources rich in blue light include computer screens, LED screens, high definition TV screens and energy-saving fluorescent light bulbs. As you can see, our day to day lives contain plenty of devices rich in blue light, so the average person will easily be able to get sufficient blue light in the daytime when going about their normal life. However, those who are exposed to very little blue light will benefit from additional blue light during the day such as exposure to computer or tablet screens (see reference 3). Blocking blue light at night time leads to better sleep Filtering out blue light is a solution which results in improved sleep, as two studies have shown. One of these was in cataract patients, where an artificial lens which blocks blue light was implanted during cataract surgery. These patients reported significant sleep improvements two months later. These benefits included longer night time sleeping and less daytime drowsiness, and also there were fewer people who met the criteria for 'poor sleepers' afterward (see reference 4). In another study, volunteers wore goggles during the evening which blocked blue light. They found that these people tended to have much better sleep than those who did not wear goggles (see references 1 and 3). How can we block blue light at night time? We know that blue light in the evening is bad for sleep. But blue light is such an integral part of our lives today, so how can we block it at night time? Aside from the invasive and difficult-to-reverse cataract surgery, there are some easy options you can try. First of all is the blue light filtering goggles, similar to what the volunteers in the study used. These can be readily purchased and often retail for around $50 to $100. Cheaper versions are orange-tinted sunglasses, but these also block light other than just blue, making them impractical for indoor use at night time. Some other avenues for blocking blue light at night time are: Limit your exposure to artificial light for at least an hour or two before bed. Obviously, you can't entirely avoid artificial light after dark since you'll still need to have adequate lighting to see. But about two hours before bedtime, shut down the computer, turn off your TV and set aside your smartphone: these generally emit more blue light than your lamps and light bulbs. Recharge any electronic devices in a separate room from where you sleep. Some phones have bright LEDs indicating when they are charging, or screens which light up when they're done charging. If that occurs during the night it will be counterproductive to your sleep. Keep such devices in a different room overnight. Use small night lights if you must have light in your bathroom or your bedroom at night to make your way to the bathroom. If you instead switch on the main lights, your melatonin secretion will be sharply suppressed, leading to wakefulness. Use the dimmest night light possible that still allows you to find your way. Be savvy about which types of light bulbs you use. Think about which lighting you use predominantly in the evening, for example your living room lights and your reading lamp. For those particular light sources, consider changing to a more yellow (and less blue) bulb. Energy-efficient fluorescent light bulbs tend to emit quite a lot of blue light, but they are usually available in more than one brightness option. If you pick the warmest, yellowest or softest end of the range, you can be assured it will emit less blue light than the brightest, whitest or bluest end of the range. Remember, only change out those bulbs which tend to be restricted to evening usage. You still need blue light during the daytime. Conclusion To get a better night's sleep, there is a surprisingly easy solution: avoid blue light in the evenings and at night. As we also learned, it's equally important to make sure that you do get enough blue light in the daytime. And of course, if you're experiencing sleep difficulties, this might be a good time to consider a new and more comfortable mattress. Latex is one of the most relaxing and comfortable mattress materials available today, so a new latex mattress and latex pillow can go a long way to helping you sleep better. References: 1. “Unplug! Too Much Light at Night May Lead to Depression”, by Dr. Mercola, August 2012. http://articles.mercola.com/sites/articles/archive/2012/08/09/too-much-night-light-causes-depression.aspx 2. "Blue Light Has a Dark Side", Harvard Health Letters, February 2012. http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2012/May/blue-light-has-a-dark-side/ 3. "In Eyes, a Clock Calibrated by Wavelengths of Light", by Laura Beil, New York Times, July 2011. http://www.nytimes.com/2011/07/05/health/05light.html?pagewanted=all&_r=0 4. "Blocking Blue Light Helps Sleep?" by Michael Breus, Psychology Today, September 2013. http://www.psychologytoday.com/blog/sleep-newzzz/201309/blocking-blue-light-helps-sleepتسوق القصة
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