Ешь на ночь, воюй в интернете! Вредные советы о том, как наверняка не выспаться

{"article":{"error":null,"payload":{"id":44,"slug":"esh_na_noch_voyuy_v_internete_vrednye_sovety_o","title":"Ешь на ночь, воюй в интернете! Вредные советы о том, как наверняка не выспаться","description":"Большинство людей могут спать по девять часов в сутки – если бы они не вели «диванных» войн в интернете. Все привычки, которые мешают нам высыпаться, – в антисоветах сайта vseapteki.ru.\r\nВ конце статьи бонус – три лайфхака для тех, кому нужно всю ночь продержаться на ногах.","href":"/news/esh_na_noch_voyuy_v_internete_vrednye_sovety_o/","published":{"display":"4 октября 2018","rfc3339":"2018-10-04T15:05:45+00:00"},"image":{"isTouch":{"retina":"https://vseapteki.ru/cropping/thumbnails/250/40/phoneMedium_retina/","default":"https://vseapteki.ru/cropping/thumbnails/250/40/phoneMedium_default/"},"isFromTablet":{"retina":null,"default":null}},"modified":{"display":"13 января 2020, 13:32:12","rfc3339":"2020-01-13T13:32:12.353726+00:00"},"content":"\u003cp class=\"article-picture\" data-name=\"contentimage\" data-id=\"57\"\u003e\u003cimg src=\"https://vseapteki.ru/cropping/thumbnails/253/57/phoneMedium_retina/\" title=\"\"\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eСидите в интернете допоздна\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e«Серфинг в интернете – вероятно, одна из самых частых причин недосыпа. Человек ввязывается в интернет-споры, допоздна листает страницы друзей. Эти бесполезные дела крадут время сна», – говорит Павел Боков, психолог.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eИзбавиться от интернет-зависимости поможет режим дня, добавляет эксперт. Введите правило выключать компьютер за час-полтора до сна. Приглушите свет в комнате, проветрите ее, почитайте книгу. Почти наверняка вы заснете раньше и быстрее, чем если бы сидели перед компьютером или валялись со смартфоном в руках.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЕшьте на ночь побольше\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eНочные походы к холодильнику могут оказать серьезные влияние на качество и время сна, отмечает Роман Бузунов, врач-сомнолог, заслуженный врач РФ, консультант проекта Здоровье Mail.Ru.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЗасыпать на сытый желудок сложно. Вместо того, чтобы переключаться на спящий режим, организм занят перевариванием еды. Сам сон становится менее крепким, его прерывают частые пробуждения. Тело восстанавливает силы и вырабатывает нужные гормоны (тестостерон, гормон роста) в основном в фазе медленного (или глубокого) сна. Плотная еда на ночь не дает погрузиться в «медленную» фазу. Все системы организма продолжают работать, а организм балансирует на грани между сном и бодрствованием.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp class=\"quote\"\u003e\u003cp class=\"author\"\u003e\u003c/p\u003e\u003cp class=\"author_position\"\u003e\u003c/p\u003e\u003cp class=\"content\"\u003eХотите спасть крепко – организуйте последний перекус за 60-90 минут до сна. Еда не должна быть высококалорийной или жирной. Лучше всего выпить стакан молока, съесть 100 г обезжиренного творога. \u003c/p\u003e\u003c/p\u003e\n\u003ch3\u003e\u003cstrong\u003eЧитайте также: \u003ca href=\"https://vseapteki.ru/news/sladkoe_i_poleznoe_chem_zamenit_shokolad_i/\" target=\"_blank\"\u003eЧем заменить шоколад и чипсы, чтобы не страдать\u003c/a\u003e\u003c/strong\u003e\u003c/h3\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eПеред сном пейте пиво, вино или другой алкоголь\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЗаблуждение, что от вина будет крепче сон, люди с радостью передают из поколения в поколение. \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eНо вот что будет происходить на самом деле, если выпить перед сном несколько доз алкоголя. Сначала нервная система придет в возбуждение и не даст вам заснуть: вероятно, вы ляжете хотя бы на час-полтора позже обычного. Потом вы заснете, но не успеете дойти до стадии крепкого сна, как выделительная система вновь поднимет вас на ноги. Она всеми силами борется с алкоголем и выводит продукты распада – а значит, нужно будет сходить в туалет. По этой причине вы подниметесь ночью еще один-два раза, особенно если вам за 40 лет и больше. \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eРезюме: алкоголь сделает сон коротким и неспокойным. Выспаться не получится.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eБольше нервничайте на работе, живите в режиме аврала\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eПерегрузки, стрессовые ситуации и лабильность нервной системы способны разрушить нормальный ночной сон, говорит Екатерина Чернышева, врач-сомнолог, консультант проекта Здоровье Mail.Ru\u003c/span\u003e\u003c/span\u003e\u003cem\u003e\u003cspan\u003e\u003cspan\u003e. \u003c/span\u003e\u003c/span\u003e\u003c/em\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЕсли вместо сна вы часами лежите в постели, думая о работе, – возможно, имеет смысл пропить курс легких успокоительных средств: \u003ca href=\"https://vseapteki.ru/search/?query=%D0%B2%D0%B0%D0%BB%D0%B5%D1%80%D0%B8%D0%B0%D0%BD%D1%8B\" target=\"_blank\"\u003eэкстракт валерианы\u003c/a\u003e или \u003ca href=\"https://vseapteki.ru/search/?query=%D0%BD%D0%BE%D0%B2%D0%BE-%D0%BF%D0%B0%D1%81%D1%81%D0%B8%D1%82\" target=\"_blank\"\u003e«Ново-Пассит»\u003c/a\u003e. Подойдут также \u003ca href=\"https://vseapteki.ru/search/?query=%D1%88%D0%B8%D0%BF%D0%BE%D0%B2%D0%BD%D0%B8%D0%BA%D0%B0\" target=\"_blank\"\u003eфито-чаи на основе мяты и шиповника\u003c/a\u003e.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eПеред сном устройте пробежку, выпейте кофе\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЛюбые занятия спортом должны заканчиваться за 2,5-3 часа до сна. Нервной системе нужно, в среднем, около полутора-двух часов, чтобы прийти в себя после физкультуры. Поздний тренинг плюс чашка кофе перед ним – гарантия того, что вы долго не уснете. \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eВключайте на полную громкость мессенджеры на смартфоне\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e«Постоянные уведомления телефона по ночам, звонки, звуки и свет – это то, что превратит вас из нормального человека в зомби: невыспавшегося, едва соображающего где он», – говорит Павел Боков.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp class=\"quote\"\u003e\u003cp class=\"author\"\u003e\u003c/p\u003e\u003cp class=\"author_position\"\u003e\u003c/p\u003e\u003cp class=\"content\"\u003eГлавное правило здорового сна: вокруг должно быть темно и тихо. И да, это утопия, но все же – пробуждаться нужно самому, без будильника.\u003c/p\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eБольше спите днем \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eПродолжительный дневной сон может сбить «ночные» ритмы: когда придет время спать вечером, вы будете страдать бессонницей.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЛучше всего засыпать и просыпаться в одно время, советует Роман Бузунов. А еще лучше – создать вечерний «сонный ритуал»: каждый день выполняйте перед сном одни и те же действия, например, слушайте спокойную музыку или принимайте теплую ванну. Для организма это станет привычкой и сигналом ко сну. \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eА что делать, если нужно всю ночь работать и не спать\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cul\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eжуйте \u003ca href=\"https://vseapteki.ru/product/96023-energon_rezinka_zhev_energeticheskaya/\" target=\"_blank\"\u003eэнергетическую жевательную резинку\u003c/a\u003e, съешьте \u003ca href=\"https://vseapteki.ru/product/95653-dobrye_traditsii_batonchik_energeticheskiy_ekstra/\" target=\"_blank\"\u003eбатончик\u003c/a\u003e или \u003ca href=\"https://vseapteki.ru/product/107507-megadey_marmelad_energeticheskiy/\" target=\"_blank\"\u003eмармелад\u003c/a\u003e на основе витаминного комплекса и экстракта гуараны (при отсутствии противопоказаний). Последняя тонизирует не хуже кофе и поможет продержаться до утра;\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eпринимайте \u003ca href=\"https://vseapteki.ru/product/108550-kofeinbenzoat_natriya/\" target=\"_blank\"\u003eкофеин в таблетках\u003c/a\u003e – но только в рамках указанных дозировок. Кофеин улучшает работоспособность, снимает симптомы усталости – в том числе «слипающиеся» глаза;\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eкаждые полчаса делайте разминку. Не заснуть за ночной работой помогут берпи – упражнения «отжался-прыгнул». Они улучшают кровоток и разгоняют обмен веществ. Пример разминки: 15 берпи, 20 приседаний, 20 отжиманий – три круга, без перерыва;\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eпроветривайте комнату, где сидите. Свежий воздух улучшит снабжение мозга кислородом и работать будет легче.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\u003c/ul\u003e\n\u003ch3\u003e\u003cstrong\u003eЧитайте также:\u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003e\u003ca href=\"https://vseapteki.ru/news/kakie_preparaty_pomogut_dozhit_do_novoy_pensii/\" target=\"_blank\"\u003e\u003cstrong\u003eКакие препараты помогут дожить до новой пенсии\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://vseapteki.ru/news/kak_prosypatsya_legko_sovetuet_vrachsomnolog/\" target=\"_blank\"\u003e\u003cstrong\u003eКак просыпаться легко\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://vseapteki.ru/news/glazalmaz_chto_delat_chtoby_ne_ustavali_glaza/\" target=\"_blank\"\u003e\u003cstrong\u003eЧто делать, чтобы не уставали глаза\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e"},"status":{"isError":false,"isInit":false,"isPending":false,"isSuccess":true,"isServer":true}},"basket":{"error":null,"payload":{"empty":true,"hasUnavailable":false,"products":[],"recentlyAdded":[],"info":{"countPharmacy":0,"deliveryTime":"","prescription":false,"checkout":false,"price":{"subtotal":"0","total":"0"},"quantity":{"position":0,"pack":0}},"delivery":{"method_of_obtaining":"PICKUP","address":null,"latitude":null,"longitude":null,"cost":null,"service_fee":null,"time":null,"store_id":null,"store_name":null,"chain_id":null,"checkout_url":null,"is_available":false,"prices":[],"token":null,"refresh_token":null,"secret":null,"cart_id":null,"discount_code":null}},"status":{"isError":false,"isInit":false,"isPending":false,"isSuccess":true,"isServer":true}},"basketEvents":{"eventsByProducts":{},"lastAddedProducts":null,"lastRemovedProducts":null},"catalogCategoryProducts":{"error":null,"status":{"isError":false,"isInit":true,"isPending":false,"isSuccess":false,"isServer":false}},"catalogCurrentCategory":null,"catalogStructure":{"error":null,"payload":{"39":{"id":39,"title":"Лекарства","url":"/catalog/39-lekarstva/","parent":null,"order":1,"empty":false},"40":{"id":40,"title":"Прочие препараты","url":"/catalog/40-prochie_preparaty/","parent":39,"order":20,"empty":false},"44":{"id":44,"title":"Контрастные вещества","url":"/catalog/44-kontrastnye_veschestva/","parent":40,"order":3,"empty":false},"45":{"id":45,"title":"Вода для инъекций","url":"/catalog/45-drugie_raznye_nelechebnye_sredstva/","parent":40,"order":1,"empty":false},"47":{"id":47,"title":"Диагностические препараты","url":"/catalog/47-diagnosticheskie_preparaty/","parent":40,"order":2,"empty":false},"48":{"id":48,"title":"Прочие разные препараты","url":"/catalog/48-prochie_raznye_preparaty/","parent":40,"order":7,"empty":false},"50":{"id":50,"title":"Препараты для лечения заболеваний органов чувств","url":"/catalog/50-preparaty_dlya_lecheniya_zabolevaniy_organov/","parent":39,"order":17,"empty":false},"52":{"id":52,"title":"Лечение инфекций и воспаления уха","url":"/catalog/52-preparaty_dlya_lecheniya_zabolevaniy_uha/","parent":50,"order":7,"empty":false},"53":{"id":53,"title":"Лечение глазных инфекций и воспаления","url":"/catalog/53-preparaty_dlya_lecheniya_zabolevaniy_glaz/","parent":50,"order":1,"empty":false},"54":{"id":54,"title":"Дыхательная система","url":"/catalog/54-dyhatelnaya_sistema/","parent":39,"order":16,"empty":false},"55":{"id":55,"title":"Другие препараты для лечения заболеваний органов дыхания","url":"/catalog/55-drugie_preparaty_dlya_lecheniya_zabolevaniy/","parent":54,"order":7,"empty":false},"57":{"id":57,"title":"Комбинированные средства от простуды","url":"/catalog/57-preparaty_primenyaemye_pri_prostudnyh/","parent":100377,"order":3,"empty":false},"58":{"id":58,"title":"Препараты для лечения бронхиальной астмы","url":"/catalog/58-preparaty_dlya_lecheniya_bronhialnoy_astmy/","parent":54,"order":3,"empty":false},"59":{"id":59,"title":"Препараты для лечения заболеваний глотки","url":"/catalog/59-preparaty_dlya_lecheniya_zabolevaniy_glotki/","parent":54,"order":2,"empty":false},"60":{"id":60,"title":"Препараты для лечения заболеваний 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