Sleep: The importance of high -quality sleep for health

Posted on by

The article should provide a comprehensive overview of the science behind sleep, its benefits, and tips for improving sleep quality.

Sleep: the foundation of health and well -being

I. Sleep Biology: revealing the mysteries of the subconscious

The dream, it would seem, the passive phase of our life, is actually a complex and active biological process that plays a decisive role in maintaining physical and mental health. Understanding the mechanisms underlying sleep allows us to evaluate its importance and develop strategies to optimize it.

A. circus rhythms: internal hours of the body

Sleep regulation is based on circus rhythms-endogenous (internal) biological watches that regulate the 24-hour cycle of sleep-bonding. These rhythms are synchronized with external signals, primarily with sunlight, but also with other factors, such as the time of food, physical activity and social interaction.

  • Suprachiasmic core (circuit): the main regulator: The circuit, located in the brain hypothalamus, is the main peacker of circadian rhythms. It receives information about light effects through the visual nerve and transfers it to other areas of the brain that regulates sleep, hormonal secretion and other physiological processes.
  • Melatonin: hormone of darkness: Melatonin, the hormone produced by the pineal gland plays a key role in the regulation of the sleep-bonding cycle. Its production is suppressed by light and increases in the dark, signaling the body about the onset of night and contributing to drowsiness. With age, the production of melatonin decreases, which can lead to sleep disturbances.
  • Cortisol: stress hormone: The cortisol, the hormone produced by the adrenal glands plays an important role in regulating the level of energy and reaction to stress. Its level naturally increases in the morning, contributing to wakefulness, and decreases in the evening, preparing the body for sleep. Violations of circadian rhythms can lead to an imbalance of cortisol level, causing insomnia and other sleep problems.
  • Factors affecting circus rhythms: In addition to the light, other factors, such as::
    • Light pollution: Artificial light in the evening suppresses the production of melatonin, making it difficult to fall asleep and reducing the quality of sleep.
    • Work after changing: Work at night or on a shift schedule violates circus rhythms, leading to chronic fatigue, sleep problems and increased risk of developing various diseases.
    • Jetlag (change of time zones): The flight through several hourly zones leads to desinghronization of the internal watches of the body with a new time regime, causing jetlag, characterized by fatigue, insomnia and digestive impairment.

B. Stages of sleep: a journey through the depths of consciousness

The dream consists of several different stages, each of which is characterized by a certain activity of the brain, eye and muscles. These stages are repeated cyclically during the night, forming sleep cycles.

  • NE-RM Sleep (nrem): This stage is about 75-80% of the total sleep time and is divided into three stands:
    • N1 (stage 1): The transition from wakefulness to sleep. It is characterized by a slowdown in heart rhythm and breathing, muscle relaxation and the appearance of alpha waves on EEG. A person can easily wake up at this stage.
    • N2 (stage 2): The deeper stage of sleep. It is characterized by the appearance of sleep spindles and K-comprehensies on EEG. The heart rhythm and breathing continue to slow down.
    • N3 (stage 3): The deepest stage of sleep, also known as Delta-Snes or Slow Wave Dream. It is characterized by the predominance of delta waves on EEG. It is difficult to wake up at this stage. During this stage, the processes of restoration and regeneration of tissues occur, the immune system is strengthened and the growth hormone is produced.
  • REM Sleep (quick eye movement): This stage is characterized by quick eye movements under the centuries, an increase in brain activity, similar to activity in a state of wakefulness, and temporal muscle paralysis. REM-SN plays an important role in the consolidation of memory, processing emotions and training. Dreams most often occur during REM-SNA.

C. Neurotransmitters and sleep: Dream Chemistry

Various neurotransmitters (chemicals that transmit signals between nerve cells) play a key role in the regulation of sleep and wakefulness.

  • Adenosine: This neurotransmitter accumulates in the brain during the day, causing drowsiness. Caffeine blocks the effect of adenosine, temporarily increasing vigor.
  • Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain. GABA promotes relaxation and falling asleep. Some sleeping pills enhance the effect of GABA.
  • Serotonin: This neurotransmitter plays a role in the regulation of mood, appetite and sleep. He participates in the process of falling asleep and maintaining sleep.
  • Dofamine: This neurotransmitter is associated with motivation, pleasure and vigor. Its high level may prevent falling asleep.
  • Norepinephrine: This neurotransmitter is associated with the reaction of “Bey or Run” and vigor. Its high level can cause anxiety and insomnia.

II. Advantages of quality sleep: Elixir of life

High -quality sleep is not a luxury, but a life necessity that has a deep effect on all aspects of our health and well -being. The lack of sleep, on the contrary, can lead to serious consequences for physical, mental and cognitive health.

A. Physical health: restoration and regeneration

During sleep, the body is restored and regenerated, the immune system is strengthened, the hormonal balance is regulated and tissue restoration occurs.

  • Immune system: Dream plays a decisive role in strengthening the immune system. During sleep, the body produces cytokines, proteins that fight infections and inflammation. The lack of sleep weakens the immune system, making a person more susceptible to diseases.
  • Cardiovascular system: The lack of sleep increases the risk of developing cardiovascular diseases, such as hypertension, coronary heart disease and stroke. Sleep helps regulate blood pressure and cholesterol.
  • Metabolism: Sleep plays an important role in the regulation of glucose and insulin metabolism. The lack of sleep increases the risk of insulin resistance, which can lead to type 2 diabetes.
  • Hormonal balance: Dream affects the production of various hormones, including growth hormone, testosterone and cortisol. The lack of sleep can lead to hormonal imbalance, causing various health problems.
  • Weight: Sleep plays a role in the regulation of appetite and metabolism. The lack of sleep can lead to an increase in appetite, especially to high -calorie foods, and a slowdown in metabolism, which contributes to weight gain.
  • Muscle restoration: During sleep, the recovery and regeneration of muscle tissue occurs. The lack of sleep slows down this process, which can worsen sports results and increase the risk of injuries.

B. Mental health: Harmony and emotional stability

Dream plays a key role in maintaining mental health, regulating mood, emotions and cognitive functions.

  • Mood and emotions: The lack of sleep can lead to irritability, mood swings, anxiety and depression. Sleep helps regulate the activity of the areas of the brain responsible for the processing of emotions.
  • Cognitive functions: Sleep is necessary for the optimal functioning of cognitive functions, such as attention, concentration, memory and decision -making. The lack of sleep worsens cognitive functions, which can negatively affect study, work and everyday life.
  • Memory consolidation: Sleep plays an important role in the consolidation of memory, the process during which the information obtained throughout the day is transferred from short -term to long -term memory. The lack of sleep worsens the consolidation of memory, which can complicate the training and memorization of new information.
  • Stress and anxiety: The lack of sleep increases the level of stress and anxiety. Sleep helps to regulate the production of stress hormones, such as cortisol.
  • The risk of mental disorders: The chronic lack of sleep increases the risk of mental disorders, such as depression, anxiety disorders and bipolar disorders.

C. Cognitive functions: sharpness of the mind and productivity

Sleep is a fuel for the brain necessary for optimal work of cognitive functions. The lack of sleep leads to a decrease in concentration of attention, a deterioration in memory, a slowdown in reaction time and a decrease in the ability to make decisions.

  • Attention and concentration: Sleep is necessary to maintain attention and concentration. The lack of sleep reduces the ability to focus on tasks and increases the risk of errors.
  • Memory: Dream plays a key role in the consolidation of memory, the process during which the information received during the day is transferred from short -term to long -term memory. The lack of sleep worsens the consolidation of memory, which can complicate the training and memorization of new information.
  • Decision -making: A dream is necessary for making deliberate and balanced decisions. The lack of sleep reduces the ability to analyze information and increases the tendency to make impulsive decisions.
  • Creativity: Sleep can contribute to creative thinking and solving problems. During sleep, the brain processes information and establishes connections between different ideas, which can lead to new discoveries and solutions.
  • Productivity: Dream is an important factor that determines productivity at work and in study. The lack of sleep reduces productivity, increases the risk of errors and increases the number of missing days.

III. Sleep violations: enemies of a calm vacation

Sleep disorders are common problems that can significantly worsen the quality of life and lead to serious health consequences.

A. Insomnia (insomnia): Night nightmare

Insomnia is the most common sleep disturbance, characterized by difficulties with falling asleep, maintaining sleep or a feeling of not enough sleepy enough after sleep.

  • Types of insomnia:
    • Acute insomnia: Short -term insomnia caused by stress, change in the situation or other factors.
    • Chronic insomnia: Long -term insomnia, lasting more than three months and occurs at least three times a week.
  • Causes of insomnia:
    • Stress: Stress is one of the most common causes of insomnia.
    • Anxiety: An alarm disorders can cause insomnia.
    • Depression: Depression is often accompanied by insomnia.
    • Medical conditions: Some medical conditions, such as chronic pain, heart failure and asthma, can cause insomnia.
    • Medicines: Some drugs, such as antidepressants, stimulants and beta-blockers, can cause insomnia.
    • Poor sleep hygiene: Incorrect habits of sleep, such as irregular sleep mode, drinking caffeine or alcohol before bedtime, can cause insomnia.
  • Insomnia treatment:
    • Cognitive-behavioral therapy of insomnia (KPT): KPT B is an effective method of treating insomnia, aimed at changing thoughts and behavior that contribute to insomnia.
    • Medicines: Snot-free drugs can be used for short-term treatment of insomnia, but are not recommended for prolonged use due to the risk of side effects and addiction.
    • Improving sleep hygiene: Compliance with sleep hygiene rules can help improve sleep quality.

B. Apnee in a dream: lifeless night

Apnee in a dream is a sleep disturbance characterized by repeated breathing stops during sleep.

  • Types of apnea in a dream:
    • Obstructive apnea in a dream (OAS): The most common type of apnea in a dream caused by obstruction of the upper respiratory tract.
    • Central apnea in a dream (CAS): A less common type of apnea in a dream caused by impaired signals from the brain to the respiratory muscles.
  • Symptoms of apnea in a dream:
    • Loud snoring: Loud snoring is one of the most common symptoms of apnea in a dream.
    • Stop breathing during sleep: Witnesses may notice breathing stops during sleep.
    • Daytime drowsiness: Daytime drowsiness is a common symptom of apnea in a dream.
    • Morning headaches: Morning headaches can be a symptom of apnea in a dream.
    • Concentration problems: Apnee in a dream can cause problems with concentration.
  • APNOE complications in a dream:
    • Cardiovascular diseases: Apnae in a dream increases the risk of developing cardiovascular diseases, such as hypertension, coronary heart disease and stroke.
    • Type 2 diabetes: Apnee in a dream increases the risk of type 2 diabetes.
    • Accident: Daytime drowsiness caused by apnea in a dream increases the risk of traffic accidents.
  • Apnee treatment in a dream:
    • Continous Positive Airway Pressure: SRO-therapy is the most effective method for treating apnea in a dream. It consists in the use of the device, which gives constant positive pressure in the respiratory tract, preventing their obstruction.
    • Oral devices: Oral devices can be used to treat a mild and moderate degree of apnea in a dream.
    • Surgical intervention: Surgical intervention can be recommended in some cases by apnea in a dream caused by the anatomical features of the upper respiratory tract.

C. Restless legs syndrome (SBN): indomitable need for movement

Restless legs syndrome is a neurological disorder characterized by an irresistible desire to move his legs, especially at rest, usually accompanied by unpleasant sensations in the legs.

  • SBN symptoms:
    • An irresistible desire to move your feet: The main symptom of SBN is an irresistible desire to move your feet.
    • Unpleasant sensations in the legs: It is often accompanied by unpleasant sensations in the legs, such as tingling, burning, itching or pain.
    • Deterioration of symptoms alone: Symphs of SBN intensify at rest, especially in the evening and at night.
    • Relief of symptoms when moving: Symphs of SBN are facilitated when the legs move, for example, when walking or stretching.
  • Reasons for SBN:
    • Genetic predisposition: SBN is often inherited.
    • Iron deficiency: Iron deficiency can be the cause of SBN.
    • Chronic diseases: Some chronic diseases, such as renal failure and diabetes, can cause SBN.
    • Pregnancy: Pregnancy can cause or aggravate SBN symptoms.
  • SBN treatment:
    • Iron additives: Iron additives can help relieve SBN symptoms in people with iron deficiency.
    • Medicines: There are drugs that can help alleviate the symptoms of SBN, such as dopamine agonists and gabapentinoids.
    • Life change change: Change in lifestyle, such as regular physical exercises, rejection of caffeine and alcohol, can help relieve SBN symptoms.

D. Narcolence: Sleep invasion of wakefulness

Narcolemic is a neurological disorder characterized by excessive daytime drowsiness, sudden attacks of sleep (cataplexia), sleepy paralysis and hypnagogical hallucinations.

  • Symptoms of narcolesis:
    • Excessive daytime drowsiness: The main symptom of narcolence is excessive daytime drowsiness, which does not pass even after a sufficient amount of sleep.
    • Cathaplexia: The sudden loss of muscle tone caused by strong emotions, such as laughter, anger or surprise.
    • Sleepy paralysis: Temporary inability to move or speak when falling asleep or waking up.
    • Hypnagogical hallucinations: Bright and realistic hallucinations that occur during falling asleep.
  • Causes of narcolence:
    • Hypoklain deficiency (ORCHINE): Narcolence is associated with a deficiency of hypocratin (ORDOXINA), neurotransmitter, which plays a role in the regulation of wakefulness.
    • Autoimmune disease: It is believed that narcolepsy is an autoimmune disease in which the immune system attacks the cells that produce hypoclain.
  • Treatment of narcolence:
    • Stimulants: Stimulants, such as modaphynil and armodafinyl, are used to treat excessive daytime drowsiness.
    • Antidepressants: Antidepressants, such as selective inhibitors of the reverse capture of serotonin (SIOOS) and tricyclic antidepressants, are used to treat cataplexia, sleepy paralysis and hypnagogical hallucinations.
    • Oxibat sodium (GHB): Sodium oxibat (GHB) is used to treat catapers and improve night sleep.

IV. Sleep hygiene: Creating an oasis of calm sleep

Sleep hygiene is a set of habits and practices that contribute to healthy and high -quality sleep. Compliance with sleep hygiene rules can help improve sleep quality and facilitate falling asleep.

A. Regular sleep mode: Install the inner clock

Go to bed and wake up at the same time every day, even on weekends. This will help synchronize your circus rhythms and improve sleep quality.

B. Comfortable sleeping: create a cozy nest

  • Temperature: Support the cool temperature in the bedroom (about 18-20 degrees Celsius).
  • Darkness: Provide the complete darkness in the bedroom using dense curtains or a sleep mask.
  • Silence: Provide the silence in the bedroom using Berushi or a white noise generator.
  • Comfortable bed and bedding: Invest in a convenient mattress, pillows and bedding.

C. Limit caffeine and alcohol: enemies of calm falling asleep

  • Caffeine: Avoid the use of caffeine in the afternoon and evening. Caffeine can violate falling asleep and worsen the quality of sleep.
  • Alcohol: Avoid drinking alcohol before bedtime. Alcohol can help fall asleep, but worsens the quality of sleep in the second half of the night.

D. Avoid heavy food before bedtime: let the stomach rest

Avoid eating heavy, fatty or spicy foods before bedtime. It can cause discomfort and break falling asleep.

E. Physical activity: movement – life, but not before going to bed

Regular physical activity is good for health and can improve sleep quality. However, avoid intensive training immediately before bedtime.

F. relaxing rituals before bedtime: prepare for rest

  • Warm bath or shower: Take a warm bath or shower before bedtime to relax muscles and reduce body temperature.
  • Reading: Read the book before bedtime to calm the mind and distract from daytime worries.
  • Meditation or breathing exercises: Practice meditation or breathing exercises to relax and reduce stress.
  • Light stretching: Make a light stretch to relax your muscles.

G. Limit the use of electronic devices before bedtime: Blue light – Melatonin enemy

Avoid using electronic devices such as phones, tablets and computers, before bedtime. The blue light emitted by these devices suppresses the production of melatonin and complicates the falling asleep. If you need to use electronic devices before bedtime, turn on the blue light filter or use special glasses that block blue light.

H. Do not lie in bed if you can’t fall asleep: get up and take care of something calm

If you cannot fall asleep for 20 minutes, get out of bed and take care of something calm, for example, read a book or listen to music. Return to bed only when you feel drowsiness.

I. Sunlight in the morning: synchronize circid rhythms

Get enough sunlight in the morning. Sunlight helps synchronize circus rhythms and improve sleep quality.

J. Talk to the doctor:

If you have sleep problems, talk to your doctor. He can help you determine the cause of sleep problems and recommend suitable treatment.

V. Dream and age: changing needs

The need for a dream is changing with age. Newborns sleep most of the day, and older people often sleep less than young people.

A. Newborns and babies:

Newborns sleep from 14 to 17 hours a day, and babies sleep from 12 to 15 hours a day. Sleep is important for the growth and development of babies.

B. Preschool children:

Preschool children sleep from 10 to 13 hours a day. Sleep is important for the development of cognitive functions and emotional regulation in preschool children.

C. Children of school age:

School children sleep from 9 to 11 hours a day. Sleep is important for performance at school and maintaining health.

D. Teenagers:

Teenagers sleep from 8 to 10 hours a day. However, many adolescents do not receive enough sleep due to late going to bed and early climbing to school. The lack of sleep can adversely affect the academic performance, the mood and health of adolescents.

E. Adults:

Adults sleep from 7 to 9 hours a day. Sleep is important for maintaining health and well -being.

F. Older people:

Older people often sleep less than young people. They can also experience more problems with sleep, such as insomnia and apnea in a dream. However, even older people are important to get enough sleep to maintain health and cognitive functions.

VI. Sleep and food: communication through the stomach to dreams

Food plays an important role in sleep regulation. Some products and drinks can contribute to falling asleep and improve the quality of sleep, while others can disrupt sleep.

A. Products that contribute to sleep:

  • Products rich in triple: Triptofan is an amino acid that is used to develop serotonin and melatonin, hormones that regulate sleep. Products rich in tripophanes include turkey, chicken, fish, nuts and seeds.
  • Products rich in magnesium: Magnesium is a mineral that promotes relaxation and reduces stress. Products rich in magnesium include green leafy vegetables, nuts, seeds and whole grains.
  • Calcium products: Calcium is a mineral that promotes the relaxation of muscles and nerves. Calcium products include dairy products, green leafy vegetables and tofu.
  • Kiwi: Studies have shown that the use of kiwi before bedtime can improve the quality of sleep.
  • Cherry: Cherry contains melatonin, a hormone that regulates sleep.

B. Products that should be avoided before bedtime:

  • Caffeine: Caffeine is a stimulant that can disrupt falling asleep and worsen the quality of sleep.
  • Alcohol: Alcohol can help fall asleep, but worsens the quality of sleep in the second half of the night.
  • Heavy food: Heavy, fatty or spicy foods can cause discomfort and disrupt falling asleep.
  • Sahar: Products with a high sugar content can lead to jumps in blood sugar, which can disrupt sleep.

VII. Sleep and sport: restoration and performance

Sleep plays a decisive role in restoration after physical exertion and increasing sports results. The lack of sleep can reduce performance, increase the risk of injuries and slow down the restoration.

A. The influence of sleep on sports results:

  • Muscle restoration: Sleep is necessary for the restoration and regeneration of muscle tissue after physical exertion.
  • Hormonal balance: Dream affects the production of hormones, such as growth hormone and testosterone, which are important for muscle growth and recovery.
  • Cognitive functions: Sleep is necessary for the optimal functioning of cognitive functions, such as attention, concentration and making decisions that are important for sports results.
  • Energy: Sleep provides energy for physical activity.

B. Recommendations for sleep for athletes:

  • Sufficient amount of sleep: Athletes need to get enough sleep, usually from 8 to 10 hours a day.
  • Regular sleep mode: Observe the regular sleep mode, going to bed and waking up at the same time every day.
  • Optimal sleep hygiene: Follow the rules of sleep hygiene to create favorable conditions for sleep.
  • Sleep after training: Try to sleep after training to speed up recovery.

VIII. Sleep and pregnancy: special needs

Pregnancy can have a significant impact on sleep. Many pregnant women experience sleep problems, such as insomnia, frequent urination and heartburn.

A. Causes of sleep problems during pregnancy:

  • Hormonal changes: Hormonal changes during pregnancy can affect sleep.
  • Physical changes: Physical changes, such as an increase in the abdomen and back pain, can make it difficult to search for a convenient pose for sleeping.
  • Frequent urination: Frequent urination caused by the pressure of the growing uterus on the bladder can violate sleep.
  • Heartburn: Heartburn caused by hormonal changes and the pressure of the growing uterus on the stomach can disturb a dream.
  • Anxiety: Anxiety about childbirth and caring for a child can violate a dream.

B. Recommendations for sleep for pregnant women:

  • Sleep pose: Sleep on the side, preferably on the left to improve blood flow to the uterus and fetus.
  • Using pillows: Use pillows to support the stomach, back and knees.
  • Avoid food that causes heartburn: Avoid drinking food that causes heartburn, especially before bedtime.
  • Limit the use of fluid before bedtime: Limit the use of fluid before bedtime to reduce the amount of night urination.
  • Regular physical activity: Do regular physical activity, but avoid intense training before bedtime.
  • Relaxing rituals before bedtime: Practice relaxing rituals before bedtime, such as a warm bath, reading or meditation.
  • Talk to the doctor: If you have problems with sleep during pregnancy, talk to the doctor.

IX. Methods for assessing the quality of sleep: from subjective assessments to objective measurements

Assessment of the quality of sleep can be carried out using various methods, ranging from subjective questionnaires and sleep diaries and ending with objective methods, such as polysonography.

A. Subjective methods:

  • Profiles and questionnaires: There are various questionnaires and questionnaires that allow you to evaluate the quality of sleep, duration of sleep, daytime drowsiness and the presence of sleep disturbances. Examples of questionnaires: Pittsburgh sleep quality index (PSQI), the EPVOTA drowsiness scale (ESS).
  • Sleep diaries: Sleep diaries are simple tools that allow you to record information about the time of retreat to sleep, the time of awakening, the number of night awakening, the duration of sleep and the quality of sleep.
  • Visual analogy scale (VAS): A visual analogy scale can be used to assess the subjective sensation of the quality of sleep.

B. Objective methods:

  • Polisonography (PSG): Polysonography is a gold standard for assessing the quality of sleep and diagnosing sleep disorders. During polysonography, various physiological parameters are recorded, such as brain activity (EEG), eye movements (EOG), muscle activity (EMG), cardiac rhythm (ECG), breathing and level of oxygen in the blood.
  • Activation: Actigraphy is a method that uses a device similar to a clock to record body movements during sleep and wakefulness. The acting can be used to assess the duration of sleep and the time of going to bed.
  • Home diagnostics Apna in a dream (DDAS): DDAS is a method that allows you to diagnose apnea in a dream at home. During DDAS, respiratory movements, oxygen in the blood and snoring are recorded.

X. Future of sleep research: new discoveries and technologies

Sleep studies continue to develop, and scientists make new discoveries about the role of sleep in health and well -being. New technologies, such as wearable devices and artificial intelligence, open up new opportunities for studying sleep and develop new methods of treating sleep disorders.

A. New discoveries in the field of sleep:

  • The role of a glimpatic system: Glimphatic system is a brain cleansing system that is most active during sleep. Studies show that the glimpatic system plays an important role in the removal of toxins and waste from the brain, which can help prevent the development of neurodegenerative diseases.
  • ** influences

Leave a Reply

Your email address will not be published. Required fields are marked *