Sleep and Health: Why High -quality Rest is important

Sleep and Health: Why High -quality Rest is important

Chapter 1: Biological Foundations of sleep

Sleep is a fundamental biological need, comparable in importance with food, water and breathing. It is an active and dynamic process characterized by cyclic changes in physiological and cognitive functions. Understanding the biological foundations of sleep is critical of awareness of its significance for health.

1.1 circus rhythms and sleep regulation

Circat rhythms are an internal biological clock regulating a 24-hour sleep-bonding cycle. They are under the control of the suprachiasmic nucleus (diagram) in the hypothalamus, which receives information about the external environment, in particular about the light, through the retina of the eye. SCA coordinates the work of various physiological processes, including:

• Melatonin production: Melatonin is a hormone produced by the pineal gland. Its level increases in the dark, contributing to relaxation and preparation for sleep. Light suppresses the production of melatonin, which contributes to wakefulness.
• Regulation of body temperature: The body temperature usually decreases during sleep and increases before awakening.
• Cortisol production: Cortisol is a stress hormone, the level of which usually rises in the morning, contributing to awakening and activity.

Violation of circadian rhythms caused by a change in time zones, an irregular schedule of work or the effects of artificial light at night, can lead to insomnia, fatigue, reduce cognitive functions and increase the risk of various diseases.

1.2 Stages of sleep and their physiological meaning

The dream consists of several stages that are repeated cyclically during the night. Each stage is characterized by certain changes in brain activity, muscle tone and eye movements. Two main phases of sleep are distinguished:

• Slow sleep (nrem): This phase of sleep is divided into three stages (N1, N2, N3), characterized by a depth of sleep.
  • N1 (Jump): The transition from wakefulness to sleep. It is characterized by a slowdown in brain activity and muscle relaxation.
  • N2 (light sleep): The deeper stage of sleep, characterized by the appearance of sleepy spindles and K-comprehensive electroencephalogram (EEG).
  • N3 (deep sleep): The deepest stage of sleep, characterized by slow delta waves on the EEG. During this stage, the restoration of physical forces occurs, the strengthening of the immune system and the consolidation of memory.
• Fast sleep (rem): This phase of sleep is characterized by quick movements of the eyes, increased brain activity and muscle atony (muscle paralysis). During REM-SNA, dreams and processing of emotional information occur.

The sleep cycle, consisting of NREM and REM-FAZ, is repeated approximately every 90-120 minutes overnight. With age, the duration of deep sleep (N3) decreases, and the duration of light sleep (N2) increases.

1.3 Neurotransmitters and regulation of sleep-bondage

The regulation of sleep and wakefulness is carried out by a complex system of neurotransmitters, which interact with each other, determining the state of the body. Key neurotransmitters participating in the regulation of sleep:

• Gamma-aminobral acid (GABA): The main brake neurotransmitter in the brain. Promotes relaxation and falling asleep.
• Adenosine: It accumulates in the brain during the day, causing drowsiness. Caffeine blocks the effect of adenosine, having a stimulating effect.
• Serotonin: Participates in the regulation of mood, appetite and sleep. Some antidepressants who increase the level of serotonin can affect sleep.
• Histamin: Promotes wakefulness and attention. Antihistamines that block the effect of histamine can cause drowsiness.
• Oresin (hypocritin): It stimulates wakefulness and maintains a state of activity. ORDOCISINA is associated with narcolepsy.

Chapter 2: The influence of sleep on physical health

High -quality sleep has a deep and multifaceted effect on physical health, affecting almost all body systems. The lack of sleep or its poor quality can lead to serious health consequences.

2.1 sleep and immune system

During sleep, the immune system is actively working, recovering and strengthening. The lack of sleep suppresses the immune function, making the body more susceptible to infections and diseases.

• Reducing the activity of immune cells: The lack of sleep reduces the activity of T-lymphocytes, NK cells (natural killers) and other immune cells responsible for the fight against infections and cancer cells.
• Reducing the production of cytokines: Cytokins are signal molecules involved in the immune response. The lack of sleep reduces the production of pro -inflammatory cytokines necessary to combat infections, but can also lead to chronic inflammation.
• Increased risk of infections: Studies show that people suffering from chronic lack of sleep are more likely to suffer from colds, influenza and other infections.
• Reducing the effectiveness of vaccination: The lack of sleep can reduce the effectiveness of vaccination, weakening the immune response to the vaccine.

2.2 sleep and cardiovascular system

The lack of sleep has a negative effect on the cardiovascular system, increasing the risk of developing hypertension, coronary heart disease, stroke and other cardiovascular diseases.

• Improving blood pressure: The lack of sleep leads to an increase in blood pressure, both in the daytime and at night. A chronic increase in blood pressure increases the load on the heart and blood vessels, increasing the risk of hypertension.
• Cardiac violation: The lack of sleep can cause heart rhythm disturbances, such as arrhythmias.
• Improving cholesterol levels: The lack of sleep can lead to an increase in the level of “poor” cholesterol (LDL) and a decrease in the level of “good” cholesterol (HDL).
• Increasing the risk of stroke: Studies show that people sleeping less than 6 hours a day have an increased risk of stroke.

2.3 Sleep and metabolism

Dream plays an important role in the regulation of metabolism, affecting the level of glucose in the blood, sensitivity to insulin and hormonal balance. The lack of sleep can lead to the development of metabolic syndrome, type 2 diabetes and obesity.

• Sensitivity to insulin: The lack of sleep reduces sensitivity to insulin, which leads to an increase in blood glucose and an increase in the risk of type 2 diabetes.
• Hormonal balance violation: The lack of sleep affects the production of hormones that regulate appetite, such as ghrelin (hormone hunger) and leptin (satiety hormone). The lack of sleep leads to an increase in gelin levels and a decrease in leptin levels, which contributes to overeating and weight gain.
• Slow down metabolism: The lack of sleep can slow down metabolism, making it difficult to burn calories and contributing to the accumulation of fat.
• Increasing the risk of developing obesity: Studies show that people sleeping less than 7 hours a day have an increased risk of obesity.

2.4 Dream and endocrine system

Dream affects the production of various hormones, including growth hormone, cortisol, testosterone and thyroid hormones. Sleep disturbance can lead to hormonal imbalance, which has a negative impact on the various functions of the body.

• Reducing the production of growth hormone: The growth hormone is produced mainly during deep sleep (N3). The lack of sleep reduces the production of growth hormone, which can slow down growth and development in children and adolescents, as well as influence tissue restoration and maintaining muscle mass in adults.
• Increasing the level of cortisol: The lack of sleep leads to an increase in the level of cortisol, stress hormone. Chronically increased level of cortisol can lead to various health problems, including increasing blood pressure, reducing immunity and impaired metabolism.
• Dressing the level of testosterone: The lack of sleep can reduce the level of testosterone in men, which can lead to a decrease in libido, fatigue, a decrease in muscle mass and other problems.
• Dysfunction of the thyroid gland: The lack of sleep can affect the function of the thyroid gland, leading to hypothyroidism or hyperthyroidism.

2.5 sleep and musculoskeletal system

Dream plays an important role in the restoration and regeneration of tissues of the musculoskeletal system. The lack of sleep can lead to pain in muscles and joints, a decrease in physical performance and increasing the risk of injuries.

• Strengthening pain: The lack of sleep can increase pain, especially in chronic pain syndromes, such as fibromyalgia and arthritis.
• Slow down muscle recovery: During sleep, the restoration and regeneration of muscles after physical exertion occurs. The lack of sleep slows down this process, increasing the risk of injuries and reducing physical performance.
• Increasing the risk of injuries: The lack of sleep can reduce coordination and concentration of attention, increasing the risk of injuries during physical activity.

Chapter 3: Impact of sleep on mental health

High -quality sleep is necessary to maintain mental health and cognitive functions. The lack of sleep or its poor quality can lead to depression, anxiety, a decrease in cognitive abilities and other mental disorders.

3.1 sleep and mood

Dream has a significant impact on mood and emotional state. The lack of sleep can lead to irritability, mood swings, increased anxiety and depression.

• Irritability and mood swings: The lack of sleep reduces the ability to control emotions, which can lead to irritability, outbreaks of anger and mood swings.
• Increased anxiety: The lack of sleep can strengthen disturbing thoughts and feelings, increasing the risk of developing anxiety disorders.
• Depression: The lack of sleep is one of the risk factors for the development of depression. People suffering from chronic lack of sleep more often suffer from depressive symptoms.
• Reduction in empathy ability: The lack of sleep can reduce the ability to understand and empathize with the feelings of other people.

3.2 sleep and cognitive functions

Sleep is necessary for the optimal functioning of cognitive functions, such as attention, concentration, memory, training and decision -making. The lack of sleep worsens cognitive abilities, reducing productivity and increasing the risk of errors.

• Reduced attention and concentration: The lack of sleep makes it difficult to concentrate and concentrate on tasks, which reduces productivity and increases the risk of errors.
• Memory deterioration: Dream plays an important role in the consolidation of memory, the process of transferring information from short -term memory to long -term. The lack of sleep worsens the memory, making it difficult to memorize new information and reproduce the previously studied material.
• Reducing the ability to learn: The lack of sleep worsens the ability to teach, making it difficult to assimilate new information and the development of new skills.
• Deterioration of decision -making: The lack of sleep reduces the ability to logical thinking and the adoption of rational decisions, increasing the risk of impulsive and rash actions.

3.3 Dream and mental disorders

Sleep disorders are often found in various mental disorders, such as depression, anxiety disorders, bipolar disorders and post -traumatic stress disorder (PTSR). Sleep disturbance can aggravate the symptoms of mental disorders and complicate the treatment.

• Depression: Insomnia is one of the most common symptoms of depression. Insomnia treatment can improve depression symptoms.
• Alarm disorders: Insomnia often accompanies anxious disorders, such as generalized alarming disorder, panic disorder and social anxiety. Treatment of insomnia can reduce anxiety.
• Bipolar disorder: Sleep disorders, such as insomnia and hypersonia, are often found with bipolar disorder. Sleep disturbance can provoke manic and depressive episodes.
• Post -traumatic stress disorder (PTSR): Sleep disorders, such as nightmares and insomnia, are often found in PTSR. Sleep disturbance can aggravate the symptoms of PTSD, such as anxiety, flashbacks and increased excitability.

Chapter 4: Causes of sleep violations

Sleep disorders can be caused by many factors, including medical conditions, mental disorders, lifestyle, environmental factors and genetic predisposition.

4.1 Medical conditions

Some medical conditions can cause or aggravate sleep disturbances. These include:

• Obstructive Apnoe SNA Syndrome (SOAS): This disorder is characterized by interruption of breathing during sleep, which leads to frequent awakening and a decrease in sleep quality.
• Restless legs syndrome (SBN): This disorder is characterized by unpleasant sensations in the legs that arise at rest and are facilitated by movement. SBN can make it difficult to fall asleep and cause frequent awakening.
• Chronic pain: Chronic pain can impede falling asleep and cause frequent awakening.
• Thyroid diseases: Hypothyroidism and hyperthyroidism can cause sleep disturbance.
• Gastrointestinal disorders: Gastroesophageal reflux disease (GERB) and other gastrointestinal disorders can cause discomfort and sleep disturbances.
• Neurological diseases: Parkinson’s disease, Alzheimer’s disease and other neurological diseases can cause sleep disturbances.

4.2 Mental disorders

Mental disorders, such as depression, anxiety disorders, bipolar disorder and PTSD, are often accompanied by sleep disturbances.

4.3 Life

Some aspects of lifestyle can negatively affect sleep:

• Unregular sleep schedule: The irregular sleep schedule, when the time of falling asleep and awakening changes day a day, can disturb circus rhythms and lead to insomnia.
• The use of caffeine and alcohol: Caffeine and alcohol can disrupt sleep. Caffeine is a stimulant that can impede falling asleep. Alcohol can cause drowsiness at the beginning of the night, but then leads to frequent awakening in the second half of the night.
• Smoking: Nicotine is a stimulant that can impede the falling asleep.
• Lack of physical activity: A lack of physical activity can worsen the quality of sleep.
• Overeating before going to bed: Overflow before going to bed may cause discomfort and sleep disturbances.
• Using electronic devices before bedtime: The radiation of blue light from the screens of electronic devices can suppress the production of melatonin and difficult to fall asleep.

4.4 environmental factors

Some environmental factors can affect sleep:

• Noise: Noise can complicate falling asleep and cause frequent awakening.
• World: Bright light can suppress the production of melatonin and difficult to fall asleep.
• Temperature: Too high or too low the temperature in the bedroom can worsen the quality of sleep.
• Unfinished mattress and pillow: An uncomfortable mattress and pillow can cause discomfort and sleep disturbances.

4.5 Genetic predisposition

A genetic predisposition plays a role in the development of some sleep disorders, such as obstructive sleep apnea syndrome and restless legs syndrome.

Chapter 5: Diagnostics of sleep disorders

Diagnosis of sleep disorders includes a history of anamnesis, physical examination and conducting special studies, such as polysonography.

5.1 Anamnesis and physical examination

The doctor collects a detailed history that includes information about the symptoms, duration of sleep disorders, factors that can affect sleep, as well as medical and mental diseases.

A physical examination is carried out to identify signs of medical conditions that can cause sleep disturbances, such as obesity, enlarged tonsils and other abnormalities of the upper respiratory tract.

5.2 polysonography (PSG)

Polysonography (PSG) is a “gold standard” diagnostics of sleep disorders. PSG is a comprehensive study that is carried out in a specialized sleep laboratory and includes monitoring various physiological parameters during sleep, such as:

• Electroencephrama (BCO): Registrates the electrical activity of the brain and allows you to determine the stages of sleep.
• Electro engine (Eg): Regists the movements of the eyes and allows you to identify the phase of quick sleep (REM-SOS).
• Electromyogram (EMG): Register muscle activity and allows you to evaluate muscle tone.
• Electrocardiogram (ECG): Registrates electrical activity of the heart and allows you to identify heart rhythm disorders.
• Air flow: It records the flow of air through the nose and mouth and allows you to identify episodes of apnea and hypopnoe.
• Respiratory movements of the chest and abdomen: The respiratory movements of the chest and abdomen are recorded and allow you to evaluate the breathing efforts.
• Blood saturation with oxygen (SPO2): The saturation of blood is recorded with oxygen and allows you to identify the episodes of desalation (reducing the level of oxygen in the blood).
• Body position: The position of the body is recorded during sleep.
• Snoring: The sound of snoring is recorded.

PSG allows you to diagnose various sleep disturbances, such as obstructive sleep apnea syndrome, restless legs syndrome, narcolepsy and others.

5.3 Other diagnostic methods

Depending on the alleged diagnosis, other diagnostic methods can be prescribed, such as:

• Multiple test of the latency of sleep (MTLS): MTLS is a study that is carried out to evaluate daytime drowsiness. During MTLS, the patient is proposed to take a nap for a certain time several times during the day. MTLS is used to diagnose narcolepsy and idiopathic hypersonia.
• Activation: Actigraphy is a method of monitoring activity and sleep using a small device, similar to the clock, which is worn on the wrist. Actigraphy can be used to evaluate the sleeping schedules and detect circus rhythms.

Chapter 6: Treatment of sleep disorders

Treatment of sleep disorders depends on the cause and severity of the disorder. It may include a change in lifestyle, cognitive-behavioral therapy, drug treatment and surgical intervention.

6.1 Change in lifestyle

Change in lifestyle is an important part of the treatment of many sleep disorders. Recommendations for a change in lifestyle include:

• Regular sleep schedule: Try to fall asleep and wake up at the same time every day, even on weekends.
• Creating comfortable sleep conditions: Provide silence, darkness and coolness in the bedroom.
• Avoid caffeine and alcohol before bedtime: Do not drink caffeine and alcohol at least a few hours before bedtime.
• Limit the use of electronic devices before bedtime: Avoid using electronic devices such as smartphones, tablets and computers, at least an hour before bedtime.
• Regular physical activity: Do regular physical activity, but not before going to bed.
• Proper nutrition: Eat correctly and avoid overeating before bedtime.
• Relaxation techniques: Use relaxation techniques such as meditation, yoga or deep breath to relax before bedtime.

6.2 Cognitive-behavioral therapy (KPT) for insomnia

CBT for insomnia is an effective method of treating insomnia, which includes a change in behavioral and cognitive factors that contribute to insomnia. CBT for insomnia includes the following components:

• Sleep hygiene: Compliance with the rules of sleep hygiene described above.
• Control of incentives: Restriction of the time spent in bed, only sleep.
• Sleep restriction: Reducing the time spent in bed to increase drowsiness and improve sleep quality.
• Cognitive therapy: Identification and change in negative thoughts and beliefs of sleep.
• Relaxation techniques: The use of relaxation techniques to reduce anxiety and stress before bedtime.

6.3 drug treatment

Drug treatment can be prescribed for the treatment of some sleep disturbances, such as insomnia, obstructive sleep apnea syndrome and restless legs syndrome.

• Snot -free drugs: Snot -free drugs can be used to treat insomnia. There are various types of sleeping pills, including benzodiazepines, non -iszodiazepine sleeping pills and Ortagonists. Sleeping drugs should be used only under the supervision of a doctor, as they can cause side effects and addiction.
• Preparations for the treatment of obstructive sleep apnea syndrome: CPAP therapy (Continous Positive Airway Pressure) is the most effective method for treating obstructive sleep apnea syndrome. The CPAP apparatus gives constant positive pressure in the respiratory tract, preventing their decrease during sleep.
• Preparations for the treatment of restless legs syndrome: Different drugs, such as dopamine agonists, alpha-2-delta liganda and iron preparations, can be used to treat restless legs syndrome.

6.4 Surgical treatment

Surgical treatment may be necessary for the treatment of some sleep disturbances, such as obstructive apnea syndrome. Surgical procedures can be aimed at expanding the respiratory tract and eliminating obstacles that cause apnea.

Chapter 7: Dream and age

The need for sleep and the structure of sleep change with age.

7.1 Dream in children and adolescents

Children and adolescents need more sleep than adults. The lack of sleep in children and adolescents can lead to problems with learning, behavior and health.

• Recommended sleep duration:
  • Infants (0-3 months): 14-17 hours a day
  • Infants (4-11 months): 12-15 hours a day
  • Children (1-2 years old): 11-14 hours a day
  • Preschoolers (3-5 years old): 10-13 hours a day
  • Schoolchildren (6-13 years old): 9-11 hours a day
  • Teenagers (14-17 years old): 8-10 hours a day

7.2 Dream in adults

Most adults need 7-9 hours of sleep per day. With age, the duration of sleep can be slightly reduced, but the need for high -quality dream remains high.

7.3 Sleep in the elderly

Older people often have sleep problems, such as insomnia, frequent awakening and reducing the duration of deep sleep. These problems can be associated with age -related changes in the brain, medical conditions and medication.

Chapter 8: Sleep and work

The shift schedule of work and work at night can violate circadian rhythms and lead to various health problems, including sleep disturbances, fatigue, decreased performance and increased risk of accidents.

8.1 Tips for employees with a replaceable schedule

• Follow the regular sleep schedule: Even on weekends, try to fall asleep and wake up at the same time as possible.
• Create comfortable sleeping conditions: Provide silence, darkness and coolness in the bedroom.
• Use sleep masks and take: Masks for sleep and Berushi will help block light and noise, creating more comfortable conditions for sleeping.
• Avoid caffeine and alcohol before bedtime: Do not drink caffeine and alcohol at least a few hours before bedtime.
• Use light to regulate circadian rhythms: The effect of bright light at the beginning of the shift can help suppress the production of melatonin and increase wakefulness. Avoid bright light before bedtime.
• Bake: A short sleep (20-30 minutes) can help increase wakefulness and reduce fatigue during a shift.
• Discuss your dream problems with a doctor: If you have sleep problems, discuss them with a doctor.

Chapter 9: Practical tips to improve sleep

Improving sleep hygiene can significantly improve the quality and duration of sleep.

9.1 Creating a relaxing atmosphere before bedtime

• Take a warm bath or shower: Warm water helps to relax the muscles and prepare for sleep.
• Read the book: Reading the book (not electronic) helps to relax and distract from daytime worries.
• Listen to relaxing music: Calm music helps to reduce anxiety and improve sleep.
• Take care of light stretching: Light stretching helps to relax muscles and prepare for bed.
• Use aromatherapy: Some essential oils, such as lavender and chamomile, have relaxing properties and can help improve sleep.

9.2 Optimization of the berth

• Choose a convenient mattress and pillow: A convenient mattress and pillow provide proper body support and help to avoid pain and back pain.
• Use dense curtains or blinds: Dense curtains or blinds block light and create a darker atmosphere in the bedroom.
• Maintain a comfortable temperature in the bedroom: The optimum temperature in the bedroom for most people is about 18-20 degrees Celsius.
• Provide the silence in the bedroom: Use the Berushi or white noise generator to block the noise.

9.3 Nutrition and sleep

• Avoid heavy food and large portions before bedtime: Overflow before going to bed may cause discomfort and sleep disturbances.
• Do not drink caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Use products that promote sleep: Some products, such as milk, cherries and almonds, contain substances that contribute to sleep.

9.4 Physical activity and sleep

• Engage in regular physical activity: Regular physical activity helps to improve sleep quality.
• Do not engage in intensive physical activity before bedtime: Intensive physical activity before bedtime can increase the level of adrenaline and difficult to fall asleep.

9.5 Meditation and awareness

• Meditating: Meditation helps to reduce anxiety and improve sleep.
• Practice awareness: Awareness helps to focus on the present moment and reduce disturbing thoughts.

Chapter 10: future areas of research in sleep

Studies in the field of sleep continue to develop, and future areas of research include:

• The study of genetic factors affecting sleep: Genoma studies can help identify genes associated with sleep disturbances.
• Development of new methods of diagnosis and treatment of sleep disorders: New methods of diagnosis and treatment of sleep disorders are developed, such as new drugs, neurostimulation and cognitive technologies.
• Studying the effect of sleep on brain health and the prevention of neurodegenerative diseases: Studies show that sleep plays an important role in brain health and can help in the prevention of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.
• Studying the influence of sleep on the immune system and resistance to infections: Studies show that sleep plays an important role in the functioning of the immune system and can help increase resistance to infections.
• Development of personalized approaches to the treatment of sleep disorders: Personalized approaches to the treatment of sleep disorders, taking into account the individual characteristics of the patient, can increase the effectiveness of treatment.

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