Healthy sleep: An important element of life

Healthy sleep: An important element of life

Chapter 1: Fundamentals of a healthy sleep

1.1. Circus rhythms: internal hours of the body

Circat rhythms are internal, almost 24-hour cycles that regulate many biological processes in the body, including sleep, wakefulness, hormonal secretion, body temperature and metabolism. These rhythms are synchronized with external signals, mainly with light, but also with factors such as food intake and social interactions. The main regulator of circadian rhythms is the suprachiasmic core (circuit), a small group of neurons in the hypothalamus located directly above the optic cross, where the optic nerves converge. SCA receives information about the light from the retina of the eye and uses this information to synchronize circadian rhythms with a change of day and night.

Violation of circadian rhythms can lead to a wide range of health problems, including insomnia, depression, obesity, diabetes and cardiovascular diseases. This can happen due to replaceable work, travel through time zones (jetlag), irregular schedule of sleep, the effects of artificial light at night and some medical conditions. Understanding and maintaining healthy circadian rhythms is a key factor for good sleep and general health.

1.2. Sleep stages: Slow to quick

Sleep is not a homogeneous state. It consists of several different stages, which are repeated in cycles lasting about 90-120 minutes. These stages can be divided into two main categories: slow sleep (NREM) and quick sleep (REM).

• Nrem 1 (N1) Stage: The easiest stage of sleep, the transition from wakefulness to sleep. It lasts only a few minutes. The muscles relax, the heart rhythm and breathing slow down. It is easy to wake a person in this stage. It is sometimes accompanied by hypnagogical hallucinations (bright visual or auditory sensations) or hypnagogical twitching (sudden trembling).
• Stage NRM 2 (N2): The deeper stage of sleep. It lasts about 20 minutes in the first cycle of sleep and increases in subsequent cycles. The heart rhythm and breathing become even slower and regular. The body temperature decreases. On the electroencephalogram (EEG), characteristic “sleepy spindles” and K-comprehensive complexes appear. Awakening requires more stimulation.
• Stage NREM 3 (N3): The deepest stage of sleep, also known as delta-ssa or slowwave sleep. It lasts the longest in the first third of the night. The heart and breath is the slowest. The muscles are completely relaxed. The hardest thing is to wake a person in this stage. Important for physical restoration, growth and strengthening of the immune system. It is at this stage that there can be sleeping and night horrors.
• Stage REM (quick sleep): It is characterized by quick movements of the eyes, increased brain activity close to wakefulness, and muscle paralysis (with the exception of muscles that control breathing and eye movements). The heart rhythm and breathing become irregular. Most dreams occur precisely at this stage. Important for the consolidation of memory, training and emotional regulation. The duration of REM-SNA increases during the night.

Sleep cycles are repeated about 4-6 times a night. With age, the duration of deep sleep (N3) decreases, and the duration of light sleep (N1 and N2) increases.

1.3. Sleep hormones: melatonin and cortisol

Hormones play a key role in the regulation of sleep and wakefulness. The two most important hormones in this process are melatonin and cortisol.

• Melatonin: The hormone produced by the pineal gland in the brain in response to the darkness. It helps to regulate circus rhythms and promotes falling asleep. The secretion of melatonin begins in the evening, reaches the peak at night and decreases in the morning. The effect of bright light, especially blue light from the screens of electronic devices, inhibits the production of melatonin. Therefore, it is recommended to avoid the use of electronic devices before bedtime. The intake of melatonin in the form of an additive can be useful for people with insomnia, replaceable work or jetlag, but you should consult a doctor before its use.
• Cortisol: The stress hormone produced by the adrenal glands. The level of cortisol is usually the highest in the morning, which helps to wake up and feel cheerful. The cortisol level decreases during the day and reaches the lowest level at night, which contributes to falling asleep. Chronic stress can lead to an increased level of cortisol at night, which makes it difficult to fall asleep and worsens the quality of sleep. Stress management techniques, such as meditation, yoga and breathing exercises, can help reduce the level of cortisol and improve sleep.

1.4. Sleep functions: restoration and consolidation

Dream is necessary for many important functions of the body, including:

• Physical recovery: During sleep, the body restores and restores muscles, bones and other tissues. The level of growth hormone increases during deep sleep, which contributes to growth and restoration.
• Memory consolidation: Dream plays a key role in the consolidation of memory, the process by which new memories are stabilized and transferred from short -term memory to long -term memory. Different stages of sleep are important for the consolidation of various types of memory. For example, a deep dream is important for the consolidation of declarative memory (facts and events), and REM-SN is important for the consolidation of procedural memory (skills and habits).
• Training: Sleep improves the ability to learn and increases productivity in various tasks. The lack of sleep can worsen concentration, memory and decision -making.
• Immune function: Dream strengthens the immune system and helps to fight infections. During sleep, the body produces cytokines, proteins that help regulate the immune response. The lack of sleep can weaken the immune system and increase the risk of getting sick.
• Emotional regulation: Sleep helps regulate emotions and improves mood. The lack of sleep can lead to irritability, anxiety and depression.
• Cleaning of the brain: During sleep, a glymphatic system is activated, the brain cleansing system that removes waste and toxins accumulated throughout the day. The lack of sleep can disrupt the work of the glimpatic system and increase the risk of developing neurodegenerative diseases.

Chapter 2: Factors affecting sleep

2.1. Sleeping environment: bedroom optimization

Sleep bedroom optimization can significantly improve sleep quality. It is important to create a cool, dark and quiet environment.

• Temperature: The perfect sleep temperature is about 18-20 degrees Celsius. Too high or too low temperature can disturb a dream.
• Darkness: Use dense curtains or blinds to block the light from the outside. Avoid the use of nightlights or other light sources in the bedroom. Put on a sleep mask if you can’t completely darken the room.
• Silence: Use the Berushi or white noise generator to drown out unwanted sounds. Make sure that there are no ticking watches or other noise sources in the bedroom.
• Bed and bedding: Invest in a convenient mattress, pillows and bedding. Choose materials that pass the air well and do not cause allergies. Spend bedding regularly.
• Purity: Support the bedroom clean and order. Remove everything that can distract or cause stress.
• Air: Provide good ventilation in the bedroom. Use a humidifier if the air is too dry.

2.2. Nutrition and sleep: what to eat and drink before bedtime

Food plays an important role in sleep regulation. Some products and drinks can contribute to sleep, while others can violate it.

• What is before going to bed:
  • Products rich in triple: Triptofan is an amino acid that is the predecessor of melatonin and serotonin, hormones that contribute to sleep. Products rich in tryptophan include turkey, chicken, fish, nuts, seeds and dairy products.
  • Products rich in magnesium: Magnesium helps to relax the muscles and calm the nervous system. Products rich in magnesium include dark green leafy vegetables, nuts, seeds, legumes and whole grain products.
  • Cherry: Cherry contains melatonin, which can help improve sleep.
  • Kiwi: Kiwi contains serotonin and antioxidants that can contribute to sleep.
  • Warm milk: Warm milk contains a tripophane and can have a calming effect.
  • Herbal teas: Chamomile tea, lavender tea and valerian tea can help relax and improve sleep.
• What to avoid before going to bed:
  • Caffeine: Caffeine is a stimulator that can break the dream. Avoid the use of caffeine a few hours before bedtime. Caffeine is found in coffee, tea, energy drinks, chocolate and some drugs.
  • Alcohol: Alcohol can help fall asleep, but it worsens the quality of sleep and can lead to frequent awakening during the night. Avoid drinking alcohol before bedtime.
  • Heavy food: The use of heavy foods before bedtime can cause discomfort and disrupt sleep. Avoid eating fatty, fried or spicy foods before bedtime.
  • Sahar: Sugar consumption before bedtime can lead to jumps in blood sugar, which can disturb a dream. Avoid the use of sweet drinks, sweets and other sweets before bedtime.
  • Acute food: Acute food can cause heartburn and discomfort, which may prevent you from falling asleep.

2.3. Physical activity and sleep: Balance between energy and rest

Regular physical activity can improve sleep, but it is important to observe the balance and avoid intensive training before bedtime.

• Advantages of physical activity for sleep:
  • Reducing the level of stress and anxiety.
  • Improving mood.
  • Regulation of circadian rhythms.
  • Increase in deep sleep time.
• Physical activity recommendations to improve sleep:
  • Moderate in moderate physical activity (for example, walking, swimming, cycling) for at least 30 minutes a day, most days of the week.
  • Avoid intense training 2-3 hours before bedtime.
  • Engage in physical activity in the open air to benefit from natural light.
  • If you have problems with sleep, try physical activity in the morning or day.
• Types of physical activity that contribute to sleep:
  • Yoga: Yoga can help relax muscles, calm the nervous system and improve sleep.
  • Tai-you: Tai-chi is a soft form of physical activity that can help improve balance, coordination and sleep.
  • Stretching: Stretching can help relax muscles and improve sleep.
  • Walking: Walking is a simple and affordable form of physical activity that can help improve sleep.

2.4. Psychological factors: stress, anxiety and depression

Psychological factors, such as stress, anxiety and depression, can significantly affect sleep.

• Stress: Stress can lead to insomnia, frequent awakening and a deterioration in sleep quality. Chronic stress can lead to an increased level of cortisol, which makes it difficult to fall asleep and maintaining sleep.
• Anxiety: Anxiety can lead to insomnia, nightmares and panic attacks during sleep. People with anxious disorders often experience difficulties with falling asleep due to obsessive thoughts and anxiety.
• Depression: Depression can lead to insomnia, hypersonia (excessive drowsiness) and violation of circadian rhythms. People with depression often have difficulty falling asleep, frequent awakening and early awakening.
• Stress and anxiety management techniques to improve sleep:
  • Meditation: Meditation can help calm the mind, relax the body and improve sleep.
  • Respiratory exercises: Respiratory exercises, such as diaphragmatic breathing, can help reduce stress and improve sleep.
  • Progressive muscle relaxation: Progressive muscle relaxation is a technique that includes tension and relaxation of various muscle groups in the body, which can help relax the body and improve sleep.
  • Cognitive-behavioral therapy (KPT): KPT is a form of psychotherapy that can help people change the negative thoughts and behavior that contribute to insomnia. CBT for insomnia (KPT) is considered a gold standard for the treatment of insomnia.
  • Diary maintenance: A record of thoughts and feelings before going to bed can help reduce stress and anxiety.
  • Establishment of borders: Learn to say no and set borders to avoid overload and stress.
  • Search for social support: Communicate with friends, family or therapist to get support and reduce stress.

Chapter 3: Sleep disturbances and their treatment

3.1. Insomnia: causes, symptoms and treatment

Insomnia is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening. It can be acute (short -term) or chronic (prolonged).

• Causes of insomnia:
  • Stress: Stress is one of the most common causes of insomnia.
  • Anxiety: Anxiety can lead to difficulties with falling asleep and maintaining sleep.
  • Depression: Depression is often accompanied by insomnia or hypersomasia.
  • Medical conditions: Some medical conditions, such as chronic pain, apnea in a dream and restless legs syndrome, can cause insomnia.
  • Medicines: Some drugs, such as stimulants, antidepressants and cold medicines, can cause insomnia.
  • Poor sleep hygiene: Poor habits, such as an irregular sleep schedule, use of caffeine or alcohol before bedtime and using electronic devices before bedtime, can cause insomnia.
  • Exchange work and Jetlag: Violation of circadian rhythms due to replaceable work or jetga can cause insomnia.
• Symptoms of insomnia:
  • Difficulties with falling asleep.
  • Frequent awakening during the night.
  • Early awakening.
  • A feeling of fatigue and breakdown after sleep.
  • Difficulties with concentration.
  • Irritability and mood swings.
  • Headaches.
  • Gastrointestinal problems.
• Insomnia treatment:
  • Cognitive-behavioral therapy for insomnia (KPT): KPT B is an effective method of treating insomnia, which includes a change in negative thoughts and behavior that contribute to insomnia. KPT B may include the following components:
    • Control of incentives: Pour only in bed only when you feel drowsiness, and get out of bed if you can’t fall asleep for 20 minutes.
    • Sleep restriction: Reduce the time spent in bed to the time that you really sleep.
    • Cognitive therapy: Change negative thoughts and beliefs of sleep.
    • Sleep hygiene: Observe good sleep habits, such as regular sleep schedule, avoiding caffeine and alcohol before bedtime and creating a relaxing environment in the bedroom.
  • Medicines: Snot-free drugs can be useful for short-term treatment of insomnia, but they should be used with caution due to the risk of side effects and dependence. There are various types of sleeping pills, including:
    • Benzodiazepines: Benzodiazepines, such as themezepam and triazolars, can help fall asleep and maintain sleep, but they can cause side effects, such as drowsiness, dizziness and problems with coordination.
    • Nebenzodiazepines: Nezenzodiazepines, such as Zolpidem and Zalesplon, have a similar effect with benzodiazepines, but they have less risk of side effects and dependence.
    • Antidepressants: Some antidepressants, such as trazodon and doxepine, can be used to treat insomnia, especially in people with depression.
    • Antihistamines: Some antihistamines, such as diphenhydramine and doxylamine, can cause drowsiness, but they can have side effects, such as dry mouth and constipation.
    • Melatonin Agonists: Melatonin agonists, such as Ramelteon, can help regulate circus rhythms and improve sleep.
  • Supplements: Some additives, such as melatonin, magnesium and valerian, can help improve sleep. However, before taking any additives, you should consult a doctor.

3.2. Apnee in a dream: Stopping breathing in a dream

Apnee in a dream is a sleep disorder characterized by breathing or superficial breathing during sleep. It can be obstructive (OAS) or central (CAS).

• Obstructive apnea in a dream (OAS): The most common type of apnea in a dream. It occurs when the muscles of the throat relax and block the respiratory tract during sleep.
• Central apnea in a dream (CAS): Less often than an OS. It occurs when the brain does not send signals to the muscles that control breathing.
• Reasons for apnea in a dream:
  • Obesity: Obesity is one of the main risk factors for the development of OSA.
  • Anatomical features: Some anatomical features, such as a large language or a small jaw, can increase the risk of OSA.
  • Age: The risk of developing apnea in a dream increases with age.
  • Floor: Men often suffer from apnea in a dream than women.
  • Family history: People who have family members with apnea in a dream have a higher risk of developing this disorder.
  • The use of alcohol and sleeping pills: The use of alcohol and sleeping pills can relax the muscles of the throat and worsen apnea in a dream.
• Symptoms of apnea in a dream:
  • Loud snoring.
  • Stop breathing during sleep (which a bed partner usually notices).
  • Frequent awakening during the night.
  • A feeling of fatigue and breakdown after sleep.
  • Headaches in the morning.
  • Dry mouth in the morning.
  • Difficulties with concentration.
  • Irritability and mood swings.
  • Libido decrease.
  • High blood pressure.
• Apnee treatment in a dream:
  • CPAP therapy (constant positive pressure in the respiratory tract): CPAP therapy is the most effective method of treating apnea in a dream. It includes wearing a mask during sleep, which provides a constant flow of air under pressure to keep the respiratory tract open.
  • Life change change: A change in lifestyle, such as weight loss, rejection of alcohol and sleeping pills, and sleep on the side, can help reduce the symptoms of apnea in a dream.
  • Oral devices: Oral devices, such as capes, can help put forward the lower jaw forward to open the respiratory tract.
  • Surgery: In some cases, surgical intervention may be required to remove excess tissue in the throat or to correct anatomical anomalies.

3.3. Restless legs syndrome: an irresistible desire to move your feet

Restless legs syndrome (SBN) is a neurological disorder characterized by an irresistible desire to move legs, often accompanied by unpleasant sensations, such as burning, tingling or crawling. Symptoms usually intensify at rest, especially in the evening and night.

• Causes of restless legs syndrome:
  • Genetics: SBN is often inherited.
  • Iron deficiency: The low level of iron in the blood can contribute to the development of SBN.
  • Chronic diseases: Some chronic diseases, such as renal failure, diabetes and peripheral neuropathy, can cause SBN.
  • Pregnancy: SBN often occurs during pregnancy.
  • Medicines: Some drugs, such as antidepressants, antihistamines and antiemetic drugs, can cause SBN.
• Symptoms of restless legs syndrome:
  • An irresistible desire to move your legs, often accompanied by unpleasant sensations.
  • Symptoms intensify at rest, especially in the evening and at night.
  • Symptoms are facilitated when the legs move.
  • Periodic movements of the limbs in a dream (PDKS).
• Treatment of restless legs syndrome:
  • Life change change: Change in lifestyle, such as regular physical exercises, legs massage, warm baths and avoiding caffeine and alcohol, can help reduce the symptoms of SBN.
  • Iron additives: With iron deficiency, iron supplements can be prescribed.
  • Medicines: Some drugs, such as dopamine agonists (for example, pramipxol and ropinirol), gabapentin and pregabalin, can be used to treat SBN.

3.4. Narcolence: Excessive daytime drowsiness

Narcolemic is a neurological disorder, characterized by excessive daytime drowsiness, sudden attacks of sleep (the so -called “sleep bouts”), cataplexion (sudden loss of muscle tone, usually caused by severe emotions), sleepy paralysis and hypnagogical hallucinations (bright dreams that occur during sleeping or waking up).

• Causes of narcolence:
  • ORDOCINE deficiency (hypocratin): Narcolence is most often caused by a deficiency of ORCHINE, Neurotransmitter, which plays a key role in the regulation of wakefulness. ORDOCIN’s deficiency is usually caused by autoimmune destruction of ORDOCISIN-Production neurons in the hypothalamus.
  • Genetics: There is a genetic predisposition to narcolepsy.
  • Infections: Some infections, such as streptococcal infection, can provoke the development of narcolepsy.
• Symptoms of narcolesis:
  • Excessive daytime drowsiness: An irresistible desire to sleep during the day, despite a sufficient amount of sleep at night.
  • Sleep attacks: Sudden and uncontrolled seizures that can occur at any time and anywhere.
  • 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 dreams that occur during falling asleep or waking up.
• Treatment of narcolence:
  • Stimulants: Stimulants, such as modaphynil and armodafinyl, can help reduce daytime drowsiness.
  • Antidepressants: Antidepressants, such as selective capture inhibitors of serotonin (SIOOS) and inhibitors of the reverse capture of serotonin and norepinephrine (IOZSN), can help control cataplexia, sleepy paralysis and hypnagogical hallucinations.
  • Oxibat sodium: Sodium oxybat can help reduce cataplect, improve night sleep and reduce daytime drowsiness.
  • Life change change: A change in lifestyle, such as regular sleep schedule, short daily breaks for sleep and avoid alcohol and sleeping pills, can help improve the symptoms of narcolepsy.

Chapter 4: Sleep hygiene: Formation of healthy habits

4.1. Regular sleep schedule: go to bed and get up at the same time

Maintaining a regular sleep schedule, even on weekends, helps regulate circus rhythms and improve sleep. Try to go to bed and wake up at the same time every day to “configure” your inner watch.

4.2. Creating a ritual before going to bed: relaxation and preparation for sleep

The ritual before going to bed is a set of relaxing actions that you perform every evening to prepare for bed. This may include reading a book, taking a warm bath, meditation, listening to calm music or performing easy stretching. Avoid using electronic devices, watching a TV or working before bedtime.

4.3. Avoid caffeine and alcohol before bedtime: influence on sleep quality

As mentioned earlier, caffeine and alcohol can disrupt sleep. Avoid the use of caffeine a few hours before bedtime, and alcohol is closer to the evening.

4.4. Regular physical activity: balance between energy and rest

Regular physical activity can improve sleep, but avoid intense training before bedtime. Take physical activity in the morning or day to get the maximum benefit for sleeping.

4.5. Limit daytime sleep: if you need it, make it short and earlier in the afternoon

Daytime sleep can be useful, but it can break the night sleep if it is too long or occurs too late in the afternoon. If you need a daytime sleep, limit it for 20-30 minutes and do it earlier in the afternoon (until 15:00).

4.6. Optimize your bedroom: darkness, silence and cool

As mentioned earlier, the optimization of the bedroom for sleep is important. Create a cool, dark and quiet environment to improve sleep quality.

4.7. Use your bed only for sleeping and sex: Avoid working or watching TV in bed

Use your bed only for sleeping and sex so that your brain associates a bed with sleep. Avoid work, watching TV or using electronic devices in bed.

4.8. Limit the time spent in bed if you can’t fall asleep: get up and do something relaxing

If you cannot fall asleep for 20 minutes, get out of bed and do something relaxing, for example, read a book or listen to calm music until you feel drowsiness. Do not stay in bed, turning from side to side, as this can lead to frustration and insomnia.

4.9. Consult a doctor if you have sleep problems: exclude medical reasons

If you have constant sleep problems, consult a doctor to exclude medical causes, such as apnea in a dream, restless legs or other sleep disorders.

4.10. Be consistent: sleep hygiene requires time and effort

Sleep hygiene is a process that takes time and effort. Be consistent in observing the healthy habits of sleep, and over time you will notice an improvement in the quality of sleep.

Chapter 5: Dream and Age: Changes in the needs of a dream throughout life

5.1. Infants and children: the importance of a sufficient amount of sleep for development

Babies and children need much more sleep than adults. The dream is crucial for their physical, cognitive and emotional development.

• Newborns (0-3 months): 14-17 hours of sleep per day.
• Infants (4-11 months): 12-15 hours of sleep per day.
• Young children (1-2 years old): 11-14 hours of sleep per day.
• Preschoolers (3-5 years old): 10-13 hours of sleep per day.
• School children (6-13 years old): 9-11 hours of sleep per day.

A regular sleep schedule, a quiet and dark atmosphere in the bedroom and a relaxing ritual before going to bed are important for a healthy sleep of babies and children.

5.2. Teenagers: delay in the phase of sleep and its consequences

Teenagers often experience a delay in the phase of sleep, which means that their biological clock is configured at a later time of falling asleep and awakening. This can lead to the fact that it is difficult for them to fall asleep early in the evening and wake up early in the morning for the school. The lack of sleep in adolescents can lead to problems with the concentration of attention, performance, mood and behavior.

5.3. Adults: maintaining healthy sleep in conditions of stress and employment

Adults need 7-9 hours of sleep per day. However, stress, employment and other factors may make it difficult to obtain enough sleep. Compliance with healthy sleep hygiene, stress management and sleep priority are important to maintain healthy sleep in adulthood.

5.4. Older people: changes in the structure of sleep and their effect on health

In older people, changes often occur in the structure of sleep, such as a decrease in deep sleep time, an increase in easy sleep and frequent awakening during the night. These changes can affect