The role of sleep in maintaining health

The role of sleep in maintaining health: a comprehensive review

I. Dream: Foundation of Health and Blessing

Sleep is a basic physiological need necessary to maintain optimal physical and mental health. This is not just a period of inaction, but an active and dynamic process in which the brain and body perform the most important recovery and regulatory functions. A lack of sleep has a cascade effect on various body systems, leading to a deterioration in cognitive functions, weakening immunity, increasing the risk of chronic diseases and a decrease in the quality of life. Understanding the role of sleep and observance of the principles of sleep hygiene is an important step towards maintaining health and longevity.

II. Physiological sleep mechanisms

The dream is regulated by a complex network of neurotransmitters and hormones interacting in various areas of the brain. Two main processes determine the structure and duration of sleep: homeostatic and circus.

• Homeostatic process: This process reflects the accumulation of drowsiness during the day. The longer a person is awake, the more adenosine accumulates – neurotransmitter, which contributes to a feeling of fatigue and the desire to sleep. During sleep, adenosine is metabolized, reducing drowsiness.
• Circus process: This process is controlled by the “internal clock” of the body, located in the suprachiasmic nucleus (diagram) of the hypothalamus. The circuit receives information about the light cycle from the retina of the eye and regulates the production of hormones, such as melatonin and cortisol, synchronizing sleep and wakefulness with a 24-hour cycle. Circat rhythms affect not only sleep, but also on body temperature, the production of hormones and other physiological processes.

III. Sleep Stages: Restoration Architecture

The dream consists of several stages repeated in the cycles, each of which lasts about 90-120 minutes. These stages are divided into two main categories:

• Sonal sleep (non-world, nrem): It is about 75-80% of the total sleep time. NRM Sleep is divided into three stages:

  • N1 (Jump): The transitional stage between wakefulness and sleep. It is characterized by a slowdown in heart rhythm and breathing, muscle relaxation. A person can easily wake up at this stage.
  • N2 (light sleep): The heart rhythm and breathing slow down even more. Brain waves become slower, sleepy spindles (short bursts of activity) and K-complexes (sharp high amplitude waves) appear, reflecting the processes of consolidation of memory and suppression of external stimuli.
  • N3 (deep sleep): The most restorative stage of sleep. The heart and breath is the slowest. Brain waves are slow delta waves. It is difficult to wake up at this stage. During deep sleep, tissue restoration, strengthening of immunity, the synthesis of hormones and the consolidation of declarative memory (facts, events) occurs.

• Rapid Eye Movement, REM): It is about 20-25% of the total sleep time. It is characterized by quick movements of the eyes, the rapidness of heart rhythm and breathing, relaxation of muscles (atony) and increased brain activity, similar to activity during wakefulness. Most dreams occur during REM-SNN. REM-SN is important for the consolidation of procedural memory (skills, movement), emotional regulation and training.

Sleep cycles are repeated several times during the night, while the proportion of deep sleep decreases, and the proportion of REM-SNA increases in the morning.

IV. The influence of sleep on physical health

The lack of sleep has a negative impact on many aspects of physical health.

• Immune system: Sleep plays a key role in the functioning of the immune system. During sleep, immune cells, such as T cells and NK cells, become more active, enhancing the body’s protection from infections and diseases. The lack of sleep reduces the activity of immune cells, making the body more susceptible to infections, inflammation and autoimmune diseases. Chronic lack of sleep is associated with an increased risk of the development of colds, influenza, herpes and other infectious diseases.
• 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 arrhythmias. During sleep, blood pressure and heart rhythm are reduced, which allows the cardiovascular system to relax and recover. The lack of sleep leads to an increase in the level of stress hormones, such as cortisol and adrenaline, which increase blood pressure and heart load.
• Endocrine system: Dream plays an important role in the regulation of hormones, such as growth hormone, cortisol, insulin and leptin. The lack of sleep violates the hormonal balance, leading to various health problems. For example, a lack of sleep reduces the production of growth hormone, which is important for tissue growth and restoration. It also increases the level of cortisol, stress hormone, which can lead to weight gain, a decrease in immunity and other problems. The lack of sleep also reduces insulin sensitivity, which can lead to the development of insulin resistance and type 2 diabetes. In addition, the lack of sleep violates the regulation of appetite, increasing the level of ghrelin (hormone hunger) and reducing the level of leptin (satiety hormone), which can lead to overeating and weight gain.
• Metabolism: The lack of sleep has a negative effect on metabolism, increasing the risk of obesity, type 2 diabetes and metabolic syndrome. It violates the regulation of blood glucose levels, reduces insulin sensitivity and increases the level of stress hormones, which can lead to weight increase and the development of metabolic disorders. In addition, the lack of sleep reduces the rate of metabolism, which complicates the burning of calories and promotes the accumulation of fat.
• Weight: Sleep plays an important role in weight regulation. The lack of sleep violates the hormonal balance, increasing the level of gelin (hormone hormone) and reducing the level of leptin (satiety hormone), which can lead to overeating and weight gain. In addition, lack of sleep reduces insulin sensitivity, which can lead to insulin resistance and type 2 diabetes, which are also associated with weight gain. Studies have shown that people who sleep less than 7 hours a day have a higher risk of obesity.
• Restoration of fabrics: During sleep, the restoration and regeneration of tissues occurs. The growth hormone, which is important for the growth and restoration of tissues, is produced mainly during deep sleep. The lack of sleep reduces the production of growth hormone, which can slow down the restoration of tissues and increase the risk of injuries. It is especially important for athletes to sleep enough to ensure the optimal restoration of muscles and tissues after training.
• Pain syndrome: The lack of sleep can aggravate chronic pain and increase the sensitivity to pain. Sleep plays an important role in the regulation of pain in the brain. The lack of sleep can violate these paths, which will lead to an increase in pain. People with chronic pain, such as fibromyalgia, often experience sleep disturbances that exacerbate their condition.
• Risk of injuries: The lack of sleep increases the risk of injuries, especially in situations requiring attention and coordination, such as driving a car or working with equipment. It reduces the reaction rate, worsens concentration and coordination, which can lead to errors and accidents. Studies have shown that driving in a state of drowsiness is as dangerous as driving in a state of intoxication.

V. The influence of sleep on mental health

The lack of sleep has a significant impact on mental health, increasing the risk of depression, anxiety, bipolar disorder and other mental disorders.

• Mood and emotions: Dream plays an important role in the regulation of mood and emotions. The lack of sleep can lead to irritability, mood swings, a deterioration in concentration and a decrease in the ability to cope with stress. Chronic lack of sleep can increase the risk of depression and anxiety.
• Cognitive functions: Sleep is necessary for the optimal functioning of cognitive functions, such as memory, attention, training and decision -making. The lack of sleep worsens concentration, reduces the reaction rate, complicates the memorization of new information and making the right decisions. Students and specialists whose work requires a high cognitive load is especially important to sleep enough to maintain optimal performance.
• Memory and training: Sleep plays a key role in the consolidation of memory, a process in which the information obtained throughout the day is transferred from short -term memory to long -term memory. Deep sleep and REM-SN are especially important for the consolidation of various types of memory, such as declarative memory (facts, events) and procedural memory (skills, movements). The lack of sleep worsens the consolidation of memory, which can lead to problems with memorizing new information and teaching new skills.
• Anxiety and depression: The lack of sleep is a risk factor for the development of anxiety and depression. It violates the regulation of neurotransmitters, such as serotonin and dopamine, which play an important role in the regulation of mood. Chronic lack of sleep can lead to a decrease in serotonin levels, which can contribute to the development of depression. In addition, lack of sleep can increase anxiety and cause panic attacks. People with anxious and depressive disorders are often recommended to improve sleep hygiene in order to alleviate the symptoms.
• Bipolar disorder: Sleep disorders are often found in people with bipolar disorder. A lack of sleep can provoke a manic episode characterized by an increased mood, hyperactivity and a decrease in a dream need. Sleep stabilization is an important part of the treatment of bipolar disorder.
• PTSD (post -traumatic stress disorder): Sleep disorders, such as nightmares and insomnia, are common symptoms of PTSR. Traumatic memories are often repeated in a dream, causing nightmares and anxiety. Treatment of sleep disorders is an important part of the treatment of PTSD.
• ADHD (attention deficit syndrome and hyperactivity): Sleep disorders are often found in children and adults with ADHD. The lack of sleep can aggravate the symptoms of ADHG, such as inattention, hyperactivity and impulsiveness. Improving sleep hygiene can help improve concentration and reduce hyperactivity in people with ADHD.
• Psychosis: A chronic lack of sleep can increase the risk of developing psychotic symptoms such as hallucinations and nonsense. Dream plays an important role in stabilizing brain activity. The lack of sleep can violate this stability, which will lead to the development of psychotic symptoms.

VI. How much sleep is needed?

The required amount of sleep varies depending on age, genetics, lifestyle and health status. On average, adults need 7-9 hours of sleep per day.

• Newborns (0-3 months): 14-17 hours
• Infants (4-11 months): 12-15 hours
• Preschool children (3-5 years old): 10-13 hours
• School children (6-13 years old): 9-11 hours
• Teenagers (14-17 years old): 8-10 hours
• Adults (18-64): 7-9 hours
• Elderly people (65 years and older): 7-8 hours

It is important to note that these are only general recommendations. Some people may need more or less sleep to feel rested and peppy. It is important to listen to your body and sleep as much as necessary to maintain optimal health and well -being.

VII. Sleep disorders: obstacles to health

Sleep disorders are conditions that violate the normal mode of sleep and wakefulness. They can have a significant negative impact on physical and mental health.

• Insomnia: The most common sleep disorder, characterized by difficulties with falling asleep, maintaining sleep or early awakening. Insomnia can be acute (short -term) or chronic (prolonged). The causes of insomnia can be different, including stress, anxiety, depression, poor sleep hygiene, the use of caffeine or alcohol before bedtime, and some medical conditions.
• Apnee in a dream: Disorder characterized by periodic respiratory arrest during sleep. Respiratory stops can last from a few seconds to a minute and repeated repeatedly during the night. Apnee in a dream can lead to a decrease in the level of oxygen in the blood, which can increase the risk of developing cardiovascular diseases, stroke and diabetes. Symptoms of apnea in a dream include loud snoring, daytime drowsiness, morning headaches and difficulties with concentration.
• Restless legs syndrome (SBN): A disorder characterized by an insurmountable desire to move your legs, especially in the evening and night. The desire to move your legs is often accompanied by unpleasant sensations, such as burning, tingling or itching. SBN can significantly violate sleep and reduce the quality of life.
• Narcolence: Chronic neurological disorder, characterized by excessive daytime drowsiness, sudden attacks of sleep (cataplexia), sleepy paralysis and hypnagogical hallucinations (bright dreams when falling asleep). Narcolence is caused by a deficiency of hypocretein, neurotransmitter, which regulates wakefulness.
• Parasia: A group of sleep disorders characterized by unwanted behavior during sleep, such as sleeping, night horrors, a conversation in a dream and Broxism (grinding with teeth). Parasunia usually occurs during NREM-SNA.
• Circadian rhythm disorders: Disorders characterized by a violation of synchronization between the internal watch of the body and the outside world. Examples of circadian rhythm disorders include clicking of time zones (jetlag), sleep phase delay syndrome (when a person falls asleep and wakes up very late) and the syndrome of the sleep phase (when a person falls asleep and wakes up very early).

If you suspect that you have sleep disorder, it is important to consult a doctor for diagnosis and treatment.

VIII. Sleep hygiene: creating optimal conditions for a healthy sleep

Sleep hygiene is a set of practices and habits that contribute to healthy sleep. Compliance with the principles of sleep hygiene can help improve the quality and duration of sleep, as well as reduce the risk of sleeping disorders.

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This helps synchronize the inner clock and improve sleep quality.
• Comfortable bedroom: Ensure that your bedroom is dark, quiet and cool. Use dense curtains, bears or white noise to reduce external stimuli. The optimum temperature in the bedroom is 18-20 degrees Celsius.
• Convenient mattress and pillow: Invest in a high -quality mattress and pillow, which provide good support and comfort. Choose a mattress and a pillow that meet your needs and preferences.
• Avoid caffeine and alcohol before bedtime: Caffeine is a stimulant that can make it difficult to fall asleep. Avoid the use of caffeine, tea, energy drinks and chocolate in the evening. Alcohol can help fall asleep faster, but it worsens the quality of sleep and can lead to early awakening. Avoid drinking alcohol before bedtime.
• Limit the use of screens before bedtime: Blue light emitted by the screens of electronic devices, such as smartphones, tablets and computers, suppresses the production of melatonin, hormone, which regulates sleep. Limit the use of screens 1-2 hours before bedtime. If you need to use the screen, use the blue light filter or special glasses.
• Regular physical exercises: Physical exercises can improve sleep quality, but avoid intense training immediately before bedtime. It is recommended to play sports in the morning.
• Relaxing rituals before bedtime: Create a relaxing ritual before bedtime to help prepare your body for sleep. Rituals can include a warm bath, reading a book, listening to soothing music, meditation or yoga.
• Avoid daytime sleep: Daytime sleep can break the night sleep. If you need to take a nap, limit sleep time up to 30 minutes and avoid sleep in the afternoon.
• Balanced nutrition: Eat in a balanced and avoid heavy food and plentiful drinking before bedtime. Dinner should be easy and easy to digest.
• Limit the liquid before bedtime: Limit fluid intake before bedtime to avoid frequent night trips to the toilet.
• Do not lie in bed if you can’t fall asleep: If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing, for example, read a book or listen to music. Return to bed when you feel drowsiness.
• Sunlight: The effect of sunlight in the morning helps synchronize the inner watches of the body and improve sleep quality. Try to spend time on the street in the morning, especially if you have problems with sleep.

IX. Diagnosis and treatment of sleep disorders

If you suspect that you have a sleep disorder, it is important to consult a doctor, a dumb or sleep specialist for diagnosis and treatment.

• A history of anamnesis: The doctor will gather a detailed history about your symptoms, sleep and wakefulness, medical history and medicines that you take.
• Physical examination: The doctor will conduct a physical examination to exclude other medical conditions that can cause sleep disturbances.
• Polisonography (PSG): Research of sleep, which is carried out in the laboratory of sleep. During PSG, various sleep parameters are measured, such as brain activity (EEG), eye movements (EOG), muscle activity (EMG), cardiac rhythm (ECG), breathing and level of oxygen in the blood. PSG is a gold standard for the diagnosis of sleep disorders, such as apnea in a dream, narcolepsy and paracania.
• Activation: The non -invasive method of monitoring sleep and wakefulness using a small device, similar to the clock, which is worn on the wrist. The acting records and allows you to evaluate the mode of sleep and wakefulness. Actigraphy is useful for diagnosing circadian rhythm disorders and evaluating the effectiveness of insomnia treatment.
• Sleep diary: Record of the time of falling asleep and awakening, the quantity and quality of sleep, as well as other factors that can affect sleep. The sleep diary helps the doctor get an idea of your habits of sleep and wakefulness.

Methods for the treatment of sleep disorders:

• Cognitive-behavioral therapy for insomnia (KPT): An effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep. KPT B includes various techniques, such as stimulus control, sleep restriction, cognitive restructuring and relaxation methods.
• Crar Therapy (Flag): The method of treatment of apnea in a dream, which consists in the use of a device that supplies constant positive pressure in the respiratory tract during sleep. SRO-therapy helps prevent breathing stops and improve sleep quality.
• Oral devices: An alternative method for the treatment of apnea in a dream, which consists in the use of special devices that put forward the lower jaw forward, expanding the respiratory tract.
• Medicines: Some drugs can be used to treat sleep disorders, such as insomnia, SBN and narcolepsy. Medicines should be prescribed by a doctor and used under his control.
• State therapy: The method of treating circus rhythm disorders, which consists in the effects of bright light at a certain time of the day. Light therapy helps synchronize the inner watches of the body and improve sleep and wakefulness.
• Melatonin: The hormone that regulates the dream. Melatonin can be used to treat circadian rhythm disorders and improve sleep in people with insomnia.

X. Dream and age: Changes throughout life

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

• Children: Children need more sleep than adults. Dream plays an important role in the growth and development of children. Children have a large proportion of deep sleep and REM-SNE.
• Teenagers: Teenagers often experience a delay in the phase of sleep, which means that they fall asleep and wake up later than adults. Teenagers need 8-10 hours of sleep per day.
• Adults: Adults need 7-9 hours of sleep per day. With age, the proportion of deep sleep decreases.
• Elderly people: Older people often experience sleep disturbances, such as insomnia and apnea in a dream. They can fall asleep and wake up more often during the night. Older people need 7-8 hours of sleep per day.

It is important to consider age -related changes in the need for sleep and the structure of sleep in the diagnosis and treatment of sleep disorders.

XI. Sleep and profession: special requirements

Some professions impose special requirements for sleep and wakefulness.

• Shift work: People working in shift often experience circus rhythm and sleep disturbances. The work can increase the risk of various health problems, such as cardiovascular diseases, diabetes and depression.
• Truckers: Truckers often spend a lot of time driving and experience sleeping. Driving in a state of drowsiness is a serious cause of traffic accidents.
• Medical workers: Medical workers often work in shifts and experience a high level of stress. Sleep disorders can negatively affect their performance and patient safety.
• Military personnel: Military personnel often work in conditions of stress and experience sleep disturbances. Sleep disorders can negatively affect their combat effectiveness and decision -making.

People working in these professions need to pay special attention to sleep hygiene and see a doctor when there are problems with sleep.

XII. Innovation in the field of sleep studying

Sleep studies continue to develop using new technologies and methods for a deeper understanding of sleep mechanisms and the development of new methods of treatment of sleep disorders.

• Wearable technologies: Wearable devices, such as smart watches and fitness trackers, are used to monitor sleep and wakefulness at home. These devices can provide information about sleep duration, sleep phases and sleep quality.
• Artificial intelligence (AI): AI is used to analyze the data of polysonography and develop algorithms for automatic diagnosis of sleep disorders.
• Genetics: The study of genetic factors affecting sleep can help develop new methods of treating sleep disorders.
• Neurostimulation: Transcranial magnetic stimulation (TMS) and transcranial stimulation of direct current (TPP) are used to stimulate certain areas of the brain and improve sleep.
• Virtual reality (VR): VR is used to create a relaxing environment before bedtime and treat insomnia.

These innovations promise to improve the understanding and treatment of sleep disorders in the future.

XIII. Sleep as an investment in health

Sleep is not a luxury, but a vital need necessary to maintain optimal physical and mental health. The priority attention of sleep is an investment in your health, well -being and longevity. Compliance with the principles of sleep hygiene, timely seeking a doctor when there are problems with sleep and the use of modern methods of diagnosis and treatment of sleep disorders will help you improve the quality of life and maintain health for many years.