Healthy sleep: restoration secrets

Healthy sleep: restoration secrets

I. Understanding sleep: Health and productivity foundation

1. Circat rhythms: internal hours of the body.

   • Definition and role: Circat rhythms are an internal biological clock regulating the 24-hour cycle of sleep and wakefulness, as well as other physiological processes, such as hormonal secretion, body temperature and metabolism. They are controlled by the Suprachiasmic nucleus (diagram) in the hypothalamus that receives information about light and darkness from the eyes. SCA coordinates the work of various organs and systems, synchronizing them with the outside world.

   • The influence of light and darkness: Light is a key factor that affects circus rhythms. The impact of light, especially blue light from screens, suppresses the production of melatonin, hormone that promotes sleep. Darkness, on the contrary, stimulates the production of melatonin, preparing the body for sleep. The regular exposure to sunlight during the day helps to strengthen circus rhythms.

   • Desinchronization and its consequences: Desinchronization of circadian rhythms occurs in case of violation of the correspondence between the internal clock and the external environment. This can be caused by a change in time zones (Jetlag), an irregular sleep schedule, work in a night shift or excessive exposure to artificial light in the evenings. Desinchronization leads to impaired sleep, fatigue, reduction of cognitive functions, weakening of immunity and increased risk of chronic diseases, such as obesity, diabetes and cardiovascular diseases.

   • Practical tips for synchronization of rhythms:

     • Follow the regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
     • Get enough sunlight in the morning: Spend the time on the street within 30-60 minutes after waking up.
     • Avoid bright light in the evenings: Use dull, warm lighting and limit the time spent in front of the screens a few hours before bedtime.
     • Create a dark and quiet situation for sleeping: Use dense curtains, bears or white noise to block light and sound.

2. Sleep stages: Night rest architecture.

   • NREM сон (Non-Rapid Eye Movement):

     • Stage 1 (nap): The transitional stage between wakefulness and sleep. It is characterized by a slowdown in heart rhythm and breathing, muscle relaxation and the appearance of alpha and aunt waves on EEG. It is easy to wake a person at this stage.

     • Stage 2 (easy sleep): The deeper stage of sleep. It is characterized by a further slowdown in the heart rhythm and breathing, a decrease in body temperature and the appearance of carotid spindles and K-complexes on EEG. It is more difficult to wake a person than at the first stage.

     • Stage 3 (deep sleep): The most restorative stage of sleep. It is characterized by a very slow heart rhythm and breathing, muscle relaxation and the appearance of delta waves on the EEG. It is very difficult to wake a person, and when awakening, he can feel disoriented. This stage is important for physical restoration, strengthening immunity and memory consolidation.

   • REM сон (Rapid Eye Movement):

     • Features: It is characterized by a quick eye movement under the centuries, increased brain activity (close to activity during wakefulness), rapid and irregular heart rhythm and breathing, as well as muscle paralysis (except muscles that control breathing and eye movement). It is in this stage that we see dreams.

     • Functions: REM Sleep is important for emotional regulation, consolidation of memory (especially procedural and emotional memory) and creative thinking.

   • Sleep cycle: The sleep cycle lasts approximately 90-120 minutes and includes all the stages of NREM of sleep and REM Sleep. During the night we pass through 4-6 sleep cycles. The duration of each stage changes during the night. In the first half of the night, deep sleep prevails, and in the second half – REM Sleep.

   • The value of each stage for recovery: Each stage of sleep plays an important role in restoration. Deep sleep is important for physical restoration and strengthening of immunity, and Rem Sleep – for the emotional regulation and consolidation of memory. Sufficient duration and quality of each stage of sleep are necessary for optimal health and productivity.

3. Hormones and sleep: tandem of regulation.

   • Melatonin: Sleep hormone.

     • The role and mechanism of action: Melatonin is a hormone produced by the pineal gland in response to the darkness. It regulates circus rhythms, contributing to sleep and reducing the time of falling asleep. Melatonin also has antioxidant and immunomodulating properties.

     • Factors affecting production: The production of melatonin is suppressed by light, especially in blue light from the screens. Age, stress and some drugs can also reduce the level of melatonin.

     • Using melatonin additives: Melatonin additives can be useful for the treatment of insomnia caused by a change in time zones (jetlag) or an irregular sleep schedule. However, before using the additives of melatonin, it is necessary to consult a doctor, as they can cause side effects and interact with other drugs.

   • Cortisol: stress hormone.

     • The role and daily rhythm: Cortisol is a hormone produced by the adrenal glands in response to stress. It plays an important role in the regulation of blood sugar, blood pressure and immunity. The level of cortisol is usually the highest in the morning and the lowest in the evening.

     • Influence on the dream: A high level of cortisol can complicate falling asleep and cause frequent awakening at night. Chronic stress and lack of sleep can lead to a violation of the daily rhythm of cortisol, which exacerbates sleep problems.

     • Strategies for reducing the level of cortisol before bedtime:

       • Regular physical exercises: Moderate physical exercises can help reduce the level of cortisol, but avoid intense training before bedtime.
       • Relaxation practices: Meditation, yoga, deep breathing and progressive muscle relaxation can help reduce the level of cortisol and prepare for sleep.
       • Limiting caffeine and alcohol: Caffeine and alcohol can increase the level of cortisol and disrupt sleep.
       • Creating a relaxing routine before bedtime: Take a warm bath, read the book or listen to calm music to relax before bedtime.

   • Other hormones (serotonin, ghrelin, leptin):

     • Serotonin: The predecessor of Melatonin plays a role in the regulation of mood and sleep.
     • Grillin and Leptin: Hormones regulating appetite. The lack of sleep can disrupt the balance of these hormones, leading to increased appetite and weight gain.

II. Factors affecting the quality of sleep:

1. Diet and nutrition: fuel for good night.

   • Refresh products:

     • Triptofan: Amino acid, which turns into serotonin and melatonin. Contained in a turkey, chicken, milk, nuts and seeds.
     • Magnesium: A mineral that helps relax muscles and reduce stress. Contained in green leafy vegetables, nuts, seeds and whole grains.
     • Potassium: A mineral that helps regulate blood pressure and relax the muscles. Contained in bananas, avocados, potatoes and spinach.
     • Calcium: A mineral that helps regulate the production of melatonin. Contained in dairy products, green leafy vegetables and tofu.
     • Cherry: Contains melatonin and antioxidants.

   • Products that should be avoided before bedtime:

     • Caffeine: A stimulator that can impede falling asleep and cause frequent awakening at night. Contained in coffee, tea, carbonated drinks and chocolate.
     • Alcohol: Although alcohol can cause drowsiness, it violates the dream, especially REM Sleep.
     • Heavy, fatty foods: It can cause discomfort in the abdomen and make it difficult to fall asleep.
     • Sahar: It can cause jumps in blood sugar, which can break the dream.

   • The optimal meal time: Try not to eat heavy food 2-3 hours before bedtime. A light snack containing products that promote sleep can be useful.

   • Hydration: Avoid excessive fluid consumption before bedtime to avoid frequent trips to the toilet at night.

2. Physical activity: balance of movement and rest.

   • The influence of physical exercises on sleep: Regular physical exercises can improve sleep quality, reduce falling asleep and increase the duration of deep sleep.

   • The optimal time for training: Avoid intense training 3-4 hours before bedtime, as they can increase the level of cortisol and make it difficult to fall asleep. Moderate physical exercises in the morning or day is the best choice.

   • Types of exercises that contribute to sleep:

     • Aerobic exercises: Walking, running, swimming, cycling.
     • Power training: Lift weights, exercises with your own weight.
     • Yoga and Tai-Chi: Exercises combining physical activity with meditation and deep breathing.

   • The importance of regularity: Regular physical exercises are more effective for improving sleep than irregular training.

3. Environmental conditions: creating an ideal bedroom.

   • Temperature: The optimum temperature in the bedroom for most people is 18-20 degrees Celsius. Too high or too low temperature can disturb a dream.

   • Darkness: Complete darkness is necessary for the production of melatonin. Use dense curtains or a sleep mask to block light.

   • Silence: Avoid noise in the bedroom. Use Berushi, white noise or sound insulation to block undesirable sounds.

   • Air quality: Provide good ventilation in the bedroom. Use air purifier if you are allergic or asthma.

   • Mattress and pillow: Select a mattress and a pillow that provide sufficient support and comfort. Change the mattress every 7-10 years, and the pillow is every 1-2 years.

   • Minimization of electromagnetic radiation: Try not to keep electronic devices (phones, tablets, laptops) in the bedroom or turn them off overnight.

4. Psychological state: liberation from stress and anxiety.

   • Stress and anxiety as enemies of sleep: Stress and anxiety can cause insomnia, frequent awakening at night and a superficial sleep.

   • Stress management methods:

     • Meditation: Helps to calm the mind and reduce stress.
     • Yoga: Combines physical activity with meditation and deep breathing.
     • Deep breath: A technique that helps to relax the nervous system.
     • Progressive muscle relaxation: A technique that helps to relax the muscles of the body.
     • Diary maintenance: The recording of thoughts and feelings can help free itself from stress and anxiety.
     • Conducting time in nature: Staying in nature can reduce stress and improve mood.
     • Communication with loved ones: Support for friends and family can help cope with stress.

   • Cognitive-behavioral therapy for insomnia (KPT): An effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep.

   • Restriction of time spent in bed: If you cannot fall asleep for 20-30 minutes, get out of bed and take care of something calm until you feel drowsiness.

   • Regular sleep schedule, even if you sleep badly: Compliance with regular sleep schedule helps to strengthen circus rhythms.

III. Sleep disorders: diagnostics and treatment

1. Insomnia: when the dream becomes unattainable.

   • Definition and types (acute, chronic): Insomnia is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening, despite a sufficient amount of time allotted for sleep. Acute insomnia lasts from several days to several weeks, and chronic insomnia lasts three months or longer.

   • Reasons: Insomnia can be caused by various factors, including stress, anxiety, depression, pain, disease, medicine, caffeine, alcohol, irregular sleeping and poor hygienic habits of sleep.

   • Diagnosis: Diagnosis of insomnia usually includes a history of anamnesis, physical examination and, in some cases, polysography (sleep research).

   • Treatment:

     • Cognitive-behavioral therapy for insomnia (KPT): An effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep.
     • Medicines: Snot -free drugs can be useful for short -term treatment of insomnia, but they are not a long -term solution and can cause side effects.
     • Melatonin additives: It can be useful for the treatment of insomnia caused by a change in time zones or an irregular sleep schedule.
     • Improving sleep hygiene: Compliance with regular sleep schedule, creating a dark and quiet environment for sleep, avoiding caffeine and alcohol before bedtime, regular physical exercises and stress management.

2. Obstructive apnea syndrome: SOAS): quiet muzzle.

   • Definition and mechanisms: Obstructive apnea of sleep (Soas) is a sleep disorder characterized by repeating episodes of complete or partial obstruction of the upper respiratory tract during sleep. This leads to a decrease in the level of oxygen in the blood and frequent awakening at night.

   • Symptoms: Snoring, stopping breathing in a dream, daytime drowsiness, headaches in the morning, decreased concentration, irritability, high blood pressure, night sweating.

   • Diagnosis: Polysonography (sleep research).

   • Treatment:

     • CPAP therapy. Golden standard for the treatment of Soas. The CPAP apparatus gives constant positive air pressure in the respiratory tract, preventing their obstruction.
     • Surgical treatment: In some cases, surgical treatment can be recommended to remove excess tissue in the throat or nose.
     • Positional therapy: Avoiding sleep on the back.
     • Weight loss: Weight reduction can reduce SOAS symptoms.
     • Refusal of alcohol and sleeping pills: Alcohol and sleeping pills can aggravate SOAS symptoms.

3. Restless legs syndrome (SBN): insatiable need for movement.

   • Determination and symptoms: Restless legs syndrome (SBN) is a neurological disorder characterized by unpleasant sensations in the legs (itching, burning, tingling) that occur at rest, especially in the evenings and night, and are facilitated by movement.

   • Reasons: The causes of SBN are unknown, but the genetic predisposition, iron deficiency, pregnancy and chronic diseases can play a role.

   • Diagnosis: SBN diagnosis is based on an anamnesis and physical examination.

   • Treatment:

     • Medicines: Dopamine agonists, anticonvulsants, benzodiazepines.
     • Iron additives: If you have iron deficiency.
     • Foot exercises: Stretching and massage of the legs.
     • Avoiding caffeine and alcohol: Caffeine and alcohol can aggravate SBN symptoms.
     • Warm baths: Warm baths can alleviate SBN symptoms.

4. Narcolence: irresistible drowsiness.

   • Determination and symptoms: Narcolean is a neurological disorder characterized by excessive daytime drowsiness, cataplexia (sudden loss of muscle tone), sleepy paralysis and hypnagogical hallucinations.

   • Reasons: The cause of narcolepsy is associated with deficiency of hypocratin (ORCHING), neurotransmitter, which regulates wakefulness.

   • Diagnosis: Polysonography (sleep research) and a multiple latency test for sleep (MSLT).

   • Treatment:

     • Stimulants: Modafinil, Armodafinil.
     • Antidepressants: Selective inhibitors of the reverse capture of serotonin (SIOS) and tricyclic antidepressants.
     • Oxibat sodium: For the treatment of catapi.
     • Regular sleep schedule: Compliance with regular sleep schedule can help improve the symptoms of narcolepsy.
     • Short periods of sleep during the day: Short periods of sleep during the day can help reduce daytime drowsiness.

IV. Sleep hygiene: Creation of healthy habits.

1. Regular sleep schedule: the key to stable sleep.

   • The importance of constant time for going to bed and awakening: Compliance with regular sleep schedule helps to strengthen circus rhythms and improve sleep quality.

   • Even on weekends: Try to go to bed and wake up at the same time every day, even on weekends. Deviation from the dream schedule on weekends can disrupt circus rhythms and lead to sleep problems during the week.

   • How to deal with jetlag:

     • Prepare in advance: Start gradually changing your sleep schedule a few days before the trip.
     • Use light: Affect yourself with a bright light in the morning if you fly east, and in the evening, if you fly west.
     • Take melatonin: Melatonin additives can help you quickly adapt to a new hourly zone.
     • Stay hydrated: Drink a lot of water during the flight.
     • Avoid alcohol and caffeine: Alcohol and caffeine can aggravate the symptoms of the jetlag.

2. Ritual before going to bed: preparation for night rest.

   • Creating a relaxing routine: The creation of a relaxing routine before going to bed can help you prepare for sleep.

   • Examples of actions:

     • Warm bath or shower: Helps to relax muscles and reduce stress.
     • Reading the book: Reading a book (not electronic) can help calm the mind.
     • Meditation or deep breathing: Helps reduce stress and anxiety.
     • Light stretching: Helps to relax the muscles.
     • Listening to calm music: Helps to calm the mind.
     • Herbal tea: Chamomile tea, lavender tea and valerian tea can help you relax.

   • Avoid screens an hour before bedtime: Blue light from the screens suppresses the production of melatonin.

3. Limiting stimulants: caffeine, nicotine, alcohol.

   • Caffeine: Avoid caffeine 6-8 hours before bedtime.

   • Nicotine: Nicotine is a stimulant, so avoid it before bedtime.

   • Alcohol: Although alcohol can cause drowsiness, it violates the dream, especially REM Sleep. Avoid alcohol a few hours before bedtime.

4. Day sleep: friend or enemy of good night sleep?

   • Advantages of short daytime sleep: A short daytime sleep (20-30 minutes) can improve vigilance, concentration and mood.

   • Disadvantages of long day sleep: Long daylight can break the night sleep.

   • The optimal time for daytime sleep: In the afternoon, between 13:00 and 15:00.

   • Who should avoid daytime sleep: People suffering from insomnia.

V. Tools and technologies to improve sleep:

1. Fitness trackers and sleep tracking applications:

   • How they work: These devices and applications monitor your movements, heart rhythm and other indicators to evaluate the quality of your sleep.

   • Advantages: They can help you understand your sleep habits and identify sleep problems.

   • Flaws: Not always accurate, can cause anxiety and obsession with a dream.

   • Examples: Fitbit, Apple Watch, Sleep Cycle, Pillow.

2. Smart alarms:

   • How they work: These alarm clocks track your stages of sleep and wake you up in the easy stage of sleep so that you feel more rested.

   • Advantages: They can help you wake up more naturally.

   • Flaws: Not always effective, they can cause anxiety.

   • Examples: Philips Hue, Withings Aura, SleepScore Max.

3. Applications for meditation and relaxation:

   • How they work: These applications offer controlled meditations, nature sounds and other relaxation techniques to help you fall asleep.

   • Advantages: They can help reduce stress and anxiety.

   • Flaws: Not always effective for everyone.

   • Examples: Headspace, Calm, Insight Timer.

4. Lamps imitating the sunrise:

   • How they work: These lamps gradually increase the brightness of the world before your awakening, imitating the sunrise.

   • Advantages: They can help you wake up more naturally and improve your mood.

   • Flaws: Can be expensive.

   • Examples: Philips Wake-up Light, Beurer WL 75, Lumie Bodyclock Luxe 750.

VI. Sleep and special groups of the population:

1. Children and adolescents: the growing body needs a full sleep.

   • How much sleep do they need:

     • 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.
     • Children (3-5 years old): 10-13 hours a day.
     • Children (6-12 years old): 9-12 hours a day.
     • Teenagers (13-18 years old): 8-10 hours a day.

   • Features of sleep at different ages:

     • Infants: Sleep in short periods during the day and night.
     • Children: Gradually go to longer sleep at night and a smaller number of daytime dreams.
     • Teenagers: They tend to go to bed later and wake up later.

   • Snow problems in children and adolescents:

     • Insomnia: Difficulties with falling asleep or maintenance of sleep.
     • Nightmares: The terrible dreams that wake the child.
     • Dawn: Walking in a dream.
     • EYEURES: Involuntary urination in a dream.

   • How to help children and adolescents sleep well:

     • Follow the regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
     • Create a relaxing routine before bedtime: Warm bath, reading a book, listening to calm music.
     • Avoid screens an hour before bedtime: Blue light from the screens suppresses the production of melatonin.
     • Limit caffeine and sugar: Caffeine and sugar can disrupt sleep.
     • Provide the dark and quiet situation for sleeping: Use dense curtains and bears, if necessary.

2. Pregnant women: Dream during the wait of the miracle.

   • Changes in sleep during pregnancy:

     • First trimester: Fatigue, frequent trips to the toilet at night.
     • Second trimester: Improving sleep.
     • Third trimester: Difficulties with falling asleep, frequent awakening at night, heartburn, back pain, restless legs syndrome.

   • How to improve sleep during pregnancy:

     • Use support pillows: Put the pillow under the stomach, between the knees and under the back.
     • Avoid sleep on your back: A dream on the back can squeeze a hollow vein and reduce blood flow to the uterus.
     • Avoid caffeine and alcohol: Caffeine and alcohol can disrupt sleep.
     • Eat in small portions: Eat in small portions to avoid heartburn.
     • Regular physical exercises: Moderate physical exercises can improve sleep, but avoid intensive training before bedtime.
     • Relaxation techniques: Meditation, yoga, deep breath.

3. Older people: the wisdom of age and sleep problems.

   • Changes in sleep with age:

     • Reduction of sleep time: Older people sleep less than young people.
     • Increase in the time of falling asleep: Older people need more time to fall asleep.
     • Frequent awakening at night: Elderly people often wake up at night.
     • Reducing the amount of deep sleep: Older people sleep less in deep sleep.

   • The reasons for the problems with sleep in the elderly:

     • Diseases: Arthritis, cardiovascular diseases, diabetes, Parkinson’s disease, Alzheimer’s disease.
     • Medicines: Some drugs can cause insomnia.
     • Reduction in physical activity: A decrease in physical activity can worsen sleep.
     • Social isolation: Social isolation can worsen sleep.

   • How to improve sleep in the elderly:

     • Follow the regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
     • Create a dark and quiet situation for sleeping: Use dense curtains and bears, if necessary.
     • Regular physical exercises: Moderate physical exercises can improve sleep, but avoid intensive training before bedtime.
     • Limit caffeine and alcohol: Caffeine and alcohol can disrupt sleep.
     • Consult a doctor: If you have sleep problems, consult a doctor to exclude medical causes.