Sleep and health: how to get enough sleep
Chapter 1: Biological Foundations of sleep
Sleep is a fundamental need for the body, along with nutrition and breathing. This is an active physiological process, characterized by a decrease in conscious activity, inhibition of sensory activity and muscle relaxation. He plays a critical role in the restoration of physical and cognitive functions, consolidation of memory and maintaining overall health.
1.1. Circassical Rhythms: Senders and sensions
Circat rhythms are endogenous, approximately 24-hour biological watches that regulate a wide range of physiological processes, including a cycle of sleep and wakefulness, release of hormones, body temperature and appetite. The main conductor of these rhythms is the Suprachiasmic core (SCN), located in the brain hypothalamus. SCN receives information about the lighting from the retina and synchronizes the inner clock with the outside world.
Violation of circadian rhythms, caused by a change in time zones (jetlag), replaceable work or irregular sleep schedule, can lead to various health problems, including insomnia, fatigue, reducing cognitive functions, an increased risk of cardiovascular diseases, metabolic syndrome and depression.
1.2. Sleep Stages: Journey into the depths of the subconscious
The dream consists of two main stages: quick sleep (REM-SOCA) and slow sleep (NREM-SOCA). NREM-SN, in turn, is divided into three stages (previously allocated four stages, but the third and fourth were united): N1, N2 and N3. Each stage is characterized by specific patterns of brain activity, recorded by electroencephalogram (EEG).
- N1 (Stage of falling asleep): The most superficial stage of sleep, characterized by a deceleration of heart rhythm and breathing, muscle relaxation and the appearance of slow oscillations of EEG (aunt waves). At this stage, a person easily wakes up.
- N2 (stage of easy sleep): The deeper stage of sleep, characterized by the appearance of sleepy spindles and K-compulses on EEG. The heart rhythm and breathing continue to slow down.
- N3 (Stage of deep sleep or delta-s): The deepest stage of sleep, characterized by the predominance of delta waves on the EEG. At this stage, the restoration of physical forces, strengthening the immune system and the secretion of growth hormone. Awakening at this stage is difficult, and a person can feel disoriented.
- REM-SN (stage of fast sleep): It is characterized by quick eye movements, rapid breathing and heart rhythm, as well as a decrease in muscle tone (atony). At this stage, the brightest dreams occur. REM-SN plays an important role in the consolidation of memory, emotional regulation and creative thinking.
The sleep cycle consists of a sequential passage of all stages of NREM and REM-SNA. The full cycle takes about 90-120 minutes. During the night, a person passes through several such cycles, while the duration of the stages changes. In the first half of the night, a deep NREM-SOS prevails, and in the second-REM-SOS.
1.3. Neurotransmitters and hormones: chemical sleep regulators
Dream is regulated by a complex system of neurotransmitters and hormones. Some of the key players in this system:
- Melatonin: The hormone produced by the pineal gland in response to the darkness. Melatonin promotes falling asleep and regulates circus rhythms.
- Adenosine: Neurotransmitter, which accumulates during the day and causes drowsiness. Caffeine blocks the effect of adenosine, therefore it has a stimulating effect.
- Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain. GABA promotes relaxation and falling asleep.
- Serotonin: Neurotransmitter, participating in the regulation of mood, appetite and sleep. Serotonin is the predecessor of melatonin.
- Histamin: Neurotransmitter participating in the regulation of wakefulness. Antihistamines that block the effect of histamine can cause drowsiness.
- Cortisol: The stress hormone, the level of which usually decreases at night and rises in the morning to stimulate awakening. Chronic stress can lead to violation of circadian rhythms and insomnia.
Chapter 2: Impact of sleep on health
The lack of sleep has a negative impact on all aspects of health, from cognitive functions and mood to the immune system and metabolism. Chronic lack of sleep is associated with an increased risk of developing various diseases, a decrease in the quality of life and reducing life expectancy.
2.1. Cognitive functions and performance
Dream plays a critical role in cognitive functions, including attention, concentration, memory, training, decision -making and creative thinking. The lack of sleep leads to a decrease in these functions, which negatively affects performance in study, work and everyday life.
- Attention and concentration: The lack of sleep makes it difficult to concentrate and maintain concentration, which increases the likelihood of errors and reduces the effectiveness of the work.
- Memory and training: Sleep is necessary for the consolidation of memory, a process in which information is transferred from short -term memory to long -term. The lack of sleep violates this process, which complicates the memorization of new information and the assimilation of skills.
- Decision -making: Lack of sleep worsens the ability to make rational decisions, increases impulsiveness and increases the risk of risky decisions.
- Creative thinking: Sleep, especially REM-SOS, contributes to creative thinking and solving problems. The lack of sleep reduces creativity and the ability to find non -standard solutions.
2.2. Emotional well -being and mental health
Dream plays an important role in regulating mood and maintaining mental health. The lack of sleep can lead to increased irritability, anxiety, depression and other mental disorders.
- Mood: Lack of sleep often leads to irritability, mood swings and increased sensitivity to stress.
- Anxiety: Chronic lack of sleep increases the risk of anxiety disorders.
- Depression: The lack of sleep is one of the risk factors for the development of depression. In people with depression, sleep disturbances are often observed.
- Emotional regulation: Sleep is necessary for effective emotional regulation. Lack of sleep makes it difficult to manage emotions and increases the likelihood of impulsive emotional reactions.
2.3. Physical health and immunity
Dream plays an important role in maintaining physical health and strengthening the immune system. The lack of sleep weakens immunity, increases the risk of developing cardiovascular diseases, metabolic syndrome, obesity and other chronic diseases.
- Immune system: Sleep is necessary for the normal functioning of the immune system. The lack of sleep reduces the activity of immune cells and increases susceptibility to infections.
- Cardiovascular diseases: Chronic lack of sleep is associated with an increased risk of developing cardiovascular diseases, such as hypertension, coronary heart disease and stroke.
- Metabolic syndrome and obesity: The lack of sleep violates the regulation of blood glucose levels, increases insulin resistance and increases the risk of metabolic syndrome and obesity.
- Inflammation: Chronic lack of sleep leads to an increase in the level of inflammatory markers in the body, which contributes to the development of various chronic diseases.
2.4. Hormonal balance
Dream plays an important role in the regulation of hormonal balance. The lack of sleep can violate the secretion of various hormones, including growth hormone, cortisol, leptin and ghrelin.
- Growth hormone: The growth hormone is secreted mainly during deep sleep. The lack of sleep reduces the secretion of growth hormone, which can negatively affect growth, restoration of fabrics and metabolism.
- Cortisol: The level of cortisol is usually reduced at night and rises in the morning. The lack of sleep can lead to an increased level of cortisol, which contributes to stress and violation of circadian rhythms.
- Leptin and Grillin: Leptin is a hormone that suppresses appetite, and Grelin is a hormone that stimulates appetite. The lack of sleep reduces the level of leptin and increases the level of ghrelin, which leads to increased appetite and increased calorie intake.
Chapter 3: Sleep hygiene: the principles of healthy sleep
Sleep hygiene is a set of practices and habits aimed at improving the quality of sleep and maintaining a healthy mode of sleep and wakefulness. Compliance with sleep hygiene rules can help improve sleep, reduce insomnia and increase overall well -being.
3.1. Regular sleep and wakeful regime
Go to bed and wake up at the same time every day, even on the weekend, to synchronize circus rhythms and strengthen the natural cycle of sleep and wakefulness. The constant rise time is especially important for adjusting circadian rhythms.
3.2. Comfortable bedroom
Create a comfortable atmosphere that promotes sleep in the bedroom.
- Temperature: The optimum sleep temperature is cool (about 18-20 degrees Celsius).
- Darkness: Provide the complete darkness in the bedroom using dense curtains or a sleep mask.
- Silence: Eliminate or minimize the noise in the bedroom using Berushi or white noise generator.
- Convenient bed: Use a convenient mattress, pillows and bedding.
3.3. Limiting stimulants
Avoid the use of stimulants such as caffeine, nicotine and alcohol, especially in the afternoon and evening.
- Caffeine: Caffeine is a powerful stimulant that can disturb a dream. Avoid the use of coffee, tea, energy drinks and other caffeine products, a few hours before bedtime.
- Nicotine: Nicotine is another stimulant that can impede falling asleep and worsen the quality of sleep. Throw smoking or avoid smoking before bedtime.
- Alcohol: Alcohol can cause drowsiness, but it violates the structure of sleep and can lead to frequent awakening at night. Avoid drinking alcohol before bedtime.
3.4. Physical activity
Regular physical activity is useful for sleeping, but avoid intensive training immediately before bedtime. Go in for sports at least 3 hours before bedtime.
3.5. Easy dinner
Avoid heavy and abundant dinners before bedtime. Give preference to light and easily digestible products.
3.6. Relaxing rituals before bedtime
Create relaxing rituals before bedtime to calm the mind and prepare the body for sleep.
- Warm bath or shower: The adoption of a warm bath or shower before bedtime can help relax muscles and reduce tension.
- Reading: Read a book or a magazine (not an e -book) within 30 minutes before bedtime.
- Meditation or yoga: Meditation and yoga can help calm the mind and reduce stress.
- Listening to calm music: Listening to calm music can help relax and fall asleep.
3.7. Restriction of the time spent before the screens
Avoid using electronic devices (phones, tablets, computers) before bedtime. Blue light emitted by the screens suppresses the production of melatonin and can break the dream. If you need to use electronic devices before bedtime, use blue light filters or special glasses.
3.8. Avoid daytime sleep (or limit it)
If you experience sleep problems at night, avoid daytime sleep or limit its duration up to 30 minutes. If you feel fatigue during the day, better go for a walk or do short exercises.
3.9. Limiting fluid before bedtime
Limit fluid intake before bedtime to avoid frequent awakening into the toilet at night.
3.10. Proper use of the bed
Use the bed only for sleep and sex. Do not watch TV, do not read and do not work in bed. This will help you establish an association between a bed and sleep.
Chapter 4: sleep disorders: causes, symptoms and treatment
Sleep disorders are a group of states that disrupt normal sleep and can lead to various health problems. Some of the most common sleep disorders:
4.1. Insomnia
Insomnia is 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).
- Reasons: Insomnia can be caused by various factors, including stress, anxiety, depression, violation of circadian rhythms, the use of stimulants, chronic diseases and some drugs.
- Symptoms: Difficulties with falling asleep, frequent awakening at night, early awakening, fatigue, irritability, reducing concentration, memory problems.
- Treatment: Treatment of insomnia may include compliance with sleep hygiene rules, cognitive-behavioral therapy for insomnia (KPT), drugs (sleeping pills), and treatment of the underlying disease causing insomnia. KPT B is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep.
4.2. Obstructive Apnoe SNA Syndrome (SOAS)
Outstructive apnea Sleep Syndrome (Soas) is a sleep disorder characterized by repeating episodes of breathing stop during sleep, caused by obstruction of the upper respiratory tract.
- Reasons: Soas is more common in people with overweight, obesity, enlarged tonsils or adenoids, as well as in men.
- Symptoms: Loud snoring, stopping breathing in a dream, frequent awakening at night, daytime drowsiness, morning headaches, irritability, reducing concentration of attention.
- Treatment: Treatment of SAS may include a change in lifestyle (weight loss, rejection of alcohol and sleeping pills), the use of a CPAP apparatus (apparatus for creating a constant positive pressure in the respiratory tract), and surgical intervention.
4.3. Restless legs syndrome (SBN)
Restless legs syndrome (SBN) is a neurological disorder characterized by unpleasant sensations in the legs (for example, tingling, burning, itching), which cause an irresistible desire to move their feet. Syntomas of SBN usually intensify alone, especially in the evening and at night.
- Reasons: The causes of SBN are not fully understood, but can be associated with genetic factors, iron deficiency, chronic diseases (for example, renal failure, diabetes) and some drugs.
- Symptoms: Unpleasant sensations in the legs, an irresistible desire to move your feet, the deterioration of symptoms at rest, relieve symptoms when moving.
- Treatment: Treatment of SBN may include a change in lifestyle (for example, regular physical exercises, rejection of caffeine and alcohol), iron additives (with iron deficiency), drugs (for example, dopamine agonists, anticonvulsants).
4.4. Narcolence
Narcolemic is a neurological disorder, characterized by excessive daytime drowsiness, sudden attacks of sleep (sleepy attacks), cataplexia (sudden loss of muscle tone), sleepy paralysis and hypnagogical hallucinations (hallucinations when falling asleep).
- Reasons: Narcolence is associated with a deficiency of ORCHING (hypocretein), neuropeptide, which plays an important role in the regulation of wakefulness.
- Symptoms: Excessive daytime drowsiness, sleepy attacks, cataplexia, sleepy paralysis, hypnagogical hallucinations.
- Treatment: Treatment of narcolepsy may include drugs (for example, stimulants, antidepressants), a change in lifestyle (for example, a regular mode of sleep and wakefulness, short daytime sleep).
4.5. Parasia
Parasunia is a group of sleep disorders characterized by unusual behavior or events during sleep, such as sleeping, nightmares, night terror and a conversation in a dream.
- Dawn (somnambulism): During demolition, a person gets out of bed and walks or performs other actions while in a state of sleep.
- Nightmares: Nightmares are bright and frightening dreams that can cause fear, anxiety and rapid heartbeat.
- Night terror: Night terror is episodes of sudden awakening from deep sleep, accompanied by screaming, crying, rapid heartbeat and breathing, sweating and a sense of fear.
- Conversation in a dream (Somnicvia): A conversation in a dream is pronouncing words or phrases during sleep.
4.6. Disorders of the circadian rhythm of sleep-blessing
Disorders of the circadian rhythm of sleep-bonding is a group of sleep disorders characterized by the inconsistency between the internal biological clock of a person and the external schedule of sleep and wakefulness.
- Sleep phase delay syndrome: A person goes to bed and wakes up much later than usual.
- Sleep phase syndrome: A person goes to bed and wakes up much earlier than usual.
- The irregular rhythm of sleep-bonding: There is no clear schedule of sleep and wakefulness.
- Changing time zones (Jetlag): It occurs with a quick intersection of several time zones.
- Functional work syndrome: It occurs in people working on a shift schedule.
Chapter 5: Diagnostics and treatment of sleep disorders
If you experience sleep problems that prevent you from functioning normally during the day, consult a doctor. The doctor can conduct an examination to determine the cause of your sleep problems and prescribe the appropriate treatment.
5.1. Anamnesis collection and physical examination
The doctor will ask you about your habits, symptoms, medical history and medications taken. A physical examination will also be carried out.
5.2. Polysonography (PSG)
Polysonography (PSG) is a study of sleep, which is carried out in the sleep laboratory. During PSG, various physiological parameters, such as brain activity (EEG), eye movements (EOG), muscle tone (EMG), heart rhythm (ECG), breathing and oxygen in the blood, are measured. PSG can help diagnose various sleep disorders, such as Soaps, Narcolm and periodic movements of the limbs in a dream.
5.3. Actions
Actigraphy is a study that is carried out at home using a special device (asset), which is worn on the wrist. The acting measures movements and can help evaluate the mode of sleep and wakefulness.
5.4. Treatment
Treatment of sleep disorders depends on the type of disorder and its cause. Treatment may include compliance with sleep hygiene rules, cognitive-behavioral therapy for insomnia (KPT), drugs, the use of CPAP apparatus and surgical intervention.
Chapter 6: Dream and Age: Features in different periods of life
The need for sleep and sleep characteristics change with age.
6.1. Newborns and babies
Newborns sleep most of the time (about 16-17 hours a day). The cycle of sleep and wakefulness in newborns has not yet been formed. Babies gradually begin to sleep more at night and less day.
6.2. Preschool children
Preschool children need 10-13 hours of sleep per day. At this age, children often have sleep problems, such as nightmares, night terror and sleeping.
6.3. School children
School children need 9-11 hours of sleep per day. The lack of sleep in school -age children can lead to problems with attention, concentration and academic performance.
6.4. Teenagers
Teenagers need 8-10 hours of sleep per day. Teenagers often observe the syndrome of the sleep phase delay, which means that they go to bed and wake up later than usual.
6.5. Adults
Adults need 7-9 hours of sleep per day. With age, the duration and quality of sleep can decrease.
6.6. Elderly people
Older people often experience sleep problems, such as insomnia, frequent awakening at night and a decrease in the duration of deep sleep.
Chapter 7: Alternative methods of sleep improvement
In addition to observing the rules of sleep hygiene and the treatment of sleep disorders, there are alternative methods that can help improve sleep.
7.1. Herbal remedies
Some herbal products, such as valerian, chamomile and lemon balm, can have a calming effect and contribute to falling asleep. However, before using herbal products, it is necessary to consult a doctor.
7.2. Aromatherapy
Some essential oils, such as lavender and sandalwood, can have a relaxing effect and contribute to falling asleep.
7.3. Biological feedback (BOS)
Biological feedback (BOS) is a method that allows a person to learn how to control his physiological processes, such as brain activity, heart rhythm and muscle tension. Bos may be useful for treating insomnia and other sleep disorders.
7.4. Lightweight
Light therapy is a method that uses bright light to adjust circadian rhythms. Light therapy can be useful for the treatment of circadian sleep rhythm, such as sleeping phase delay and replaceable work syndrome.
7.5. Acupuncture
Acupuncture is a traditional Chinese medical practice, which includes the introduction of thin needles into certain points on the body. Acupuncture can be useful for the treatment of insomnia and other sleep disorders.
Chapter 8: Sleep and food
Food plays an important role in sleep regulation. Some products and drinks can contribute to sleep, while others can break it.
8.1. Products that contribute to sleep
- Products rich in triple: Triptofan is an amino acid that is the predecessor of serotonin and melatonin. Products rich in tripophanes include turkey, chicken, fish, nuts, seeds and dairy products.
- Products rich in magnesium: Magnesium is a mineral that plays an important role in the regulation of the nervous system and promotes muscle relaxation. Products rich in magnesium include green leafy vegetables, nuts, seeds and whole grains.
- Calcium products: Calcium is a mineral that plays an important role in the regulation of the nervous system and promotes sleep. Calcium products include dairy products, green leafy vegetables and enriched products.
- Cherry: Cherry contains melatonin, a hormone that regulates sleep.
8.2. Products that violate sleep
- Caffeine: Caffeine is a stimulant that can disturb a dream. Avoid the use of coffee, tea, energy drinks and other caffeine products, a few hours before bedtime.
- Alcohol: Alcohol can cause drowsiness, but it violates the structure of sleep and can lead to frequent awakening at night.
- Acute and fatty foods: Acute and fatty foods can cause heartburn and discomfort in the abdomen, which can disturb a dream.
- Sweet: The use of sweets before bedtime can cause a sharp jump in blood glucose levels, which can disturb the dream.
Chapter 9: Sleep and pregnancy
Pregnancy can have a significant impact on sleep.
9.1. Changes in sleep during pregnancy
During pregnancy, women often experience sleep problems, such as insomnia, frequent awakening at night, nightmares and restless legs syndrome. These problems can be caused by hormonal changes, physical discomfort and anxiety.
9.2. Tips for improving sleep during pregnancy
- Follow the rules of sleep hygiene.
- Use pillows to support the abdomen and back.
- Avoid the use of caffeine and alcohol.
- Take a regular physical exercise.
- Eat small portions of food during the day.
- Drink enough fluid during the day, but limit the consumption of fluid before bedtime.
- If you experience a strong alarm, talk to your doctor.
Chapter 10: Sleep and Travel
Traveling can violate sleep and wakefulness, especially when changing time zones (Jetlag).
10.1. Overcoming a jetting
- Gradually adapt your sleep mode to a new time zone a few days before the trip.
- Arriving in a new place, try to adapt as soon as possible to local time.
- Avoid the use of caffeine and alcohol.
- Go to the sunlight during the day to help regulate circus rhythms.
- Consider the possibility of using melatonin.
Chapter 11: Myths and Facts about sleep
There are many myths about dreams that can mislead.
11.1. Myths about sleep
- Myth: “If you cannot fall asleep, just stay in bed and wait until the dream comes.”
- Myth: “Alcohol helps to fall asleep.”
- Myth: “Dream can be caught up.”
- Myth: “Everyone needs to sleep 8 hours a day.”
11.2. Facts about sleep
- Fact: “Sleep is necessary for health and well -being.”
- Fact: “lack of sleep can lead to various health problems.”
- Fact: “Compliance with sleep hygiene rules can help improve sleep.”
- Fact: “There are effective methods of treating sleep disorders.”
This detailed and comprehensive article provides a thorough exploration of sleep and its impact on health, covering various aspects from biological underpinnings to practical tips for improving sleep quality and addressing sleep disorders. The information is presented in a structured and accessible manner, making it easy for readers to understand and apply the knowledge. The inclusion of specific examples, detailed explanations, and evidence-based recommendations enhances the credibility and usefulness of the article. The breadth and depth of the content ensure its value to anyone seeking to improve their sleep and overall well-being.