Healthy sleep: the basis of the restoration of the body

Section 1: Understanding of healthy sleep mechanisms

1. Circus rhythms: biological body hours

   Circat rhythms are internal biological hours that regulate many physiological processes in the body during a 24-hour cycle. They affect drowsiness and vigor, the release of hormones, body temperature and other important functions. The main regulator of circadian rhythms is the suprachiasmic core (SCN) in the hypothalamus that receives information about the light from the eyes.

   • Role of Light: Light suppresses the production of melatonin, sleep hormone, and contributes to wakefulness. The lack of light, especially in the evening, stimulates the production of melatonin, preparing the body for bedtime.
   • Other factors: In addition to light, circus rhythms are affected by social interactions, physical activity, meals and genetic predispositions.
   • Circus rhythms: Exchange work, jetlag, the use of electronic devices before bedtime and irregular sleep and wakefulness mode can disrupt circus rhythms, leading to insomnia, fatigue and other health problems.

2. Sleep stages: rest and restoration cycles

   The dream consists of several stages that are repeated by cycles for about every 90-120 minutes. Each sleep cycle includes a non-easy phase (NREM) and a fast phase (REM).

   • Nrem Stadia 1 (N1): The transition from wakefulness to sleep. It lasts a few minutes. It is characterized by slow movements of the eyes and a decrease in muscle activity. Easy to wake up.
   • NRM Stage 2 (N2): A deeper sleep. Pulse and breathing slow down. The body temperature decreases. The brain generates sleep spindle and complexes K, which contributes to memory consolidation.
   • NREM Stage 3 (N3): The deepest stage of sleep, also known as slow sleep or delta-ssa. It’s hard to wake up. At this time, tissue restoration, strengthening the immune system and the production of growth hormone occur.
   • Rem (fast phase): It is characterized by quick eye movements, increased brain activity close to wakefulness, and muscle atony (muscle paralysis). Dreams occur mainly in this phase. REM-SN is important for the consolidation of memory, training and emotional regulation.

3. Sleep neurochemistry: hormones and neurotransmitters

   Numerous hormones and neurotransmitters play a key role in the regulation of sleep and wakefulness.

   • Melatonin: “Sleep hormone” is produced by an epiphyse in response to the darkness. Promotes drowsiness and regulates circus rhythms.
   • Adenosine: It accumulates during the day, causing drowsiness. Caffeine blocks the effect of adenosine, temporarily suppressing fatigue.
   • Cortisol: The “stress hormone”, its level usually decreases in the evening and reaches a peak in the morning, contributing to wakefulness.
   • Serotonin: Participates in the regulation of mood and sleep. Is the predecessor of melatonin.
   • Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain. Promotes relaxation and falling asleep.
   • Histamin: Neurotransmitter, contributing to wakefulness. Antihistamines can cause drowsiness.

4. Sleep functions: restoration and regeneration

   Dream performs many vital functions for physical and mental health.

   • Restoration of fabrics: During sleep, the body restores damaged tissues, heals wounds and strengthens the muscles.
   • Strengthening the immune system: Sleep plays an important role in the functioning of the immune system. The lack of sleep weakens the immunity and increases the susceptibility to infections.
   • Memory consolidation: Sleep is necessary for the consolidation of memory, that is, for the transformation of short -term memory into long -term.
   • Cleaning of the brain: During sleep, the glial system cleanses the brain of toxic waste accumulating during the day.
   • Emotional regulation: Sleep helps regulate emotions and cope with stress. The lack of sleep can lead to irritability, anxiety and depression.
   • Energy balance: Sleep allows the body to restore energy reserves.

Section 2: consequences of a lack of sleep

1. Physiological effects of sleep deprivation

   A chronic lack of sleep (sleep deprivation) has a serious negative effect on the physiological functions of the body.

   • Weakening of the immune system: The risk of infectious diseases increases, the effectiveness of vaccination decreases.
   • Metabolic disorders: The risk of developing type 2 diabetes, obesity and metabolic syndrome increases. Sensitivity to insulin decreases.
   • Cardiovascular diseases: The risk of developing hypertension, heart attack and stroke increases.
   • Hormonal imbalance: The production of hormones, such as cortisol, growth hormone and sex hormones, are disturbed.
   • Increased risk of injuries: Coordination and reaction time worsen, which increases the risk of accidents and injuries.
   • Accelerated aging: Sleep deprivation can accelerate aging process.

2. Cognitive consequences of lack of sleep

   The lack of sleep significantly worsens cognitive functions, affecting performance, training and decision -making.

   • Reduced concentration: It is difficult to focus and maintain attention.
   • Memory deterioration: Problems with remembering new information and reproducing the old.
   • Slow down thinking: The speed of information processing is reduced.
   • Violation of executive functions: Problems with planning, organization and decision -making.
   • Reducing creativity: It is more difficult to generate new ideas and solve problems creatively.
   • Increased irritability: Stress resistance is reduced and the tendency to irritability and mood swings increases.

3. Psychological effects of chronic lack of sleep

   A chronic lack of sleep can lead to serious psychological problems, including depression, anxiety and other disorders.

   • Increased risk of depression: The lack of sleep is a risk factor for the development of depressive disorders.
   • Anxiety: Symptoms of anxiety and panic attacks are enhanced.
   • Bipolar disorder: It can aggravate the symptoms of bipolar disorder.
   • Reducing self -esteem: It can negatively affect self -esteem and self -confidence.
   • Social isolation: It can lead to social isolation and problems in relationships.
   • Increased risk of suicide: The lack of sleep can increase the risk of suicidal thoughts and behavior.

4. Influence of lack of sleep on performance and safety

   The lack of sleep has a significant impact on labor productivity, safety at the workplace and driving a car.

   • Reduced labor productivity: The concentration of attention is reduced, memory worsens and thinking slows down, which leads to a decrease in labor productivity.
   • Increased risk of errors: The likelihood of errors increases, especially in difficult tasks.
   • Reduced motivation: The interest in work is reduced and motivation is reduced.
   • Increased risk of accidents at work: Coordination and reaction time deteriorate, which increases the risk of accidents at work.
   • Sleep at the wheel: Driving in a sleepy state is as dangerous as driving in a state of intoxication.
   • Industrial disasters: Many industrial disasters were associated with the fatigue and lack of sleep of workers.

Section 3: Sleep hygiene: Healthy sleep principles

1. Creating a favorable environment for sleep

   The creation of a comfortable and calm atmosphere in the bedroom contributes to falling asleep and improves sleep quality.

   • Darkness: The bedroom should be as dark as possible. Use dense curtains or a sleep mask.
   • Silence: Minimize the noise. Use Berushi or white noise, if necessary.
   • Cool: The optimum temperature in the bedroom is about 18-20 degrees Celsius.
   • Comfortable bed: The mattress and pillow should be convenient and maintain the correct position of the body.
   • Cleanliness and order: Maintain cleanliness and order in the bedroom.
   • Avoid electronics: Do not use electronic devices in the bedroom, especially before bedtime.

2. Regular sleep and wakeful regime

   A stable sleep and wakefulness mode helps synchronize circus rhythms and improve sleep quality.

   • Lie down and get up at the same time every day: Even on weekends, try to adhere to the same mode of sleep and wakefulness.
   • Sunlight in the morning: Get enough sunlight in the morning to synchronize your circus rhythms.
   • Avoid daytime sleep: If you suffer from insomnia, avoid daytime sleep or limit it up to 30 minutes.
   • Physical activity during the day: Regular physical activity during the day helps to improve sleep, but avoid intense training immediately before bedtime.

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

   Some products and drinks can improve sleep, while others can break it.

   • Avoid caffeine and alcohol: Caffeine and alcohol can disrupt sleep, especially if they use them before bedtime.
   • Limit the use of fluid before bedtime: To avoid frequent trips to the toilet at night, limit the use of fluids a few hours before bedtime.
   • Easy snack before bedtime: A light snack containing complex carbohydrates and protein can contribute to falling asleep. For example, whole grain toast with peanut oil or a glass of warm milk.
   • Herbal teas: Herbal teas, such as chamomile tea, lavender tea or tea with Valerian, can help relax and fall asleep.

4. Rituals before bedtime: creating a relaxing routine

   The creation of a relaxing routine before going to bed helps to prepare the body for sleep.

   • Warm bath or shower: A warm bath or shower before going to bed helps to relax muscles and reduce body temperature, which contributes to falling asleep.
   • Reading: Reading the book (not electronic) helps to relax and distract from daytime worries.
   • Meditation or yoga: Meditation or yoga helps reduce stress and anxiety, which helps to improve sleep.
   • Diary: Write in the diary before going to bed helps to free itself from negative thoughts and emotions.
   • Music: Listen to calm music to relax and fall asleep.
   • Avoid screens: Avoid the use of electronic devices (phones, tablets, computers) before bedtime, since blue light from the screens suppresses the production of melatonin.

5. Physical activity and sleep

   Regular physical activity during the day helps to improve sleep, but it is important to observe certain rules.

   • Regular training: Try to engage in physical activity regularly, at least 30 minutes a day.
   • Avoid intense training before bedtime: Intensive workouts can break sleep immediately before bedtime. Take sports at least 3 hours before bedtime.
   • Walks in the fresh air: Walks in the fresh air during the day contribute to improving sleep.

Section 4: Sleep disorders and their treatment

1. Insomnia: causes, symptoms and treatment

   Insomnia is a common sleep disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening.

   • Reasons: Stress, anxiety, depression, circus rhythms, poor nutrition, caffeine and alcohol, some diseases and drugs.
   • Symptoms: Difficulties with falling asleep, frequent awakening at night, early awakening, a feeling of fatigue and breakdown after sleep, irritability, a decrease in concentration of attention and memory.
   • Treatment:
     • Cognitive-behavioral therapy (KPT): KPT is an effective method of treating insomnia, aimed at changing negative thoughts and behavior associated with sleep.
     • Medication: Snot -free drugs can be prescribed by a doctor for short -term treatment of insomnia. It is important to remember that sleeping pills can cause side effects and addiction.
     • Sleep hygiene: Compliance with sleep hygiene rules is an important part of the treatment of insomnia.
     • Melatonin: Melatonin can help with violations of circadian rhythms and insomnia associated with jetla or replaceable work.

2. Obstructive Apnoe SNA Syndrome (SOAS)

   Soas is a sleep disorder characterized by episodes of breathing cessation during sleep, caused by obstruction of the upper respiratory tract.

   • Reasons: Obesity, anatomical features of the upper respiratory tract, the use of alcohol and sleeping pills.
   • Symptoms: Loud snoring, episodes of stopping breathing during sleep (relatives notice), frequent awakening at night, daytime drowsiness, morning headache, reducing concentration and memory, irritability.
   • Treatment:
     • CPAP therapy: CPAP (Continous Positive Airway Pressure) is the most effective method of treating Soas. The patient puts the mask at night through which constant positive air pressure is supplied, which prevents the obstruction of the respiratory tract.
     • Surgical treatment: In some cases, surgical treatment can be recommended to eliminate the anatomical defects of the upper respiratory tract.
     • Life change change: Reducing weight, rejection of alcohol and sleeping pills, sleep on the side.
     • Interborn devices: Intra -year devices that hold the lower jaw forward can be useful for light and moderate forms of Soas.

3. Restless legs syndrome (SBN)

   SBN is a disorder characterized by unpleasant sensations in the legs, such as burning, tingling or itching, which cause an irresistible desire to move their legs, especially at rest.

   • Reasons: Genetic predisposition, iron deficiency, chronic diseases (renal failure, diabetes), pregnancy, some drugs.
   • Symptoms: Unpleasant sensations in the legs, the desire to move your legs, relieve symptoms when moving, deterioration of symptoms at rest, sleep disturbance.
   • Treatment:
     • Filling of iron deficiency: If SBN is associated with iron deficiency, it is necessary to replenish it with iron preparations.
     • Medication: Preparations such as dopamine, gabapentin and pregabalin can be prescribed.
     • Life change change: Moderate physical activity, foot massage, warm bath, avoiding caffeine and alcohol.

4. Narcolence

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

   • Reasons: It is believed that narcolepsy is associated with a deficiency of ORCHING (hypocratin), neurotransmitter, which regulates wakefulness.
   • Symptoms: Excessive daytime drowsiness, cataplexia, sleepy paralysis, hypnagogical hallucinations, automatic behavior.
   • Treatment:
     • Stimulants: To reduce daily drowsiness, stimulants, such as modaphynil and armodaphilia, are prescribed.
     • Antidepressants: Antidepressants, such as selective capture inhibitors of serotonin (SIOOS) and the reverse capture of serotonin and norepinephrine (IOZSN), are prescribed for the treatment of cataplexia.
     • Oxibat sodium: Sodium oxibat can be prescribed for the treatment of cataplexia and improve night sleep.
     • Sleep mode: Compliance with regular sleep and wakefulness can help control the symptoms of narcolepsy.

Section 5: Sleep and age characteristics

1. Sleep in newborn and babies

   Sleep plays a key role in the development of newborns and babies.

   • Features of sleep: Newborns sleep from 16 to 17 hours a day, divided into short periods of sleep and wakefulness. Circat rhythms have not yet been formed.
   • Recommendations: Create a calm and dark sleep. Lay the child on the back to reduce the risk of sudden children’s death syndrome (SVDS). Follow the doctor’s recommendations for feeding and caring for a child.
   • Sleep problems: Colic, teething, anxiety of separation can violate the baby’s sleep.

2. Sleep in children and adolescents

   Sleep is important for the physical, cognitive and emotional development of children and adolescents.

   • Recommendations for the duration of sleep: Preschool children need 10-13 hours of sleep, school children at 9-11 hours, adolescents-at 8-10 hours of sleep.
   • Factors affecting sleep: The use of electronic devices before bedtime, irregular sleep and wakefulness, stress, caffeine use.
   • Sleep problems: Insomnia, nightmares, sleeping -off, sleeping.

3. Sleep in adults

   In adults, sleep plays an important role in maintaining health and working capacity.

   • Recommendations for the duration of sleep: Most adults need 7-9 hours of sleep per day.
   • Factors affecting sleep: Stress, anxiety, depression, the use of caffeine and alcohol, irregular sleep and wakefulness, some diseases and drugs.
   • Sleep problems: Insomnia, obstructive apnea syndrome, restless legs syndrome.

4. Sleep in the elderly

   With age, the dream often changes, becomes more fragmented and superficial.

   • Features of sleep: The duration of deep sleep is reduced, awakening is increased at night, there is a need for a daytime dream.
   • Reasons for changes in sleep: Age -related changes in the brain, chronic diseases, drugs, a decrease in physical activity.
   • Recommendations: Support the regular mode of sleep and wakefulness, create a comfortable atmosphere for sleeping, avoid daytime sleep, engage in physical activity during the day, consult your doctor about taking drugs affecting sleep.

Section 6: Sleep and profession

1. Replaceable work and sleep

   Replaceable work disrupts circus rhythms and can lead to chronic fatigue, insomnia and other health problems.

   • Recommendations: Try to adhere to the most regular mode of sleep and wakefulness, even on weekends. Use bright therapy during night shifts and dark therapy during daytime sleep. Limit the use of caffeine and alcohol. Use sleeping pills only as prescribed by a doctor.
   • Adaptation strategies: Plan shifts to minimize circus rhythms. Take breaks during work to relax and cheer up.

2. Drivers and sleep

   The lack of sleep among drivers increases the risk of traffic accidents.

   • Recommendations: Get out before each trip. Take breaks every 2-3 hours. Do not drink alcohol and drugs that cause drowsiness. If you feel fatigue, stop and sleep.
   • Legislation: In many countries, there are laws that regulate the time of work and rest of drivers.

3. Medical workers and sleep

   Medical workers often work in conditions of high stress and lack of sleep, which can negatively affect their performance and patient safety.

   • Recommendations: Try to sleep in front of each shift. Take breaks during work to relax and cheer up. Use stress management strategies. Get support from colleagues and management.
   • System changes: It is necessary to create conditions that allow medical workers to get enough sleep, for example, limiting the duration of shifts and providing enough staff.

4. Office workers and sleep

   The lack of sleep can negatively affect the labor productivity of office workers.

   • Recommendations: Maintain a regular sleep and wakeful regime. Create a comfortable sleeping atmosphere. Avoid the use of caffeine and alcohol before bedtime. Engage in physical activity during the day. Manage stress. Take breaks during work to relax and cheer up.
   • Organization of the workplace: Provide a comfortable workplace with sufficient lighting and ergonomic furniture.

Section 7: Alternative methods of sleep improvement

1. Acupuncture and acupressure

   Acupuncture and acupressure are methods of traditional Chinese medicine based on stimulating certain points on the body to restore energy balance and improve health, including sleep.

   • Research: Some studies show that acupuncture and acupressure can be effective in the treatment of insomnia.
   • Action mechanisms: It is believed that acupuncture and acupressure affect the nervous system, releasing endorphins and regulating the production of neurotransmitters, such as serotonin and melatonin.

2. Aromatherapy

   Aromatherapy is the use of essential oils to improve physical and mental health, including sleep.

   • Essential oils for sleep: Lavender, chamomile, sandalwood, bergamot, cedar.
   • Methods of application: Diffuser, aroma lamp, massage with essential oils, adding essential oils to the bath.
   • Precautions: Before using essential oils, it is necessary to make sure that there is no allergy. Essential oils should not be applied to the skin in an undiluted form.

3. Biologically active additives (dietary supplements)

   Some biologically active additives can help improve sleep.

   • Melatonin: Regulates circus rhythms and promotes falling asleep.
   • Magnesium: Promotes muscle relaxation and improving sleep.
   • Valerian: It has a calming and sleeping pill.
   • Chamomile: It has a calming and anti -alert effect.
   • L-theanine: Amino acid, contributing to relaxation and improving sleep.
   • Precautions: Before taking dietary supplements, you need to consult a doctor.

4. Meditation and Mindfulnes

   Meditation and Mindfulnes are practices aimed at developing awareness and a decrease in stress, which can help improve sleep.

   • Meditation techniques: Meditation of awareness, meditation of loving kindness, scanning of the body.
   • Advantages: Reducing stress and anxiety, improving concentration, muscle relaxation.
   • Regular practice: The regular practice of meditation and Mindfulness can help improve sleep quality.

Section 8: Dream and Health of Women

1. Sleep during pregnancy

   Pregnancy has a significant impact on the dream of a woman.

   • Changes in sleep: Insomnia, frequent campaigns in the toilet at night, heartburn, restless legs syndrome, obstructive apnea syndrome.
   • Recommendations: Sleep on your side, use pillows to support the abdomen and back, avoid using fluids before bedtime, do moderate physical activity during the day, practice relaxing techniques.

2. Sleep during menopause

   Menopause is often accompanied by sleep disturbances.

   • Changes in sleep: Insomnia, night sweating, ebbbes, frequent urination.
   • Recommendations: Support the cool temperature in the bedroom, use light clothes for sleeping, avoid using caffeine and alcohol before bedtime, engage in physical activity during the day, discuss with the doctor the possibility of hormonal therapy.

3. Sleep and menstrual cycle

   Many women have changes in sleep during the menstrual cycle.

   • Changes in sleep: Insomnia, increased drowsiness, mood swings.
   • Recommendations: Maintain a regular sleep and wakefulness regime, control stress, do moderate physical activity during the day, observe a healthy diet.

Section 9: Sleep and Travel

1. Jetlag: How to deal with sleep disturbance

   Jetlag is a violation of circadian rhythms that occurs with rapid movement through several time zones.

   • Symptoms: Insomnia, fatigue, headache, irritability, digestive problems.
   • Recommendations: Start adjusting your sleep mode a few days before the trip. Arriving at the destination, immediately adapt to local time. Get enough sunlight during the day. Use melatonin to regulate circadian rhythms. Avoid the use of caffeine and alcohol.

2. Sleep in an unfamiliar environment

   Dream in an unfamiliar environment may be difficult.

   • Recommendations: Take items with you that remind you of the house (pillow, blanket, favorite book). Create the most comfortable atmosphere in the hotel room (darkness, silence, coolness). Adhere to your usual mode of sleep and wakefulness.

Section 10: tools and technology for sleep monitoring

1. Fitness trackers and smart watches

   Fitness trackers and smart watches can track various sleep indicators, such as the duration of sleep, the phase of sleep, the frequency of heart contractions and body movements.

   • Advantages: Ease of use, accessibility, the ability to track sleep dynamics.
   • Flaws: Limited accuracy, dependence on the charge of the battery.

2. Sleep applications

   There are many mobile applications designed to monitor sleep, reproduce white noise and other sounds to improve sleep, as well as to provide tips on sleep hygiene.

   • Examples of applications: Sleep Cycle, Calm, Headspace.
   • Advantages: Ease of use, accessibility, wide selection of functions.
   • Flaws: Limited accuracy, dependence on the microphone and accelerometer of the phone.

3. Polysonography (PSG)

   Polysonography is a gold standard for diagnosing sleep disorders.

   • Description: PSG is a comprehensive study during which various physiological parameters are recorded, such as brain activity (EEG), eye movements (EOG), muscle activity (EMG), heart rhythm (ECG), breathing and level of oxygen in the blood.
   • Application: PSG is used to diagnose insomnia, obstructive apnea of ​​sleep, narcolepsy, restless legs and other sleep disorders.
   • Conducting: PSG is carried out in specialized sleep laboratories.

Section 11: myths and facts about sleep

1. Myth: You can compensate for the lack of sleep on weekends.
   Fact: Although a dream on weekends can temporarily facilitate the symptoms of a lack of sleep, it does not compensate for chronic sleep deprivation.

2. Myth: The older you become, the less you need to sleep.
   Fact: The need for a dream remains relatively constant throughout the adulthood. However, with age, sleep becomes more fragmented and superficial.

3. Myth: Alcohol helps to fall asleep.
   Fact: Alcohol can help fall asleep faster, but it violates the structure of sleep, leading to frequent awakening and reducing the quality of sleep.

4. Myth: Counting sheep is an effective way to fall asleep.
   Fact: Counting sheep can be monotonous and boring, but this is not the most effective way to fall asleep. Relaxing techniques, such as meditation or deep breathing, are more effective.

5. Myth: If you woke up at night, you need to immediately get out of bed.
   Fact: If you woke up at night and cannot fall asleep for 20 minutes, it is better to get out of bed and do something relaxing (for example, read the book) until you feel drowsiness.

6. Myth: All you need is 6 hours of sleep.
   Fact: Most adults need 7-9 hours of sleep per day for optimal health and performance.

Section 12: Conclusion

Healthy sleep is the foundation of health and well -being. Understanding sleep mechanisms, compliance with sleep hygiene and timely treatment of sleep disorders will help you improve sleep quality and improve the quality of life. Do not neglect sleep, give him enough time and attention, and you will feel more energetic, healthy and happy.