Healthy sleep: how to sleep right

Healthy sleep: how to sleep right

1. Circassical Rhythms: Conductors of our cities

Our body, like a complex orchestra, obeys the inner clock, known as circus rhythms. These rhythms regulate many physiological processes, including sleeping, wakefulness, hormone production, body temperature and even digestion. Understanding and coordination of our life with these rhythms is the cornerstone of healthy sleep.

• What are circus rhythms? Circat rhythms are approximately 24 -hour biological watches that are genetically programmed in each cell of our body, but are coordinated by the central “maestro” – a suprachiasmic nucleus (diagram) in the brain hypothalamus. The circuit receives information about the light from the retina and, in turn, regulates the hormonal secretion, the activity of the nervous system and other processes that affect sleep and wakefulness.

• Light and circus rhythms: Light is the most powerful synchronizer of circadian rhythms. Morning sunlight suppresses the production of melatonin (sleep hormone) and promotes wakefulness. In the evening, with a decrease in illumination, the production of melatonin increases, preparing the body for sleep. Artificial light, especially the blue light from the screens of electronic devices, can violate this natural process, shifting our inner clock and making it difficult to fall asleep.

• The influence of circadian rhythms on sleep: Circat rhythms determine the optimal time for falling asleep and awakening, the depth of sleep and its structure. A failure in these rhythms can lead to insomnia, daytime drowsiness, a decrease in cognitive functions and increased risk of chronic diseases.

• How to synchronize your circus rhythms:

  • Regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend, to strengthen circus rhythms.
  • Morning light: Get enough morning sunlight to suppress the production of melatonin and stimulate wakefulness.
  • Limit of light in the evening: Avoid bright light and screens of electronic devices 1-2 hours before bedtime. Use blue light filters on the screens or wear glasses that block blue light.
  • Regular nutrition: Eating at the same time every day helps synchronize circus rhythms.
  • Physical activity: Regular physical exercises, especially in the morning, can improve sleep.
  • Avoid caffeine and alcohol before bedtime: These substances can disrupt circidous rhythms and worsen the quality of sleep.

2. Melatonin: Sleep hormone and circadian rhythm regulator

Melatonin is a hormone produced by the pineal gland in the brain, which plays a key role in the regulation of sleep and circadian rhythms. Its production increases in the dark and decreases when exposed to light.

• Melatonin functions:

  • Sleep regulation: Melatonin promotes falling asleep, improves sleep quality and increases its duration.
  • Regulation of circadian rhythms: Melatonin helps synchronize the inner watches of the body with the outside world.
  • Antioxidant Protection: Melatonin is a powerful antioxidant that protects the cells from damage caused by free radicals.
  • Regulation of the immune system: Melatonin plays a role in the regulation of the immune system and can have an anti -inflammatory effect.

• Factors affecting the production of melatonin:

  • World: Light suppresses the production of melatonin, so it is important to avoid bright light in the evening and receive enough morning sunlight.
  • Age: With age, the production of melatonin decreases, which can lead to sleep problems.
  • Stress: Stress can reduce the production of melatonin.
  • Some drugs: Some drugs, such as beta-blockers and non-steroidal anti-inflammatory drugs, can reduce the production of melatonin.
  • Electromagnetic fields: Studies show that the effects of electromagnetic fields can reduce the production of melatonin.

• How to increase the level of melatonin:

  • Limit of light in the evening: Avoid bright light and screens of electronic devices 1-2 hours before bedtime.
  • Dark and quiet bedroom: Provide the complete darkness and silence in the bedroom.
  • Regular sleep schedule: Go to bed and wake up at the same time every day.
  • Reducing stress: Practice relaxation techniques, such as meditation, yoga or deep breath.
  • Melatonin additives: In some cases, on the recommendation of a doctor, you can use melatonin additives to improve sleep.

• The use of melatonin as an additive: Melatonin is available in the form of additives that can be useful for insomnia, change of time zones (jetlag) and other sleep disorders. However, before taking melatonin, it is necessary to consult a doctor in order to exclude contraindications and choose the optimal dose.

3. Sleep hygiene: creating ideal conditions for relaxation

Sleep hygiene is a set of rules and practices aimed at improving the quality of sleep. Compliance with these rules helps to create optimal conditions for falling asleep and maintaining a healthy sleep.

• Regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend. This helps to strengthen circus rhythms and improve sleep.

• Comfortable bedroom:

  • Temperature: Support the cool temperature in the bedroom (about 18-20 degrees Celsius).
  • Darkness: Provide the complete darkness in the bedroom. Use dense curtains or a sleep mask.
  • Silence: Minimize the noise in the bedroom. Use Berushi or white noise, if necessary.
  • Comfortable bed: Invest in a high -quality mattress, pillows and bedding.

• Stimulant restriction:

  • Caffeine: Avoid the use of caffeine in the afternoon.
  • Alcohol: Do not drink alcohol before bedtime. Although alcohol can cause drowsiness, it violates the structure of sleep and can lead to awakening at night.
  • Nicotine: Nicotine is a stimulant, so avoid smoking before bedtime.

• Relaxation before bedtime:

  • Warm bath or shower: Warm water helps to relax the muscles and prepare for sleep.
  • Reading: Read the book (not electronic) before bedtime.
  • Meditation or deep breathing: Practice relaxation techniques to reduce stress and reassure the mind.
  • Light stretching: Light stretching can help relax muscles and relieve tension.

• Regular physical activity: Regular physical exercises can improve sleep, but avoid intense training immediately before bedtime.

• Avoid daytime sleep: If you experience sleep problems at night, avoid daytime sleep or limit it up to 30 minutes in the morning.

• State therapy: If you have circus rhythms, light therapy can be useful. Use a special lamp for light therapy in the morning to suppress the production of melatonin and stimulate wakefulness.

4. Sleep phases: night rest architecture

Sleep is not just a state of peace, but a complex cyclic process consisting of several phases, each of which plays an important role in restoring the body. Understanding these phases helps us better understand how sleep works and how to improve it.

• NREM-сон (Non-Rapid Eye Movement): NREM-SN is about 75-80% of the total sleep time and consists of three stages:

  • N1 (Jump): This is the easiest stage of sleep when we are just starting to fall asleep. In this stage, we can easily wake up.
  • N2 (light sleep): In this stage, sleep becomes deeper, and it is more difficult for us to wake up. Body temperature and heart rhythm are reduced.
  • N3 (deep sleep): This is the deepest and most restorative stage of sleep. At this stage, tissue restoration, strengthening the immune system and memory consolidation occurs. Awakening in this stage can cause disorientation and drowsiness.

• REM-сон (Rapid Eye Movement): REM-SOS is about 20-25% of the total sleep time and is characterized by quick eye movements, an increase in heart rate and breathing frequency, as well as increased brain activity. In this stage, we see dreams. REM-SN is important for training, memory and emotional regulation.

• Sleep cycles: During sleep, we pass through several NREM and REM-SNE cycles. Each cycle lasts about 90-120 minutes. At the beginning of the night, deep sleep (N3) prevails, and by morning the duration of REM-SNN increases.

• The influence of various factors on the phases of sleep:

  • Age: With age, the duration of deep sleep (N3) decreases and the frequency of awakening increases at night.
  • Stress: Stress can violate the structure of sleep and reduce the duration of REM-SN.
  • Alcohol: Alcohol can violate the structure of sleep and reduce the duration of REM-SNN.
  • Medicines: Some drugs can affect the phases of sleep.

• How to improve the structure of sleep:

  • Observe sleep hygiene: Create optimal conditions for falling asleep and maintaining a healthy sleep.
  • Regular physical activity: Regular physical exercises can improve sleep structure.
  • Reducing stress: Practice relaxation techniques to reduce stress and improve sleep.
  • Avoid alcohol and caffeine before bedtime: These substances can violate the structure of sleep.

5. Snowstocks: when you should seek help

Snowstocks are drugs that are used to treat insomnia and other sleep disorders. However, they should be used with caution and only as prescribed by a doctor.

• Types of sleeping pills:

  • Benzodiazepines: These are old sleeping pills that have sedative, anxiolytic and muscular-rampant effects. They can cause addiction and side effects, such as daytime drowsiness, impaired coordination and cognitive disorders.
  • Nezenzodiazepine sleeping pills: These are newer sleeping pills that selectively affect the receptors in the brain responsible for sleep. They have a lower risk of addiction and side effects than benzodiazepines.
  • Antidepressants: Some antidepressants, such as trazodon and amitriptylin, have a sedative effect and can be used to treat insomnia.
  • Antihistamines: Some antihistamines, such as diphenhydramine, have a sedative effect and can be used to treat insomnia. However, they can cause side effects, such as dry mouth, constipation and urinary retention.
  • Melatonin: Melatonin is a hormone that regulates the dream. It can be used in the form of an additive for the treatment of insomnia, the change of time zones (jetlag) and other sleep disorders.

• When to consult a doctor about insomnia:

  • Insomnia lasts more than 3 months.
  • Insomnia significantly affects your daytime activity.
  • You experience other symptoms such as depression, anxiety or pain.
  • You suspect that your insomnia can be caused by the underlying disease.

• Important issues that should be discussed with a doctor before taking sleeping pills:

  • The reasons for your insomnia.
  • Other methods of treating insomnia, such as sleep hygiene and cognitive-behavioral therapy.
  • The type of sleeping pills that suits you best.
  • Dose and duration of treatment.
  • Side effects and risks of sleeping pills.
  • Interaction with other drugs that you take.

• Risks and side effects of sleeping pills:

  • Daytime drowsiness.
  • Violation of coordination.
  • Cognitive disorders.
  • Addition and addiction.
  • Cancellation syndrome.
  • Parasunia (sleeping -off, nightmares, disorders of behavior in a dream).

• Alternatives to sleeping pills:

  • Cognitive-behavioral therapy for insomnia (KPT): This is an effective method of treating insomnia, which helps change thoughts and behavior associated with sleep.
  • Sleep hygiene: Compliance with sleep hygiene rules can improve sleep quality.
  • Relaxation techniques: Meditation, yoga and deep breathing can help reduce stress and improve sleep.
  • Plant remedies: Some plant agents, such as valerian and chamomile, can have a sedative effect and used to treat insomnia. However, their effectiveness is not proven, and they can cause side effects.

6. Apne of sleep: Stop breathing in a dream

Apnea of ​​sleep is a common sleep disorder in which breathing periodically stops and begins during sleep. This can lead to a decrease in the level of oxygen in the blood, impaired sleep structure and increased risk of cardiovascular diseases.

• Types of upna sleep:

  • Obstructive Apna of sleep (OAS): This is the most common type of sleep apnea, in which the respiratory tract is blocked by soft throat tissues.
  • Central Apine sleep (CAS): This is a less common type of sleep apnea, in which the brain does not send signals to the muscles responsible for breathing.
  • Mixed Apine sleep: This is a combination of obstructive and central apnea of ​​sleep.

• Symptoms of sleep apnea:

  • Snoring: Loud and intermittent snoring is the most common symptom of sleep apnea.
  • Stops of breathing in a dream: Family members may notice that a person’s breathing stops during sleep.
  • Daytime drowsiness: People from the Apno sleep often experience daytime drowsiness, even after a sufficient amount of sleep.
  • Headaches in the morning: Headaches in the morning can be a sign of sleep apnea.
  • Dry mouth in the morning: Dry mouth in the morning can be caused by breathing through the mouth during sleep.
  • Irritability and problems with concentration: Apnea of ​​sleep can lead to irritability and problems with concentration.
  • Night sweets: Night sweat can be a sign of sleep apnea.
  • Libido decrease: Apnea of ​​sleep can lead to a decrease in libido.
  • Frequent urination at night: Frequent urination at night can be a sign of sleep apnea.

• Risk factors for sleep apnea:

  • Obesity: Obesity is the main risk factor in sleep apnea.
  • Age: The risk of sleep apnea increases with age.
  • Male Paul: Men often suffer from sleep apnea than women.
  • Family history of sleep apnea: If you have family members with sleep apnea, you have an increased risk of this disorder.
  • Big circumference of the neck: A large circumference of the neck can increase the risk of sleep apnea.
  • The use of alcohol and sleeping pills: The use of alcohol and sleeping pills can aggravate sleep apnea.
  • Smoking: Smoking can increase the risk of sleep apnea.
  • Nasal congestion: Nasal congestion can aggravate sleep apnea.

• Diagnosis of sleep apnea:

  • Polisonography (PSG): This is a standard method for diagnosing sleep apnea. During PSG, monitoring of various physiological parameters, such as brain activity, eye movements, muscle activity, heart rhythm, breathing and oxygen in the blood.
  • Homemade polysography: This is a simpler diagnostic method for sleep apnea, which can be carried out at home. During home PSG, breathing and oxygen in the blood are monitored.

• Sleeping Apno Treatment:

  • CPAP therapy. This is the most effective method of treating sleep apnea. The CPAP apparatus gives constant positive air pressure in the respiratory tract, which prevents their lock during sleep.
  • Surgical treatment: Surgical treatment can be recommended in some cases of sleep apnea when CPAP therapy is ineffective or not tolerated.
  • Positional therapy: Positional therapy involves a dream on the side to prevent the respiratory tract.
  • Interborn devices: Inside devices help to hold the lower jaw and tongue in the correct position, which prevents the locking of the respiratory tract.
  • Life change change: Changing the lifestyle, such as weight loss, rejection of alcohol and smoking, can help reduce the severity of the sleep apnea.

• The consequences of an untreated sleep apnea:

  • Cardiovascular diseases: Apna of sleep increases the risk of cardiovascular diseases, such as hypertension, stroke and myocardial infarction.
  • Type 2 diabetes: Apnea of ​​sleep increases the risk of type 2 diabetes.
  • Daytime drowsiness and accidents: Daytime drowsiness caused by apnea of ​​sleep can lead to automobile accidents and other injuries.
  • Cognitive disorders: Apnea of ​​sleep can lead to cognitive impairment, such as problems with memory and concentration.
  • Depression: Apnea of ​​sleep can lead to depression.

7. Restless legs: irresistible desire to move your feet

Restless legs syndrome (SBN) is a neurological disorder, which is characterized by an irresistible desire to move your legs, especially at rest, usually accompanied by unpleasant sensations in the legs.

• Symptoms of restless legs syndrome:

  • An irresistible desire to move your feet: This is the main symptom of SBN.
  • Unpleasant sensations in the legs: Sensations can be described as itching, burning, tingling, pulling pain or goosebumps on the skin.
  • Deterioration of symptoms at rest: Sytnic symptoms usually intensify at rest, for example, with sitting or lying.
  • Relief of symptoms when moving: SBN symptoms are usually facilitated when moving, for example, when walking or stretching.
  • Deterioration of symptoms in the evening and night: Syntomas of SBN usually intensify in the evening and night.
  • Periodic movements of the limbs in a dream (PDKS): PDKS is the involuntary movements of the limbs that occur during sleep. They often accompany SBN.

• Causes of restless legs syndrome:

  • Primary SBN: The cause of the primary SBN is unknown. It is believed that it is associated with genetic factors and disorders in the work of the dopamine system in the brain.
  • Secondary SBN: Secondary SBN can be caused by various factors, such as:
    • Iron deficiency: Iron deficiency is the most common cause of secondary SBN.
    • Chronic renal failure: Chronic renal failure can lead to SBN.
    • Pregnancy: SBN often occurs during pregnancy.
    • Some drugs: Some drugs, such as antidepressants and antihistamines, can cause SBN.
    • Neurological diseases: Some neurological diseases, such as Parkinson’s disease and peripheral neuropathy, can cause SBN.

• Diagnosis of restless legs syndrome:

  • Medical examination: The doctor will conduct a medical examination and ask about your symptoms.
  • Blood tests: Blood tests can be carried out to exclude iron deficiency and other conditions that can cause SBN.
  • Polisonography (PSG): PSG can be carried out to exclude other sleep disorders and to evaluate the PDKS.

• Treatment of restless legs syndrome:

  • Treatment of the underlying disease: If SBN is caused by the underlying disease, such as iron deficiency or chronic renal failure, treatment of the underlying disease can relieve SBN symptoms.
  • Life change change: Change in lifestyle, such as regular physical exercises, rejection of caffeine and alcohol, can help reduce SBN symptoms.
  • Medicines: Medicines that can be used to treat SBN include:
    • Dopaminergic drugs: These drugs help regulate the level of dopamine in the brain.
    • Gabapentin and Pregabalin: These drugs are used to treat neuropathic pain and can also relieve SBN symptoms.
    • Benzodiazepines: Benzodiazepines can help improve sleep, but they can cause side effects, such as daytime drowsiness and addiction.
    • Opioids: Opioids can be used to treat severe cases of SBN, but they carry a high risk of getting used.

• Tips for alleviating symptoms of restless legs syndrome:

  • Feet massage: Foot massage can help relax muscles and reduce SBN symptoms.
  • Warm or cold compresses: Warm or cold compresses can help alleviate the unpleasant sensations in the legs.
  • Stretching legs: Stretching of the legs can help relax muscles and reduce SBN symptoms.
  • Walking: Walking can help relieve SBN symptoms.
  • Foot exercises: Foot exercises, such as rotation of ankles and bending and extension of the feet, can help reduce the symptoms of SBN.
  • Avoid caffeine and alcohol: Caffeine and alcohol can aggravate SBN symptoms.
  • Support the regular sleep schedule: Support the regular sleep schedule, going to bed and waking up at the same time every day.

8. Parasia: Unusual phenomena in a dream

Parasunia is a group of sleep disorders, which are characterized by unusual behavior, experiences or physiological events occurring during sleep, falling asleep or awakening.

• Types of paracinon:

  • Dawn (somnambulism): Dawn is a condition in which a person gets up and walks in a dream.
  • Nightmares: Nightmares are bright and frightening dreams, which usually lead to awakening.
  • Night horrors: Night horrors are episodes of intensive fear and panic that occur during sleep.
  • Disorder of behavior in a dream with quick eye movements (RPBDG): RPBDG is a sleep disorder in which a person physically plays his dreams.
  • Sleepy paralysis: Sleepy paralysis is a condition in which a person wakes up, but cannot move or speak.
  • Syvyvision (dentilicvia): Skyvasia is speaking in a dream.
  • Enuresis (night incontinence of urine): Enuresis is involuntary urination during sleep.
  • Brooksism (grinding teeth in a dream): Broxsism is grinding teeth in a dream.
  • Explosion of the head in a dream: The explosion of the head in a dream is a feeling of a loud explosion or cotton in the head during falling asleep or awakening.

• Causes of paracinon:

  • Genetic factors: Some paracania, such as sleeping and night horrors, may have a genetic predisposition.
  • Stress: Stress can aggravate parasia.
  • Fever: The fever can cause paracania, especially in children.
  • Some drugs: Some drugs can cause paracania.
  • Other sleep disorders: Some paracania can be associated with other sleep disorders, such as sleep apnea and restless legs syndrome.
  • Neurological diseases: Some neurological diseases can cause paracania.

• Diagnostics of paracinon:

  • Medical examination: The doctor will conduct a medical examination and ask about your symptoms.
  • Sleep diary: Keeping a sleep diary can help identify patterns in your dream and identify possible causes of paracinum.
  • Polisonography (PSG): PSG can be carried out to evaluate your sleep and detect parasinum.

• Parasunium treatment:

  • Safety: It is important to ensure the safety of a person suffering from parallers to prevent injuries.
  • Life change change: A change in lifestyle, such as a decrease in stress, maintaining a regular sleep schedule and rejection of alcohol, can help reduce paracinia.
  • Medicines: Medicines that can be used to treat paracinum include:
    • Benzodiazepines: Benzodiazepines can help improve sleep and reduce paracania, but they can cause side effects, such as daytime drowsiness and addiction.
    • Antidepressants: Some antidepressants can help reduce paracania.
    • Melatonin: Melatonin can help improve sleep and reduce some paracania.
  • Cognitive-behavioral therapy (KPT): KPT can help reduce stress and anxiety, which can aggravate parasonia.

• Parasonium management tips:

  • Provide a safe sleep for sleep: Remove from the bedrooms all objects that you can stumble or hit.
  • Install locks on windows and doors: This will help prevent leaving home during demolition.
  • Reduce stress: Practice relaxation techniques, such as meditation, yoga or deep breath.
  • Support the regular sleep schedule: Go to bed and wake up at the same time every day.
  • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can aggravate parasia.
  • Talk to your doctor: If you have a paracania, talk to your doctor to get the correct diagnosis and treatment.

9. Change of time zones (Jetlag): Violation of circadian rhythms when traveling

The change of time zones (Jetlag) is a disorder of circadian rhythms, which occurs at a rapid intersection of several time zones. This leads to a violation of the synchronization of the internal watches of the body with a new time, which causes various symptoms, such as fatigue, insomnia, problems with concentration of attention and digestive disorder.

• Symptoms of Jetlag:

  • Fatigue and drowsiness: These are the most common symptoms of Jetlag.
  • Insomnia: Difficulties with falling asleep or maintenance of sleep.
  • Problems with concentration: Difficulties with concentration of attention and decision making.
  • Irritability: Irritability and mood swings.
  • Digestive disorder: Digestive disorder such as constipation or diarrhea.
  • Headaches: Headaches.
  • Reduced appetite: Decrease in appetite.

• Factors affecting the severity of the jetting:

  • The number of crossed time zones: The more time zones you crossed, the heavier the jetlag will be.
  • Travel direction: Travel to the east usually causes a heavier jetlag than a journey to the West.
  • Age: Older people are more likely to experience a heavier jetlag.
  • Health status: People with chronic diseases may experience a more severe jetlag.
  • Individual features: Some people are more susceptible to Jetlag than others.

• Prevention and treatment of jetga:

  • Start preparation in advance: A few days before the trip, begin to gradually adjust your sleep and meal schedule in order to bring it closer to time in a new time zone.
  • Avoid caffeine and alcohol before the flight: Caffeine and alcohol can violate sleep and aggravate the symptoms of Jetlag.
  • Drink a lot of water: Dehydration can aggravate the symptoms of a jetga.
  • Try to sleep during the flight: If possible, try to sleep during the flight to reduce fatigue.
  • Get enough sunlight: After arriving at the new time zone, get enough sunlight, especially in the morning to help synchronize your circus rhythms.
  • Adhere to a new schedule of sleep and eating: Adhere to a new schedule for sleeping and eating, even if you do not want to.
  • Use melatonin: Melatonin can help regulate your circus rhythms and improve sleep. Take melatonin 1-2 hours before bedtime in a new time zone.
  • State therapy: Light therapy can help synchronize your circus rhythms. Use a special lamp for light therapy in the morning to stimulate wakefulness, or in the evening to suppress the production of melatonin.
  • Medicines: In some cases, the doctor may prescribe medicines to help cope with the jetlag.

• Tips for minimizing the jetting:

  • When traveling to the west: Go to bed an hour later every day a few days before the trip.
  • When traveling east: Go to bed an hour earlier every day a few days before the trip.
  • If possible, choose flights arriving during the day: This will allow you to get enough sunlight and quickly adapt to a new time zone.
  • Try to avoid important matters in the first days after arrival: Give yourself time to adapt to a new time zone.
  • Be patient: Jetlag can last several days. Do not be discouraged if you do not feel good immediately after arrival.

10. Dream and age: changes in a dream throughout life

Sleep undergoes significant changes throughout life. The need for a dream, the structure of sleep and the quality of sleep change with age. Understanding these changes helps us to adapt our habits of sleep to different stages of life and maintain a healthy sleep.

• Dream in infancy:

  • The need for a dream: Babies sleep most of the day, from 14 to 17 hours a day.
  • Sleep cycles: Sleep cycles in babies are shorter than in adults, about 50-60 minutes.
  • REM-SON: Babies spend most of the time in a dream in a REM-phase, which is important for the development of the brain.
  • Unproductive sleep schedule: The sleeping schedule of babies is usually unpredictable.

• Dream in childhood:

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