Healthy sleep: the key to a long and happy life

I. Physiological foundations of sleep:

Circat rhythms: internal hours of the body.
- Determination of circadian rhythms: endogenous, periwood vibrations of biological processes in the body. They are regulated genetically and synchronized by external factors (light, temperature, social interaction).
- The role of the suprachiamatic nucleus (SCN): the main oscillator of circadian rhythms located in the hypothalamus. He receives information about light exposure to the retina and coordinates the work of other organs and systems.
- The influence of circadian rhythms on sleep-bond: regulation of the production of melatonin (sleep hormone), cortisol (stress hormone) and body temperature. Violation of circadian rhythms leads to insomnia, fatigue and other health problems.
- Synchronization of circadian rhythms: the importance of regular sleep and wakefulness, the effects of natural light during the day and the limitation of artificial light at night.
- Diseases associated with a violation of circadian rhythms: sleep phase delay syndrome, sleep phase syndrome, a dedicated work schedule, seasonal affective disorder.
Stages of sleep: from nap to deep recovery.
- Non-RM (NREM) Sleep: includes three stages (N1, N2, N3).
  - N1 (nap): the transitional state between wakefulness and sleep. It is characterized by a slowdown in brain activity, hypnagogical hallucinations and hypnotic jerks.
  - N2 (light sleep): most of the night prevails. It is characterized by the appearance of sleepy spindles and K-comprehensive EEGs.
  - N3 (deep sleep): the most restored stage of sleep. It is characterized by slow delta waves on the EEG, a decrease in heart rate and breathing frequency, and muscle relaxation. It is important for physical recovery, strengthening immunity and memory consolidation.
- REM (Rapid Eye Movement) Sleep: characterized by quick eye movements, rapid and irregular breathing, increasing heart rate and blood pressure. Brain activity resembles wakefulness. It is important for the consolidation of emotional memory, training and creative thinking. Dreams most often occur in REM-phase.
- Sleep cycles: sleep consists of several cycles, each of which lasts about 90-120 minutes. During the night, the ratio between NREM and REM is changing. In the first half of the night, N3 sleep prevails, in the second half of the night – REM Sleep.
- Functions of each stage of sleep:
  - NREM SLOM: Physical restoration, energy replenishment, strengthening of immunity, consolidation of declarative memory (facts, events).
  - REM SPOM: Consolidation of procedural memory (skills, habits), emotional regulation, creative thinking, brain development (especially in children).
Neurotransmitters and hormones that regulate sleep.
- Melatonin: Hormone produced by the pineal gland in the dark. Promotes falling asleep and maintaining sleep.
- Cortisol: stress hormone produced by the adrenal glands. Usually reaches a peak in the morning and decreases in the evening, which contributes to wakefulness. Violation of this rhythm can lead to insomnia.
- Adenosine: a neurotransmitter accumulating in the brain during the day. An increased level of adenosine causes drowsiness. Caffeine blocks the effect of adenosine, thereby reducing drowsiness.
- GABA (gamma-aminomatic acid): the main brake neurotransmitter in the brain. Promotes relaxation and falling asleep.
- Serotonin: a neurotransmitter participating in the regulation of mood, appetite and sleep. Is the predecessor of melatonin.
- Histamine: a neurotransmitter that promotes wakefulness. Antihistamines can cause drowsiness.
- OREXIN (hypocretin): neuropeptide produced by a hypothalamus. Stimulates wakefulness and regulates appetite. The deficiency of ORCHING can lead to narcolepsy.
- The interaction of neurotransmitters and hormones: a complex system of regulation of sleep, in which neurotransmitters and hormones interact with each other, providing a balance between sleep and wakefulness.

II. The influence of healthy sleep on health:

Physical health:
- The immune system: sufficient sleep strengthens the immune system, increasing resistance to infections and diseases. During sleep, the body produces cytokines that help fight inflammation. The lack of sleep weakens the immunity and increases the risk of diseases.
- Cardiovascular system: chronic lack of sleep increases blood pressure, cholesterol and the risk of developing cardiovascular diseases, such as heart attack and stroke. Dream regulates heart rate and blood pressure.
- Metabolism: lack of sleep violates the metabolism of glucose and insulin, which increases the risk of type 2 diabetes. Sleep also affects hormones that regulate appetite, such as ghrelin and leptin. The lack of sleep can lead to an increase in appetite and weight gain.
- Weight: lack of sleep is associated with weight gain and obesity. This is due to a violation of the regulation of appetite and metabolism.
- Hormonal balance: sleep plays an important role in the regulation of hormones, including growth hormone, cortisol, testosterone and estrogen. The lack of sleep can disrupt the hormonal balance and lead to various health problems.
- Muscle restoration: During sleep, muscle restoration after physical exertion occurs. The growth hormone released during sleep contributes to the growth and restoration of muscles.
- Reducing the risk of chronic diseases: sufficient sleep reduces the risk of chronic diseases, such as diabetes, cardiovascular diseases, obesity and some types of cancer.
Mental health:
- Mood: lack of sleep can lead to irritability, poor mood and depression. Sleep plays an important role in the regulation of mood and emotional stability.
- Anxiety: lack of sleep can enhance anxiety and panic attacks.
- Concentration: lack of sleep reduces concentration, memory and cognitive functions.
- Memory: Dream plays an important role in the consolidation of memory. During sleep, the information received during the day is processed and stored in long -term memory.
- Learning: lack of sleep worsens the ability to teach and assimilate new information.
- Making decisions: lack of sleep makes it difficult to make decisions and worsens the ability to critical thinking.
- Reducing the risk of mental disorders: sufficient sleep reduces the risk of developing mental disorders, such as depression, anxiety disorder and bipolar disorder.
- Emotional regulation: sleep helps to regulate emotions and cope with stress.
Cognitive functions:
- Attention and concentration: sufficient sleep is necessary to maintain attention and concentration during the day. The lack of sleep reduces the ability to concentrate and increases the risk of errors.
- Memory and training: Sleep plays an important role in the consolidation of memory and improving the ability to learn.
- Solving problems: sufficient sleep improves the ability to solve problems and make decisions.
- Creative thinking: sleep contributes to creative thinking and the search for new ideas.
- Reaction rate: Done lack slows down the reaction rate and increases the risk of accidents.
- Cognitive flexibility: sleep improves cognitive flexibility, that is, the ability to switch between different tasks and adapt to new situations.
- Productivity: sufficient sleep increases the productivity and efficiency of work.
Longevity:
- The connection between sleep and life expectancy: studies show that people who sleep enough live longer. The lack of sleep is associated with an increased risk of premature death.
- The influence of sleep on age -related changes: sufficient sleep slows down the aging process and helps maintain health and energy in old age.
- Reducing the risk of age -related diseases: sufficient sleep reduces the risk of developing age diseases, such as Alzheimer’s disease, Parkinson’s disease and dementia.

III. Sleep disorders: causes, symptoms and treatment:

Insomnia (insomnia): Difficulties with falling asleep and maintaining sleep.
- Types of insomnia:
  - Acute insomnia: short -term insomnia caused by stress, changes in the environment or other temporary factors.
  - Chronic insomnia: insomnia, which lasts more than three months and occurs at least three times a week.
- Causes of insomnia:
  - Stress: emotional stress, anxiety, depression.
  - Poor sleep hygiene: irregular sleep mode, use of caffeine or alcohol before bedtime, using electronic devices in bed.
  - Medical states: chronic pain, cardiovascular disease, respiratory diseases, hormonal disorders.
  - Medicines: Some drugs can cause insomnia.
  - Mental disorders: depression, anxiety disorder, bipolar disorder.
- Symptoms of insomnia:
  - Difficulties with falling asleep.
  - Frequent awakening at night.
  - Difficulties with repeated falling asleep after awakening.
  - Early awakening.
  - Fatigue and drowsiness during the day.
  - Irritability, bad mood.
  - Difficulties with concentration and memory.
- Insomnia treatment:
  - Cognitive-behavioral therapy for insomnia (KPT-B): an effective method of treating insomnia, which helps to change the negative thoughts and behavior associated with sleep.
  - Sleep hygiene: Improving sleep hygiene (regular sleep mode, creating comfortable conditions for sleeping, avoiding caffeine and alcohol before bedtime).
  - Medicines: sleeping pills can be used for short -term treatment of insomnia, but they are not a long -term solution.
  - Melatonin: It can be useful for the treatment of insomnia, especially in case of violation of circadian rhythms.
Obstructive apnea syndrome (Soas): Stopping breathing in a dream.
- Causes of Soas:
  - Obesity: overweight can lead to narrowing of the respiratory tract.
  - Anatomical features: enlarged tonsils, adenoids or deviation of the nasal septum.
  - Age: SAS risk increases with age.
  - Paul: Men are more prone to Soas than women.
  - Smoking: Smoking irritates and inflams the respiratory tract.
  - The use of alcohol: alcohol relaxes the muscles of the throat, which can lead to obstruction of the respiratory tract.
- Symptoms of Soas:
  - Loud snoring.
  - Stop breathing in a dream (noticed by a partner).
  - Frequent awakening at night.
  - Fatigue and drowsiness during the day.
  - Headaches in the morning.
  - Dry mouth in the morning.
  - Reducing concentration of attention and memory.
  - Irritability, bad mood.
- SOAS Diagnostics:
  - Polysonography (PSG): a study of sleep, which records brain activity, eye movements, muscle activity, heart rate, breathing and oxygen level in the blood.
- SOAS Treatment:
  - CPAP therapy (Continous Positive Airway Pressure): Using a device that creates constant positive pressure in the respiratory tract to prevent their obstruction.
  - Oral devices: devices that move the lower jaw forward to expand the respiratory tract.
  - Surgical treatment: can be recommended in some cases to remove tonsils, adenoids or correction of other anatomical features.
  - Change in lifestyle: weight loss, rejection of smoking and alcohol.
Restless legs syndrome (SBN): an irresistible desire to move your feet.
- Reasons for SBN:
  - Genetic predisposition.
  - Iron deficiency.
  - Chronic diseases: renal failure, diabetes mellitus, Parkinson’s disease.
  - Pregnancy.
  - Some medicines.
- SBN symptoms:
  - An irresistible desire to move your feet, especially at rest.
  - Unpleasant sensations in the legs: tingling, burning, crawling goosebumps.
  - Deterioration of symptoms in the evening and night.
  - Relief of symptoms when moving.
- SBN treatment:
  - Iron preparations: with iron deficiency.
  - Dopaminergic drugs: drugs that increase the level of dopamine in the brain.
  - Anticonvulsants: drugs that are used to treat epilepsy, but can also be effective for SBN.
  - Opioids: can be used to treat severe cases of SBN.
  - Change in lifestyle: regular physical exercises, avoiding caffeine and alcohol.
Narcolence: Excessive drowsiness during the day and sudden attacks of sleep.
- Causes of narcolence:
  - ORDOCINE deficiency (hypocretein): neuropeptide, which regulates wakefulness.
  - Autoimmune disease: the immune system attacks cells producing OREXIN.
- Symptoms of narcolesis:
  - Excessive drowsiness during the day.
  - Kataplexia: a sudden loss of muscle tone caused by strong emotions (laughter, anger, surprise).
  - Sleepy paralysis: the inability to move or speak when falling asleep or awakening.
  - Hypnagogical hallucinations: bright dreams when falling asleep.
- Treatment of narcolence:
  - Stimulants: drugs that help to be awake during the day.
  - Antidepressants: drugs that can reduce cataplect, sleepy paralysis and hypnagogical hallucinations.
  - Sodium oxibat: a drug that improves night sleep and reduces drowsiness during the day.
Parasia: Unusual behavior in a dream.
- Types of paracinon:
  - Snowstep (somnambulism): walking or performing other actions in a dream.
  - Nightmares: terrible dreams that lead to awakening.
  - Night horrors: sudden episodes of strong fear and panic in a dream.
  - Talking in a dream (Somunilovia): Talking in a dream.
  - Explining head syndrome: feeling of a loud explosion in the head when falling asleep or awakening.
  - Bruxism: grinding in a dream.
- Causes of paracinon:
  - Stress.
  - Lack of sleep.
  - Alcohol.
  - Medicines.
  - Some medical conditions.
- Parasunium treatment:
  - Improving sleep hygiene.
  - Stress decrease.
  - Medicines: In some cases, drugs can be prescribed to reduce the frequency of paracinum.

IV. Sleep hygiene: creating favorable conditions for sleep:

Regular mode of sleep and wakefulness.
- The importance of constant time of falling asleep and awakening: helps synchronize circus rhythms and improve sleep quality.
- Compliance with the sleep regime even on weekends: Avoid sharp changes in sleep mode on weekends, as this can disrupt circus rhythms.
- Establishment of a dream schedule: Determine the optimal time for falling asleep and awakening and try to adhere to it.
Comfortable bedroom: silence, darkness and coolness.
- Optimum temperature in the bedroom: 18-20 degrees Celsius.
- Elimination of noise sources: Use Berushi, white noise generator or sound insulation.
- Complete darkness: Use dense curtains or a sleep mask.
- Convenient bed and pillow: select a mattress and a pillow that provide support and comfort.
- Regular change of bedding: maintain the cleanliness and freshness of bedding.
Limiting the use of electronic devices before bedtime.
- The influence of blue light on the production of melatonin: blue light emitted by electronic devices, inhibits the production of melatonin and makes it difficult to fall asleep.
- Avoiding the use of phones, tablets and computers 1-2 hours before bedtime: Replace the use of electronic devices by reading the book, meditation or other relaxing activities.
- Using blue light filters: install blue light filters on your devices or use glasses that block blue light.
Limiting the use of caffeine and alcohol before bedtime.
- The stimulating effect of caffeine: caffeine can remain in the body for several hours and difficult to fall asleep.
- The influence of alcohol on sleep: alcohol can cause drowsiness, but it also violates the structure of sleep and leads to frequent awakening at night.
- Avoiding the use of caffeine and alcohol 4-6 hours before bedtime.
Regular physical exercises.
- The benefits of physical exercises for sleeping: regular physical exercises can improve sleep quality and facilitate falling asleep.
- Time for physical exercises: Avoid intense physical exercises immediately before bedtime. It is better to play sports in the morning or in the evening, but no later than 2-3 hours before bedtime.
- Types of physical exercises: aerobic exercises (walking, running, swimming) and strength training.
Proper nutrition.
- Avoiding heavy foods before bedtime: heavy food can complicate digestion and cause discomfort, which can disturb a dream.
- Balanced diet: Eat healthy and balanced food during the day.
- Referers of bedtime: use products containing triple (turkey, milk, nuts), magnesium (spinach, pumpkin seeds) and calcium (dairy products).
Rituals before going to bed: relaxing classes to prepare for sleep.
- Warm bath or shower: helps to relax muscles and reduce stress.
- Reading the book: Choose light and relaxing literature.
- Meditation or yoga: helps to calm the mind and relieve stress.
- Listening to quiet music: relaxing music can help fall asleep.
- Keeping a diary: Write down your thoughts and feelings to free yourself from them before going to bed.
Sunlight during the day.
- The importance of the effects of natural light: natural light helps synchronize circus rhythms and improve sleep quality.
- Spend the time on the street during the day: try to spend at least 30 minutes a day on the street, especially in the morning.

V. Dream and Age:

Sleep in children and adolescents:
- The recommended amount of sleep for children and adolescents: children need more sleep than adults.
- The influence of sleep on development and training: sufficient sleep is important for the physical and mental development of children and adolescents.
- Snow problems in children and adolescents: insomnia, nightmares, sleeping -off.
- Recommendations for improving sleep in children and adolescents: regular sleep mode, limiting the use of electronic devices before bedtime, creating comfortable sleep conditions.
Sleep in adults:
- Recommended amount of sleep for adults: 7-9 hours per day.
- The influence of sleep on health and productivity: sufficient sleep is important for health, productivity and well -being.
- Snow problems in adults: insomnia, obstructive apnea syndrome, restless legs syndrome.
- Recommendations for improving sleep in adults: sleep hygiene, decreased stress, treatment of sleep disorders.
Sleep in the elderly:
- A change in the structure of sleep with age: in older people, sleep becomes more fragmented and superficial.
- Recommended amount of sleep for older people: 7-8 hours a day.
- Problems of sleep in the elderly: insomnia, obstructive apnea syndrome, restless legs syndrome, nickturius (night urination).
- The influence of sleep on the health of the elderly: sufficient sleep is important for the health and cognitive functions of older people.
- Recommendations for improving sleep in older people: sleep hygiene, treatment of sleep disorders, regular physical activity.

VI. Sleep and pregnancy:

Changes in a dream during pregnancy.
- The first trimester: increased drowsiness, nausea, frequent urination.
- Second trimester: improving sleep, decreased drowsiness.
- The third trimester: difficulties with falling asleep, heartburn, back pain, frequent urination, restless legs syndrome.
Recommendations to improve sleep during pregnancy.
- Sleep on the side: preferably on the left side to improve blood flow to the uterus and fruit.
- Use support pillows: put the pillows under the stomach, between the knees and behind the back for greater comfort.
- Avoid drinking a lot of liquids before bedtime: to reduce the frequency of night urination.
- Eat light food before bedtime: avoid heavy food to prevent heartburn.
- Engage in easy physical activity: regular walks can improve sleep.
- Relaxing techniques: meditation, yoga, breathing exercises.
- Consult a doctor: if you have serious sleep problems, consult a doctor for consultation.

VII. Alternative methods for improving sleep:

Meditation and Mindfulnes.
- How meditation helps to relax and fall asleep: meditation helps to calm the mind, reduce stress and improve sleep quality.
- Various techniques of meditation: meditation of awareness, meditation of loving kindness, meditation of body scanning.
- Mindfulnes practice: Pay attention to the present moment without condemnation.
Aromatherapy.
- The use of essential oils for relaxation and improving sleep: lavender, chamomile, sandalwood, bergamot, valerian.
- Methods of using essential oils: diffuser, aromatic lamp, bath, massage.
Herbal remedies.
- Herbs contributing to sleep: valerian, chamomile, lemon balm, passiflora.
- Forms of the release of herbal products: tea, tincture, capsules.
- Consultation with a doctor: before using herbal products, consult a doctor, especially if you take other medicines.
Acupuncture and acupressure.
- Acupuncture: Stimulation of certain points on the body using needles.
- Supreme massage: massage of certain points on the body for relaxation and improving sleep.
Biological feedback (biofidbek).
- How biofidback helps to regulate physiological processes, such as heart rate and muscle tension: biofidback helps to learn how to control physiological processes, which can improve sleep.

VIII. Myths and facts about sleep:

Myth: You can “sleep for the future.”
- Fact: sleep does not accumulate. The lack of sleep has a cumulative effect, and it cannot be compensated by additional sleep on weekends.
Myth: If you fall asleep quickly, then the dream is good.
- Fact: too fast falling asleep can be a sign of lack of sleep.
Myth: snoring is normal and harmless.
- Fact: snoring can be a sign of obstructive apnea syndrome, which can have serious health consequences.
Myth: Alcohol helps to fall asleep.
- Fact: alcohol can cause drowsiness, but it violates the structure of sleep and leads to frequent awakening at night.
Myth: Older people need to sleep less.
- Fact: older people need as much sleep as adults, but their dream often becomes more fragmented and superficial.
Myth: Reading before bedtime is bad.
- Fact: Reading before going to bed may be a relaxing ritual if you choose an easy and relaxing literature.
Myth: If you can’t sleep, you need to lie in bed and wait until the dream comes.
- Fact: If you cannot fall asleep for 20 minutes, it is better to get out of bed and do something relaxing, and then go to bed again when you feel drowsiness.

IX. Technology and sleep:

Applications and devices for tracking sleep.
- Functions of applications and devices for tracking sleep: measuring the duration of sleep, stages of sleep, heart rate, breathing and movements.
- The benefits and restrictions of the use of technologies for tracking sleep: they can help monitor sleep and identify problems, but are not a replacement for professional diagnosis and treatment.
Smart alarms.
- How smart alarms work: they wake up in a phase of easy sleep to facilitate awakening.
Light alarms.
- How light alarms imitate the sunrise: help to wake up more naturally and energetically.
Noise -disposable headphones and white noise generators.
- How they help to create a quiet situation for sleeping: they block external noises and create a comfortable atmosphere for sleeping.

X. Conclusion: Invest in your dream – invest in your life.

Healthy sleep is the basis of a long and happy life. Improving the quality of sleep is an investment in your physical and mental health, cognitive functions and longevity. Introduce the principles of sleep hygiene into your life, seek help from specialists in the event of problems with sleep and do not neglect the importance of a good rest. Your life will become more vivid, productive and happy if you pay due attention.

Healthy sleep: the key to a long and happy life

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