How dreams affect your well-being. The effect of sleep on the body

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Introduction
1.1 The concept of sleep and its types
1.2 Sleep structure
1.3 Neuroanatomy of sleep
2.1 Sleep pathology
2.2 Sleep therapy
2.3 Conditions for good sleep
Conclusion

Introduction

Many scientists involved in sleep research believe that sleep is precisely the physiological state that can provide rest to brain cells. By studying the phenomena occurring in the body during sleep, they established it beneficial influence. It has been experimentally proven that during sleep the body does not freeze, but recovers after prolonged wakefulness.

Since ancient times, people have been asking questions: what is sleep, what causes it, why do all people and many animals have an irresistible need for it? “If you want to have a wonderful day, you must first have a wonderful night” - these wonderful the words belong to the American scientist P. Bragg. According to his definition, sleep is one of the most important creators of healthy nerve cells, and a night of sound, relaxing, restorative sleep is the best health insurance.

We sleep for more than a third of our lives, which means we dream for several years. Although much is already known about the mechanisms of dreams, scientists have not yet reached a consensus regarding their meanings and functions.

The problem posed by the study is that in modern science Not everything is known about sleep, and many questions regarding sleep do not yet have answers.

The relevance of this study is due to the fact that sleep is an integral part of human life and important factor his health.

The object of study is sleep and dreams.

The subject of the research is the psychophysiological foundations of sleep and dreaming.

The goal of the project is to characterize sleep and its types, as well as to identify the relationship between sleep and dreams, their impact on human behavior and health.

To achieve this goal, the following tasks were set:

1) define the conceptual apparatus of the study - what sleep and dreams are;

2) analyze literary data on the topic of sleep and dreams;

3) consider various hypotheses and research results of scientists;

4) analyze the research data.

Research hypothesis. Sleep has mainly physiological characteristics, and dreams have psychological characteristics.

Chapter 1. Sleep. Physiological and psychological basis of sleep

1.1 The concept of sleep and its types

Sleep is a state of rest in the body, which is accompanied by a decrease in the intensity of a number of physiological processes: the excitability of the central nervous system decreases, consciousness turns off, muscles relax, cardiac activity and breathing slow down, and blood pressure etc. The frequency of sleep is related to the circadian rhythm of the body.

The onset of sleep depends on the inhibition of nerve cells in the higher parts of the nervous system - the cerebral cortex. During wakefulness, a number of changes always occur in working (excited) nerve cells, depending on their consumption (waste) of certain substances. During inhibition (and switching off the nerve cell from active external activity), the original composition of the nerve cells is restored. Partial inhibition is inherent in some groups of nerve cells in the cerebral cortex even during wakefulness. Every time inhibition begins to spread across the cerebral cortex, a person begins to feel sleepy. The more of the surface of the cortex is covered during the process of inhibition, the more prone to sleep. When inhibition has covered all (or almost all) parts of the cerebral cortex and descended to the underlying subcortical parts of the brain, and when it is deep enough, complete sleep occurs.

The most typical functional states for the human brain are: sleep, quiet wakefulness and active wakefulness. For precise quantitative characteristics of these states, physiologists use special equipment that records various physiological processes that occur in the body, including electronic potentials (bioelectric) that arise during the work of brain cells. Recording the dynamics of such electrical potentials on paper tape or in computer memory is called an encephalogram (from the Greek enkephalos - brain and gramma - recording), and a device with which you can study the electrical activity of the brain is called an encephalograph. It was thanks to the use of an encephalograph that scientists were able to decipher some of the signals that the brain sends during sleep, study their sequence and pattern, and penetrate physiological essence processes occurring in the brain.

There are many reasons that can cause inhibition of nerve cells in the cerebral cortex. For example, a person develops the habit of going to bed at certain time, in a certain room. In such cases, the conditioned signals, the triggers of sleep, are time, one or another situation. Therefore, it often happens that when the usual conditions change (in another room, at other hours), it is difficult for a person to fall asleep. The cause of drowsiness can also be the prolonged effect of any monotonous, monotonous stimulus, since such irritations, repeated, lead to inhibition of everything. more cells of the cerebral cortex. It is known how, for example, the sound of rain, the monotonous sound of train wheels, or monotonous reading are conducive to sleep. However, strong irritations can interfere with sleep. Therefore, before going to bed, it is recommended to turn off the lights, eliminate extraneous noise if possible, turn off the TV and radio, cover yourself tightly to protect yourself from the cold, and take a comfortable position.

There are several other types of sleep: narcotic (caused by various chemical or physical agents), hypnotic and pathological. The last three types of sleep are usually considered as a consequence of non-physiological effects on the human or animal body.

Drug sleep is an artificially induced deep dream with loss of consciousness and pain sensitivity. Used for pain relief during operations; is achieved by influencing the central nervous system with various narcotic drugs that are introduced into the body by inhalation ( inhalation anesthesia) or intravenously, intramuscularly, into the rectum (non-inhalation anesthesia). Also, drug-induced sleep can be caused by various types of chemical influences: inhalation of ether vapor, chloroform, introduction of various types of drugs into the body, for example, alcohol, morphine and others.

Hypnotic sleep (hypnosis) is a temporary state of consciousness, characterized by a narrowing of its volume and a sharp focus on the content of suggestion, which is associated with a change in the function of individual control and self-awareness. The state of hypnotic sleep occurs as a result of special influences of the hypnotist or targeted self-suggestion. In a general sense, hypnotic sleep is a socio-medical concept about a set of techniques for targeted verbal and sound influence on the human psyche through consciousness inhibited in a certain way, leading to the unconscious execution of various commands and reactions, while being in an artificially induced state of inhibition of the body - drowsiness or pseudosleep. During hypnotic sleep, it is possible to turn off voluntary cortical activity while maintaining partial contact with the environment and the presence of sensorimotor activity.

Pathological sleep occurs with brain anemia, brain injury, the presence of tumors in the cerebral hemispheres or damage to certain areas of the brain stem. This also includes lethargic sleep, which can occur as a reaction to severe emotional trauma and can last from several days to several years. The phenomena of pathological sleep should also include somnambulism, the physiological mechanisms of which are still unknown.

1.2 Sleep structure

There are five stages of sleep in total, which are repeated several times during the night in the same sequence. The time it takes for the brain to go through all five stages once is about 1.5 hours. That is why the duration of night sleep should be either 6 hours, or 7.5 hours, or 9 hours, i.e. is a multiple of 1.5. Daytime sleep should usually last about 1.5 hours. If you wake a person not at the end of the fifth stage, but during any other, then he retains the feeling of insufficient sleep for quite a long time.

Each stage of sleep has its own characteristics of electrical activity in the brain.

The first stage, the shortest (10-15 minutes), the stage of drowsiness, is characterized by a decrease in overall electrical activity compared to a state of quiet wakefulness and a constant slowdown in the rhythm of waves generated by the brain. The sleeper reacts to sounds and is easy to wake up.

Second stage, stage slow sleep, takes up almost half of your sleep time. At this stage, against the background of low electrical activity of the brain, flashes of electrical oscillations are periodically recorded different frequencies. This indicates that certain groups of brain cells at this time become excited, active, but soon calm down again.

At the third stage, so-called high-amplitude delta waves are added to them, which, in fact, are characteristic of a state of active wakefulness. At the fourth stage, it is these delta waves that become the dominant form of activity, and the electrical picture of sleep bears little resemblance to the calm state of the second stage. The third and fourth stages of sleep are combined common name delta sleep. Interestingly, it is during this period that a person’s sleep is the deepest. In this case, the eyeballs no longer move, but muscle tone, or tension, remains at the same level.

This is followed by the fifth stage of sleep, which is called paradoxical sleep. The fifth stage is so called because the electrical activity of the brain during this period is almost indistinguishable from the state of active wakefulness. It is believed that most dreams occur precisely in this fifth stage of sleep. Paradoxical sleep accounts for approximately 23% of total sleep duration. At this stage of sleep, the bioelectrical activity of the brain increases again and a series of fast waves begin to be generated. The eyeballs move under closed eyelids, hence the term rapid eye movement sleep, and overall muscle tone drops. Sometimes observed muscle spasms, especially in the fingers and toes. During this period, the sleeper is immersed in the dreaming phase and is difficult to wake up. This stage is repeated approximately every 100 minutes and lasts from 10 to 20 minutes.

All stages of sleep, with the exception of paradoxical sleep, are characterized by a decrease metabolic processes in the body, general relaxation. During this time, a variety of things happen in the body. recovery processes, which put in order molecules and cells damaged during daytime wakefulness. For a long time only this function was attributed to sleep, meanwhile special studies showed that even deep sleep is characterized by deep dreams reminiscent of thoughts and reasoning, and this indicates certain brain activity. There is a widespread view about the special role of deep sleep: supposedly it is at this stage that information can move from short-term to long-term memory. Based on this hypothesis, various methods of hypnopaedia - sleep training - are promoted. Paradoxical sleep, in contrast to slow-wave sleep, sharply enhances autonomic reactions (i.e., the reactions of those physiological systems that provide vital important functions- breathing, blood circulation, digestion, excretion, etc.) - vegetative storms, and can also cause vivid, emotionally charged dreams. The physiological significance of paradoxical sleep is that at this stage a kind of discharge occurs, the cerebral cortex is freed from information load and emotional stress, and are created optimal conditions for upcoming activities. At this stage, the so-called alpha rhythm of electrical activity of the brain is recorded, which scans all brain structures and is an integrating neurophysiological mechanism that ensures information processing processes.

Thus, sleep is a heterogeneous and multifunctional process of high functional significance. The subsequent functional state of a person, his performance, mental activity and emotional background. If you have trouble sleeping or long absence the speed of reactions decreases, attention is impaired, rapid fatigue occurs during mental work, and irritability increases. All stages of sleep, including “paradoxical sleep,” are observed from the moment the child is born.

1.3 Neuroanatomy of sleep

In a state of slow-wave sleep, brain cells do not turn off and do not reduce their activity, but rebuild it; During paradoxical sleep, most of the neurons in the cerebral cortex work as intensely as during the most active wakefulness. Thus, both phases of sleep play a vital role in life; they are apparently associated with the restoration of brain functions, processing of information received in previous wakefulness, etc., but what exactly this role is remains unknown.

The states of sleep and wakefulness are extremely complex; various structures brain and various neurotransmitter systems.

Firstly, this is a mechanism for regulating the rhythm of activity, rest, which includes the retina of the eyes, the suprachiasmatic nuclei of the hypothalamus (the main pacemaker of the body) and the pineal gland, which secretes the hormone melatonin. Secondly, these are mechanisms for maintaining wakefulness - subcortical activating systems that provide the entire range of conscious human activity, located in the reticular formation, in the area of the locus coeruleus, raphe nuclei, posterior hypothalamus, basal ganglia forebrain; neurons release glutamic acid, acetylcholine, norepinephrine, serotonin histamine. Thirdly, this is the mechanism of slow sleep, which is realized by special inhibitory neurons scattered throughout different parts of the brain and secreting the same transmitter - gamma-aminobutyric acid. Finally, this is the mechanism of paradoxical sleep, which is triggered from a clearly defined center located in the area of the so-called pons and medulla oblongata. The chemical signal transmitters of these cells are acetylcholine glutamic acid.

In the brain there are clusters of neurons, the stimulation of which causes the development of sleep (hypnogenic centers). There are three types of structures:

1) Structures that ensure the development of slow-wave sleep:

anterior parts of the hypothalamus (preoptic nuclei)

nonspecific nuclei of the thalamus

raphe nuclei (contain the inhibitory neurotransmitter serotonin)

Moruzzi brake center (middle part of the bridge)

2) Centers REM sleep:

blue spot

vestibular nuclei of the medulla oblongata

superior colliculus of the midbrain

reticular formation of the midbrain (REM centers)

3) Centers regulating the sleep cycle:

locus coeruleus (stimulation - awakening)

separate areas of the cerebral cortex.

1.4 The concept of a dream and its features

A dream is a kind of consciousness during sleep, characterized by the appearance of more or less vivid images. Deep sleep, in which inhibition takes over the cerebral cortex and spreads to the subcortical nodes, is not accompanied by dreams. Dreams occur during shallow sleep, when certain areas of the cerebral cortex remain incompletely inhibited. A significant role in the occurrence of a dream is played by irritations coming from the external world, as well as from internal organs. During shallow sleep, these irritations reach the cerebral cortex, the cells of which, due to incomplete inhibition, are especially sensitive to weak irritants. The content of a dream is associated with a stock of impressions and ideas, which is stored in memory, existing in the form of traces of previously received irritations recorded in the cerebral cortex during the life of a given person. Unlike the waking state, in dreams these traces enter into unusual, often absurd connections with each other, which is due to the separation of different parts of the cerebral cortex and subcortex during sleep. Therefore, dreams are often chaotic, incoherent, and sometimes have a fantastic character.

From time immemorial people have been trying to interpret dreams. In the eighteenth century, it was common among Europeans that dreams are a reflection of a person's inner life and character. People began to record dreams and look for hidden meanings in them. Some, like Harvey de Saint-Denis, even believed that they could even influence their dreams. The French philosopher Henri Bergson (1859-1941) imagined dreams as internal images obtained through vision. For other thinkers, dreams were a mirror image of the soul.

At the beginning of the eighteenth century, a systematic study of the meaning of dreams began. This was done by Sigmund Freud (1856-1939) and Card Gustav Jung (1875-1961). Freud, considered the founder of psychoanalysis, viewed dreams as the expression of certain urges and desires that are repressed during waking life. In the eyes of Jung, who initially worked with Freud, dreams provided access to important archetypes common to all civilizations.

The ideas of psychoanalysis received further development in the process of research in the field of neurophysiology - the science of the mechanisms of activity of the nervous system. Since the late 1950s, the study of dreams has evolved into a discipline dedicated to uncovering the mechanisms that allow us to dream. Now scientists can accurately determine the moment of the beginning of the dream period. Based on data obtained using electroencephalography (EEG) and other physiological indicators, it was possible to identify specific types of sleep: light sleep, deep sleep or rapid eye movement sleep. During shallow and deep sleep, high-amplitude slow waves are recorded. REM sleep is characterized by low-amplitude fast waves generated by the brain.

The main feature of a dream is symbolism. Dreamed events often have a double meaning: directly or indirectly they hint at something beyond the scope of the dreamed plot. Special condition, in which the sleeping brain is located, leads to the fact that the events of the dream turn out to be, as it were, an encrypted expression of those problems or impressions that worried a person in his daytime life. Moreover we're talking about not only about obvious dreams or fears: often no less strong impact the plot and symbolic details of a dream are influenced by things that the person himself may not be aware of. These are the so-called hidden, or repressed, desires and anxieties. In a dream, all these things are rethought and take on a special appearance. For example, one can often judge from the content of a dream about some kind of bodily illness: the illness makes itself felt in the form of certain events occurring in a certain environment. A person may dream that he is suffocating or drowning, and this will mean that he has some problems with the functioning of his heart or lungs.

A lot of scientific works have been written about the symbolic meaning of dreams and their main types, among which the studies of S. Freud and C. - G. Jung especially stand out.

The main characteristic of a dream, according to S. Freud, is that the dream is prompted by a desire, and the fulfillment of this desire is realized through the content of the dream. That is, a dream is the elimination of stimuli that disturb sleep through the hallucinatory experience of wish fulfillment. The processes through which the explicit content of a dream is formed from hidden dream thoughts, somatic stimuli, and remnants of daytime impressions use four main mechanisms - condensation, displacement, secondary processing and figurative representation of thoughts.

Condensation - the merging of various ideas into one component - the mechanism of the dream, which is a way of functioning mental processes, for example, with wit at the level of words (neologisms). Censorship uses condensation for its own purposes, because... Condensation makes it difficult to interpret obvious mental contents. Condensation is expressed in the fact that the explicit narrative of a dream is only a short translation of its hidden content. Therefore, S. Freud made the assumption that in order to understand the meaning of a dream, you need to ask a person, because the dreamer knows what his dream means, even if he does not remember it. He just doesn't know about his knowledge.

Displacement is the mechanism of dreaming, when the feeling of tension, significance, and importance of a certain idea passes over other, initially weaker ideas associated with the first chain of associations.

Secondary processing consists of regrouping and linking the elements of a manifest dream into a more or less harmonious whole.9

The figurative representation of thoughts is the transformation of thoughts into visual images. To express individual elements of a dream, there is a visual representation of words, especially abstract concepts.

All dreams are united by an important common feature: They are unconscious or unconscious in nature. On the one hand, it is obvious that in a dream the work of human consciousness, its logical and reality-symbolizing mechanisms are manifested. On the other hand, it is no less obvious that the work of consciousness in a dream is noticeably different from what we deal with during wakefulness.

Psychoanalysts explain that dreams reflect subconscious desires and fears that are suppressed during wakefulness. According to neurophysiologists, with the help of REM dreams, knowledge, information, and skills acquired during the day are remembered in nerve cells. Despite the difference in points of view, both agree that dreams help store new events and ideas in memory and process them with the participation of emotions

We sleep for more than a quarter of our lives, which means we dream for several years. Although much is already known about the mechanisms of dreams, scientists have not yet reached a consensus regarding their meanings and functions.

Chapter 2. Sleep as an integral part of human life

2.1 Sleep pathology

There are three main types of sleep pathologies:

1) Insomnia (dyssomnia) is a disturbance of night sleep. For example, insomnia.

Most often, insomnia is expressed in the fact that a person cannot fall asleep for a long time or awakening occurs much earlier than usual, and sleep is interrupted several times during the night for a long time; in other cases, sleep may be long but not deep enough.

The causes of insomnia can be different. Occasionally, it can also occur in a healthy person, since overwork, anxiety, mental arousal, and irritation interfere with the occurrence of inhibition in the cerebral cortex, which underlies sleep. In nervous people, with increased excitability of the nervous system, any excitement, even for an insignificant reason, disrupts sleep. Insomnia can be long-lasting and debilitating; at the same time, if a person falls asleep, then the sleep remains shallow, with vivid dreams, sometimes of a nightmarish nature; such a dream is not refreshing. Insomnia is observed in various types of general diseases, accompanied by fever, circulatory disorders (in heart patients), and diseases respiratory tract with an attack of coughing and shortness of breath, with many psychoses (for example, with delirium tremens), as well as diseases of the nervous system (for example, with encephalitis, disorders cerebral circulation etc.).

2) Hypersomnia is an irresistible pathological drowsiness. For example: narcolepsy, lethargic sleep.

Narcolepsy is a sleep disorder characterized by persistent sleepiness and a tendency to sleep at inappropriate times. With narcolepsy, a person usually suffers from sleep “attacks” and also experiences constant drowsiness and a feeling of fatigue that persists despite any amount of sleep. Unrecognized and uncontrolled narcolepsy can have an extremely negative impact on the patient's quality of life.

Recent advances in medicine, technology and pharmacology have helped doctors diagnose and treat this disease. Although a cure for narcolepsy has not yet been found, most people with the disease can live almost normal image life with appropriate treatment.

Although the exact cause is not known, narcolepsy appears to be a disease of the part of the brain that controls sleep and wakefulness. Cataplexy and sleep paralysis are similar to the loss of muscle tone that accompanies normal dreams. However, in people with narcolepsy, these phenomena (loss of muscle tone and dreaming) occur at inappropriate times.

Psychiatric and psychological problems are not the cause of narcolepsy. Sometimes the occurrence of narcolepsy runs in families. At the same time, many people suffering from narcolepsy do not have relatives with a similar disease. Recent studies have found reduced levels of the brain chemical hypocretin in patients with narcolepsy. Some researchers believe that the problem is related to the gene responsible for the production of hypocretin. Combination of gene disorders with factors personal life may lead to disease.

The most common manifestation of narcolepsy is the following symptoms: redundant daytime sleepiness; cataplexy (sudden loss of muscle strength); "sleep paralysis" (a feeling of immobility during sleep); hypnagogic hallucinations (hallucinations that occur just before falling asleep, during daytime sleep and/or upon awakening).

In most cases, excessive daytime sleepiness is the most bothersome symptom. Symptoms of narcolepsy may appear all at once or develop gradually over many years.

Lethargic sleep is a painful state of immobility that looks like sleep. With lethargy, the patient lies with his eyes closed, breathing is even, shallow, but barely perceptible, relaxation of all muscles is noted (raised limbs fall like whips). In severe cases of lethargy, the pupils do not react to light, cardiac activity is sharply weakened, and skin temperature is significantly reduced. Sometimes all body functions are so weakened that only medical supervision(listening to the heart, measuring rectal temperature, fluoroscopy) can reveal signs of life. Consciousness in a number of cases of lethargy is preserved: when recovering from an attack of lethargy, patients can tell what happened to them and around them. Most often, patients wake up to eat; in severe cases, they swallow it without leaving the painful state. The duration of lethargy varies from several minutes to several days. However, cases have been described where patients were in a state of lethargy for several years.

Lethargy usually occurs in people weakened by prolonged infectious disease, mental trauma, physical or mental stress. Sometimes lethargy can be a symptom of hysteria, as well as other diseases of the nervous system.

3) Parasomnias. Examples of parasomnia: somnambulism (sleepwalking/sleepwalking), teeth grinding, nightmares, epileptic seizures etc.

Somnambulism (from the Latin Somnus - sleep and ambulo - I walk, wander), sleepwalking, sleepwalking, is a special type of painful sleep disorder, during which those suffering from this disorder, without completely waking up, automatically perform a series of sequential, most often mundane, actions - shifting things that come to hand, move objects, clean the room, get dressed, wander, etc. There are no memories of actions taken upon awakening. This disorder occurs in a number of diseases - psychopathy, epilepsy, brain injury, etc. Stories about the exceptional abilities of sleepwalkers (walking along the ledge of multi-story buildings, etc.) are considered fables. Treatment of somnambulism is associated with the treatment of the underlying disease in which it occurs.

An electroencephalogram shows that somnambulism is observed not during the REM sleep phase or the dream phase, but during the period of deep sleep, when the bioelectrical activity of the brain is reduced. Consciousness is turned off, but the muscles receive coordinated commands from the motor centers. Somnambulism can be caused by genetic predisposition, stress or the influence of the moon.

The so-called sleepwalking of children (a child jumps up at night in his sleep, screams, talks about topics that excite him during the day) occurs in hyperexcitable children. When carrying out a hardening and strengthening regimen, as well as with age, children's sleepwalking disappears.

It is necessary to distinguish from somnambulism the so-called ambulatory automatism, i.e. involuntary wandering is a special type of clouding of consciousness in which a person, for several minutes (and sometimes hours), automatically performs actions that are ordinary in content: his actions (walking, traveling on a bus or train, undressing, etc.) are quite consistent , however, they are not caused by the environment in which he is in this moment is not caused by a real need, and sometimes contradicts it (for example, a patient takes off his dress at work, unbuttons it inappropriately, etc.). This condition arises and ends suddenly, and all actions performed during this period are not remembered by the patient.

The simplest and shortest expression of ambulatory automatism is the so-called absence seizure - a sudden and instant loss of consciousness, not accompanied by any complex actions. During an absence seizure, the patient seems to freeze; he has an absent look, does not answer questions, his speech breaks off, as if he had forgotten what he was talking about; the spoon brought to the root falls from the hands, the workpiece falls out, etc. After a few seconds normal mental activity is restored, but there is no memory of what happened. Ambulatory automatism in general and, in particular, absence are most often a symptom of epilepsy, sometimes organic diseases brain and some other psychoses. Treatment of somnambulism is carried out within the framework of the disease that causes it.

Treatment of sleep disorders should be primarily hygienic, aimed at maintaining a healthy lifestyle, regular routine and creating the best conditions for sleep. Psychotherapeutic methods, soothing teas and herbal tinctures. Prescription sleeping pills should be used as a last resort when all other means of normalizing sleep have been exhausted. It must be borne in mind that the “ideal sleeping pill” has not yet been created, i.e. a substance that is effective and safe to such an extent that it can be purchased without a doctor’s prescription and taken independently, like vitamins. Even the latest innovations in this area give very undesirable effects when used regularly.

The scientific and medical community is now aware that even small chronic disorders sleep and wakefulness, so characteristic of modern urbanized humanity, even if they do not pose a health hazard, are nevertheless fraught with serious consequences in the production sector, in transport, etc. They may even be one of the most important reasons (hidden behind the vague term “human factor”) of a number of incidents and disasters, including the Chernobyl accident. The US Special Public Commission "Sleep, Disasters and Social Policy" came to the conclusion in 1988 that life and character production activities person in the conditions of the scientific and technological revolution (driving a car, “communicating” with a computer, etc.) dictates the need for strict adherence strict requirements sleep hygiene, while his lifestyle does not fit well with these requirements (night cities flooded with electric light - the so-called “Edison effect”, constant noise, late television broadcasts, etc.).

This conflict continues to escalate, which forces urgent measures to be taken in industrialized countries. In particular, in the USA, more than 500 centers for the correction of sleep disorders have been deployed throughout the country, within the framework of the National Institute of Health (analogous to our Academy Medical Sciences) a special Institute for the Study of Sleep was created, new non-drug treatment methods were developed, etc. One of the most important directions in this area is the creation of effective and harmless medicines new generation. To solve all these problems, a necessary condition is the study of fundamental physiological mechanisms human sleep.

2.2 Sleep therapy

Based on the protective, protective role of sleep, scientists have developed methods for treating a number of diseases (nervous and mental, certain forms) with artificial extended sleep. peptic ulcers, hypertension, etc.). Sleep therapy is carried out using various methods:

so-called sedative (calming) therapy, in which patients are given small doses of sleeping pills for the purpose of a calming effect and normalization of sleep if it has been disturbed;

sleep insomnia hypersomnia parasomnia

treatment with extended sleep (up to 10-14 hours a day, including night and daytime sleep), for which slightly larger doses of sleeping pills are usually used;

treatment with long-term sleep (15-18 or more hours a day), which is usually achieved by using large doses sleeping pills.

Treatment is carried out in courses lasting up to 20-30 days in a hospital setting, in small rooms, protected from light and sound stimuli.

Sleep therapy is a method aimed at the cause of diseases, which are based on neuroses with phenomena of violation of higher nervous activity. Artificially induced deep sleep (anesthesia) is also used during surgical operations.

2.3 Conditions for good sleep

Sleep is the most important part of our life. This is the time when the body performs the most important actions - grows, recovers, regenerates tissue. How to achieve sound and healthy sleep will be discussed below.

1. Don't try to control your sleep.

Sleep is one of the few things in life over which you have no control. Sleeping exactly as much as we want, falling asleep on command and waking up the same way is unattainable. None of us will simply have the ability to control our sleep. The sooner you realize that you cannot bend the sleep process to your wishes, the less time you will waste in vain in painful attempts to fall asleep.

2. Set a time to sleep.

Setting a time to sleep is just as important as setting a precise time to wake up in the morning. No need to set an alarm for the evening. Just choose an exact time to go to bed every day, including weekends, and stick to it. Your body needs fixed rest. You will soon see for yourself that it will be easier to fall asleep this way, and after sleep you will feel cheerful and fresh. The way it should be.

3. Take a shower or bath before bed.

Drowsiness occurs when body temperature rises. The effect of sleeping pills works well hot bath or shower. You can lie down in the bath and let your body relax and get ready for rest. Then go to the bedroom and enjoy a sound and healthy sleep.

4. Remove bright lights.

Even a small amount of light can disrupt a restful sleep. That's why the TV, computer, even the lights in the hallway should be turned off immediately before bed. Many people say: “I’m used to falling asleep like this.” In fact, for the body it is always tension and stress. This does not allow you to rest peacefully. You weaken your immune system so quickly and harm yourself.

5. Turn off extraneous noise.

It's the same as with light. Even slight, but constant noise can ruin your sleep. The sounds made by the low frequencies. They are barely audible, but they strain the brain. Instead, it is better to sleep with the sound of a fan. The fan creates so-called “white noise”, which can mask unpleasant sound effects from the surrounding outside world.

6. Keep it cool.

Fresh air is a companion to sound and healthy sleep. Therefore, before going to bed, always lower the temperature in the room you are going to sleep in. In a cool room, all processes in the body are carried out more calmly. The blood is saturated with oxygen, the body rests and rejuvenates.

7. Eat light food for dinner.

Consuming heavy foods and drinks during lunch increases the risk of digestive problems. You may also be bothered by frequent visits to the toilet at night. Any food should be consumed at least two hours before bedtime. But it’s better if it’s just light snacks. This will help you sleep more deeply and restfully.

8. Don't smoke or drink alcohol before bed.

You can sometimes indulge in drinking wine and cigarettes before bed (for example, during a family gathering), but don't make it a habit. Alcohol and nicotine are stimulants that will not only keep you from falling asleep, but will also disrupt your restful sleep at night.

9. Choose the right pillow.

A pillow is like a bra - it should fit perfectly. In case of the slightest discomfort, do not expect that this will allow you to sleep peacefully. Make sure your pillow is comfortable and fully adapted to the position in which you sleep at night. It is better if it is made from natural materials.

10. Remove animals from the bedroom.

Scratching the door, sharpening the claws, meowing - is there a need to say more? What adorable and delightful pets they are, they are not the best bedtime companions. At night, they wake up often, and thus disturb your restful sleep. It's better to make sure that they haven't settled there before going to the bedroom.

11. Eliminate pain.

If you experience even minor pain, do not tolerate it. Make every effort to eliminate it. Only under this condition will you be able to sleep peacefully, without waking up, until the morning.

12. Avoid coffee before bed.

Drink coffee well in the morning, but never drink caffeinated drinks after sunset. This is a powerful stimulant. Coffee can increase blood pressure in a few minutes. You can forget about achieving sound and healthy sleep.

13. Just breathe deeply.

Stop thinking about the long list of tasks that need to be completed in the morning. Focus your attention solely on your breathing. You can breathe deeply and slowly or quickly and shallowly, but most importantly - rhythmically. Breathing like a lullaby will help you fall asleep faster and more soundly and then wake up refreshed and refreshed.

14. Stay calm.

When you experience insomnia, don't panic. This will only deepen your condition. Give yourself a break. Even if you spend the night awake, it's not the end of the world. Relax and think positive thoughts. Do what you love - read a book or listen to calm music. Another way is to wake up your husband and have sex. This the best remedy against insomnia!

15. Don't try to compensate for a sleepless night.

Conclusion

Skin care, exercise, proper nutrition, our attractiveness depends on this, but no less important will be healthy sleep. Sleep should be long. Otherwise, problems may soon appear: wrinkles, bags and bruises under the eyes, hypertension, increased fatigue, irritability. According to experts, sleep duration should be at least 8 hours, but the average person sleeps 6 hours on weekdays and 7 hours on weekends. But even in such a strict regime, sleep should improve health, be complete and promote beauty. Sleep has a great influence on the human body.

In order to feel in great shape after sleep you need to:

Sh fall asleep and wake up at the same time. In other words, sleep should come not when there is no strength, but when it is time to sleep. You need to calmly and smoothly fall into sleep, and not fall through.

Ш Create your own bedtime ritual. Let it be a little thing pleasant to the soul: Herb tea or glass warm milk with honey, foam bath, foot massage with aromatic oils. The main thing is that it calms you down and brings you pleasure. You can apply your favorite cream with a delicate aroma to your face, turn on relaxation music, perform a calming yoga asana, in short, just pamper yourself. The secret of this action is that you perform a certain ritual and set your body up for a restful sleep. In addition, this is a good way to get rid of unnecessary thoughts and worries, as these are the best friends of insomnia.

Ш You need to sleep on the right surface. And more depends on the position your body occupies during sleep than we think. If the spine is in an unnatural position during sleep, then all internal organs suffer: oxygen starvation, blood circulation is impaired. And this is a direct path to an unhealthy appearance, to illness.

The food we eat before bed has an important influence on sleep. The lighter the dinner, the sleep better. Before going to bed, you should avoid spicy, heavy, fatty foods, eggs, and red meat. As for drinks, you should not consume those that have a diuretic effect: coffee, orange tea, and alcohol. Preference should be given to all dairy products, fish, pasta, white bread, and raw vegetables. Perfect option, this is to eat 2 hours before bedtime. Knowing the effect sleep has on the human body, you will be able to notice that you do not adhere to some of the recommendations from this article. By following these tips, you can ensure yourself good dream and have a great night's sleep.

Sleep not only restores our physical strength, but also helps fight stress. Indeed, when we sleep well at night, we suffer less stress during the day. Sleep has a beneficial effect on memory, which plays important role in the learning process. Boosts the immune system and helps us fight bacteria, viruses and various diseases. This is why it plays an important role in most treatment approaches. Complete rest and sufficiently long, refreshing sleep are possible only on a comfortable, sufficiently wide and long bed that is not too warm. The body gradually warms the layer of air located between the blanket and the mattress, and the person, falling asleep, seems to be immersed in an air bath of a pleasant, soothing temperature. The skin vessels on the surface of the body dilate evenly, resulting in a calm, refreshing sleep.

Bedding should be made of fabrics that allow air and water vapor to pass through well enough. The bed should not be too soft, but elastic. Pillows should be moderately soft, not very tightly stuffed, with double inner pillowcases. The best material for a blanket is wool. A wool blanket protects against the cold and is much more beneficial for bed ventilation than other blankets. The bed must be kept clean and systematically removed from dust and other contaminants. Mattresses, pillows, and blankets should be ventilated as often as possible. It is recommended to wear nightwear that does not restrict breathing and movement, or to sleep without underwear. When sleeping, you should not cover your head with a blanket, and you should not bury your head in the pillow, as this makes breathing difficult.

It is necessary to take care of the cleanliness of the air in the room where they sleep. Too warm, humid air is a common cause of restless sleep. In the warm season, you should sleep at open windows; In winter, before going to bed, ventilate the room well, and if possible climatic conditions(and if this does not cause excessive noise), leave the window open overnight. Before going to bed, at least a 10-15 minute walk in the fresh air is very useful; it calms the nervous system. It is not recommended to read in bed. It is useful to take a warm (but not hot) general or foot bath before going to bed.

A full stomach often causes restless sleep and nightmares. For this reason, you should not eat a heavy dinner before bed. But even a hungry person falls asleep worse and sleeps more lightly. So it's best to eat light dinner, without large quantity fats, meat, without stimulants, 2-3 hours before bedtime. You don't need to drink a lot of fluids before bed; you should especially beware of strong tea and coffee. It is also not recommended to smoke before bed, especially in bed.

Normal sleep is important for maintaining human health and performance. Duration normal sleep decreases with age. Thus, children aged about 1 year should sleep up to 18 hours; The duration of sleep in adults is subject to individual fluctuations. In old age, as a rule, it is difficult for a person to sleep the 7-8 hours he needs continuously; The duration of sleep in adults is subject to individual fluctuations. In this case, if conditions permit, it is better to sleep for several hours twice (or even three times) during the day. For sick or weakened people, in addition to night sleep, sleep after lunch is useful.

Good, deep sleep occurs without dreams. Just such a dream the best way restores the composition of nerve cells of the central nervous system. However, even during normal deep sleep, not all brain cells can be inhibited to the same extent. No matter how deep the sleep is, no matter how much inhibition takes over the brain, the sleeper may remain susceptible to certain stimuli. For example, a mother sleeping soundly after working day, does not respond to noise, screams, jolts, knocking, but immediately wakes up when the child cries weakly.

Insufficiently deep sleep does not give the feeling of complete rest. Systematic lack of sleep, usually manifested in drowsiness and decreased performance, inevitably worsens the condition of the nervous system, making it more vulnerable and weaker. Lack of sleep is especially harmful during periods of intense work (for example, before exams), since it is at this time that the nervous system needs more good rest. Often, sleep disturbance (insomnia or excessive sleepiness) is a sign of the disease. Therefore, in case of incipient sleep disorder, you should consult a doctor.

There is no such thing as compensation for lost sleep. The only thing you can do is try to get back into the right rhythm. Simply going to bed earlier is unlikely to help you. Forcing yourself to sleep during the day is also unnecessary. This way your body receives mixed signals. So the best way to find your sleep pattern is to match your lifestyle. Don't constantly think about how to achieve this - sound and healthy sleep will come by itself. Considering the consequences of sleep deprivation and the benefits of healthy sleep, it can be said that sleep is an important part of our lives, it should not be overlooked. Despite many problems in life, our constant busyness and lack of time, we should not sacrifice sleep!

List of used literature

1. Series "Erudite". Human evolution. - M.: LLC "TD "Publishing World of Books", 2007. - 192 p.

2. Popular medical encyclopedia / Compiled by A.N. Bakulev, F.N. Petrov. - Moscow: State scientific publishing house "Russian Encyclopedia", 2001

3. Series "Erudite". Psychology. - M.: LLC "TD "Publishing World of Books", 2007. - 192 p.

4. Natela Yaroshenko, Vittoria German. ALL THE SECRETS OF THE WORLD. - Sydney, Auckland, Montreal, Moscow.: JSC "Reader's Digest Publishing House", 2009. - 336 p.

5. Great encyclopedia Cyril and Methodius (2010) - multimedia encyclopedic publication.

6. Physiology of sleep [electronic resource] http://psychiatry. narod.ru/dream.html

7. Vein A.M. Brain pathology and the structure of night sleep. Materials of the symposium. "Sleep Mechanisms" - L.: Science, 2001.

8. Dreams and human health [electronic resource] http://www.mariapugacheva.ru/casualpsy/dream/sni_zdorovie/

9. Aristotle. About dreams. Translation and scientific commentary by O.A. Chulkova // AKADHMEIA: Materials and research on the history of Platonism. Issue 6. Sat. articles. SPB., 2005. P.420-432.

10. Sleep hygiene [electronic resource] http://www.igiene.ru/son/

11. How to improve sleep [electronic resource] http://shkolazhizni.ru/archive/0/n-632/

12. Website - http://hnb.com.ua/articles/s-zdorovie-pravila_zdorovogo_sna-1162

13. Website - http://budemzdorovy. ucoz.ru/index/zdorovyj_son/0-46

14. Encyclopedia “A dream in your hand or look inside yourself,” 2009. Publishing house "Family Leisure Club".

15. Tkhostov A.Sh., Rasskazova E.I. "Methods for assessing the subjective quality of sleep and thoughts before sleep.", M., Toolkit, 2008

Posted on Allbest.ru

Weight management with sleep

Sleep management can help in the battle against obesity. The International Journal of Obesity published a study that included 472 people with overweight, including those who ate a maximum of 500 calories per day and spent a lot of time exercising. Everyone who slept too little or too much experienced very little weight loss over the course of six months.

“Studies have shown that people who sleep less are more likely to become obese,” says Dr David Haslam, head of the National Obesity Forum. “People think that sleep means inactivity and therefore cannot help you get rid of extra pounds, but lack of it negatively affects hormones associated with digestion.”

Dr John Schneerson, President of the British Sleep Science Society, explains: 'Our normal fat cells produce a hormone called leptin, which suppresses appetite, helping us to stay at a healthy weight.

Sleep deprivation reduces leptin levels, thereby increasing appetite. Our stomach and intestines produce another hormone called ghrelin, which increases our appetite when needed. Lack of sleep causes these hormones to rise. The combination of decreased leptin and increased ghrelin causes a person to eat more. Also, the lack of proper sleep puts the body in a state of stress, causing it to produce a lot of steroids from the adrenal gland, holding overweight. The upshot of all these things is that no matter how hard a person tries to lose weight, the battle will be very difficult if you don't sleep well."
Radiology of Birds: An Atlas of Normal Anatomy and Positioning

Spiritual health

Most people know that short-term and disturbing dream is the main cause of fatigue, apathy, forgetfulness and irritability. But oversleeping leads to decreased productivity, problems at work, mood disorders and poor spiritual health, particularly depression.

Scientists have also seen a strange connection between lack of sleep and suicide. Researchers from the University of Michigan found that people with at least two symptoms of insomnia were 2.6 times more likely to attempt suicide. In addition, scientists from medical center Columbia University in New York found that 20% of teenagers 12-18 years old who went to bed after midnight were much more likely to think about suicide than those who fell asleep before 10 pm. People who slept less than five hours a night were 48% more likely to have suicidal thoughts compared to those who slept eight hours straight.

Longevity with good sleep

“Recent studies have shown that people who slept seven hours in a row lived much longer than those who slept too little or too much,” says Professor Kevin Morgan from the sleep research center at Loughborough University.

If lack of sleep can be the cause of illness, then staying too long in the kingdom of Morpheus, as a rule, turns out to be only a sign of an already developed illness. Although most scientists have come to this conclusion, Professor Morgan does not share their confidence.

“Sleep is a form of sedentary behavior, so staying in bed for 9-10 hours threatens your cardiovascular health. This alone can lead to a number of health problems,” says Professor Morgan.

Immune system and sleep

"In some previous studies, scientists tortured rats with sleep deprivation, which led to their death," says Professor Morgan. Their autopsy showed that the rats were immunocompromised.

Conducting immunological studies in humans showed that those who worked in night shift, have a weakened protective function. This does not mean that working at night is harmful, although it is not particularly beneficial, because many night workers cannot normalize their sleep patterns.”

The effect of sleep on diabetes

Type 2 diabetes occurs when the body produces too much insulin but does not effectively use the hormone to lower blood sugar. A gradual progression to a condition called "impaired fasting blood glucose" occurs when the amount of sugar in the blood is too high, but not high enough to warrant a diagnosis of diabetes.

Researchers from the University at Buffalo in New York found that people who slept an average of fewer than six hours per night during the workweek were 4.56 times more likely to develop impaired fasting blood glucose levels than those who slept 6-8 consecutive hours. hours.

How to sleep properly

By observing a sleep schedule, that is, going to bed and waking up always at the same time, the body will sleep much better.
Cleanliness and order in the bedroom, as well as the absence of a computer and TV, is very important for a good night's rest.
Exercise helps you sleep well, but it has the opposite effect if you do it before bed—including sex, which often precedes sleep.
You should aim to sleep seven to eight hours. Some people need a little more or a little less, but those are few and far between.
If the mattress is more than ten years old, then it needs to be replaced, as its quality has decreased by 75%, which can greatly impair sleep.
A special pillow will help you form correct posture, which will certainly have a positive effect on your sleep. In addition, silk bedding helps normalize body temperature.

Modern man lives in a very active rhythm, so sometimes there is no time left for proper sleep. When the weekend comes or a long-awaited vacation begins, a person tries to make up for lost time and get a good night's sleep. This leads to disruption of the daily routine and failure biological clock in organism. Not all people can answer whether sleeping a lot is harmful, and this is indeed a very interesting question to study. After all, an excess of everything, even sleep, definitely cannot benefit the body.

What is the normal amount of sleep?

What length of rest is considered normal? There are people for whom five hours of sleep is sufficient, while others do not have enough sleep and need ten to twelve hours. But such a long daily sleep, as practice shows, can only do harm. It leads to metabolic disorders, diseases of cardio-vascular system, depression, headache, spinal pain, obesity, occurrence and development diabetes mellitus, and sometimes to a reduction in life expectancy.

Normal sleep for a person is considered to be 7 to 8 hours of sleep every day. If such daily sleep is not enough, then this is a sign of a possible disease in the human body.

Moreover, scientists have found that Lack of sleep does not have as negative an impact on a person as too much sleep, which can be dangerous and can even reduce life expectancy. Thus, medical researchers have determined that people who sleep seven to eight hours every day have a life expectancy that is 10-15% longer than people who lie in bed for more than eight hours.

Causes of excessive sleepiness

Increased drowsiness can be a consequence of the following causes and ailments of the human body:

People are busy physical labor, lead an active lifestyle, or during the work week there were days with insufficient sleep.
If you don’t sleep at night, but sleep during the day due to your routine and work schedule.
Seasonal drowsiness, when a person simply lacks light and warmth during the periods of autumn and winter.
Increased drowsiness as a side effect as a result of taking some medications.
A strong desire to sleep after an evening of drinking and drinking too much.
By nature, people love to lie in bed on their stomach and back or on some side.
Emergence and development specific diseases such as hypersomnia, syndrome sleep apnea, diabetes and diseases associated with inflammation of the thyroid gland.
Brain cancers;
Traumatic brain injuries causing post-traumatic hypersomnia.
Diseases of the human cardiovascular system.
Mental state disorders.
Narcolepsy.
Somatic diseases.

If a person has received heavy physical and psychological stress associated with stress, then a good and a long period rest will not be a hindrance, but, on the contrary, a benefit to health.

However, if such overloads are frequent and regular, they will lead to depression and chronic fatigue, and ultimately to the desire to sleep for a long time.

In medicine, prolonged sleep of the patient is used, the so-called artificial coma method. When undergoing a course of treatment or after receiving a serious injury, the patient is provided with a long rest in order to protect him from environmental influences and emotional experiences, so that the body starts the work of its immune system and activates the recovery process.

If a person is drawn to sleep for no reason, then it is necessary to urgently seek qualified medical help.

An entire system is responsible for regulating the quality and duration of sleep, including the cerebral cortex, subcortical, reticular and limbic areas. Disturbances in this system cause the disease – hypersomnia.

Although there are cases when a person sleeps a lot not because of any illness or fatigue, and then such a disease is called idiopathic hypersomnia.

Harmful effects of prolonged rest

After conducting a number of studies by both domestic and foreign scientific and medical workers, the harmful effects of prolonged sleep, more than nine hours, were identified, which consists of the following diseases and symptoms:

Diabetes and obesity. Flaw physical activity leads to disruption of metabolism and hormone production, which is accompanied by excess weight gain. Also chronic lack of sleep promotes the development of diabetes;
Headache. This problem occurs among people who allow themselves to sleep long hours on weekends and holidays, and also if you sleep during the day, which can disrupt normal night sleep.
Pain in the spine. Sleeping without a pillow is not always a viable way to combat spinal curvature. Currently doctors do not recommend passive lying, but rather talk about active and healthy way life.
Depression as a consequence of constant prolonged sleep.
Diseases of the cardiovascular system. The reason for the constant drowsy state Oxygen starvation may occur if the heart is not functioning properly.
A loss active image life. Prolonged sleep reduces vital activity, increases passivity, reduces memory, attention and discipline.
Marriage crisis. If one of the partners sleeps for a long time, misunderstandings in the family may occur.
Less long life , as numerous studies by scientists show.

It must be remembered that timely detection the causes of drowsiness will help to quickly cope with emerging and developing diseases.

How to restore normal sleep

Before visiting a specialist, you can review your daily routine:

If possible, follow a daily routine. You should go to bed and wake up at the same time. At the same time, you don’t need to be afraid to sleep on your stomach.
You should not eat or watch TV in bed.
It is necessary to exercise and do exercises in the morning, especially in the fresh air.
Completion of complex tasks should be planned for the first half of the day, so that in the second half you can calmly approach the evening and go to bed.
You shouldn't go to bed on an empty stomach, but you shouldn't eat too much, just have a snack..
We must refrain from drink plenty of fluids before bedtime.
Avoid drinking alcohol before bed.
The sleeping place should be comfortable, with a properly selected bed linen. The room should be quiet and comfortable.

If such measures do not help, then in order to restore normal, full sleep, you need to contact your doctor, who will conduct a full medical examination, identify the cause of this condition and prescribe optimal course treatment.

As you know, for good performance, excellent mood and good health a person needs good and healthy sleep. Nowadays, many people complain about such a problem as insomnia. And they cannot always find ways to solve this problem and find out the reasons why a person cannot sleep. Of course, the quality and duration of sleep is influenced by many factors, including the day itself. But, as it turns out, what is most important is what a person does directly before taking horizontal position and plunge into the world of wonderful dreams. Therefore, further we will talk specifically about this period; perhaps these tips will help someone in solving the problem of sleepless nights.

1. Various devices: tablets, smartphones. It turns out that any technology with a blue screen, even a TV, negatively affects the calm state of the body. Therefore, if a person wants to fall asleep quickly and easily, then it is better not to use such devices at least one hour before bedtime. Scientists have determined that these devices interfere with the production of a certain hormone, which is responsible for sleep.

2. Certain medications. Some medications contain a huge list of side effects, including sleep disturbances. If a person is taking a certain medication as needed and is having trouble sleeping, it may be worth talking to their doctor about changing that medication to another.

3. Drinking tea or coffee. Everyone knows that coffee contains a lot of caffeine, and it can remain in the body for more than half a day. This fact should be taken into account when drinking this drink. The same applies to tea.

4. Eating chocolate. Chocolate is made from cocoa, which, by the way, also contains some caffeine. In addition, chocolate contains a substance that can lead to an increase in heart rate, which can disrupt sleep.

5. Spend time actively before bed. You should not spend active time before bed. The body needs to set aside a certain period of time to prepare itself for sleep.

6. Consumption of spicy and fatty foods. It is necessary to take into account the fact that you should eat your last meal at least two hours before bedtime. This condition is determined by the fact that the stomach needs time to process food. As for spicy and fatty foods, they can cause various negative effects (bloating, heartburn and much more), and they can interfere with normal sleep.

7. Drinking alcohol. It turns out that drinking alcohol before bed, or rather the process of its absorption, significantly reduces sleep time, and in addition, symptoms often appear in the morning. Negative consequences such a sleeping pill.

8. Room temperature. Scientists have long determined that for normal sleep the room temperature should be about 16 degrees. Therefore, if you heat the room before going to bed, sleep disturbance is guaranteed.

9. Water procedures. Of course, body hygiene is important, but it is necessary to take into account a certain rhythm of human life. There are people who accept water procedures only in the morning. It is for this category of people that taking an evening shower can negatively affect sleep.

10. Clarification of relationships. Any quarrels and swearing before bedtime negatively affects the entire body as a whole, leads to a nervous state and various kinds of experiences, which makes it difficult for a person to fall asleep.

It turns out that even in the world of sleep, not everything is so simple. If a person wants to have quality rest and have sweet dreams throughout the night, then he should adhere to certain rules.

Greetings to you, many respected parties to a healthy lifestyle! This year we've been talking about how sleep affects health. And also be sure to write down point by point how you need to sleep. It goes without saying that everything has links to . Although we, in general, have already talked about the benefits of sleep. And our post-yang chi-ta-te-li could with the pra-vi-la-mi sleep oz-na-ko-m-sya. But on the topic of how sleep affects health, scientific research is regularly coming out, with which it may be useful -let's go. Moreover, repetition is the mother of learning! Therefore, let's just deal with what has become known about dreams in recent times.

But before he talks about how sleep affects health, let’s get to the bottom of how you need to sleep. Because from a practical point of view, this is the most important thing! In view of this, try to follow the following simple rules: (1) sleep every day at the same time, (2) sleep at the same time -si-small-no-the-no-te, (3) before-va-ri-tel-but about-the-wind-ri-wai-te room and (4) you-equal-vai-te temp-pe -ra-tu-ru in a room up to 20–24°C. But if for some reason you are unable to fall asleep normally, then pop-ro-buy: (1) don’t look at blue light before bedtime and (2) medi-ti-ro-vat before going to bed, (3) and also take a hot bath before going to bed, or at least warm up your feet.

What should you not do?

If you don’t get enough sleep every day, you shouldn’t sleep on you -movable. This helps to improve the sleep-wakefulness regime and only ruins your position -nie. Just try to more or less adhere to the norms, and on weekends sleep as much as possible. What is 12–15 hours a day for children, 10–12 hours for teenagers, 7–9 hours for adults, and no less for older people? 6 hours a day. At the same time, try to avoid sleepless nights. Since, as research suggests, even 1 sleepless night can have a seriously negative impact influence on health.

How to sleep correctly?

How does sleep affect your health?

In the most positive way! Because sleep fulfills a lot of vital functions. What can you learn about in our article about benefits of sleep . But not getting enough sleep can have a very serious impact on your health. For example, lack of sleep correlates with the development of anxiety disorders and dep-res-si . In addition, he pro-s-ts-i-ru-et the pi-s-che-ve-de-tion, helping to-s-t-vu-y cop-le-nyu overweight . And also, lack of sleep does not affect sucking the brain , pro-in-ci-ruya development of bo-lez-ni Alts-gay-mera. Well, it goes without saying that the work-ability is not much lower than that of the person ka, from the rest of the time.

Conclusion: you need to sleep adequately and correctly, since you don’t get enough sleep for serious damage to your health and work that-spo-sob-nos-ti. As a result, if a person is not happy because of work, in the long-term he will be able to -the thread of her smaller neck, and not the larger number. It’s just that it won’t work effectively, but not for long. So, show your consciousness and sleep as much as you normally sleep!