How dreams affect 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 treatment
2.3 Conditions for good sleep
Conclusion

Introduction

Many scientists who are engaged in research in the field of sleep believe that sleep is exactly the physiological state that can provide rest to brain cells. By studying the phenomena that occur in the body during sleep, they established it beneficial effect. It has been experimentally proven that during sleep the body does not freeze, but recovers after a long wakefulness.

Ever since ancient times, people have been asking questions: what is sleep, what causes it, why do all people and many animals experience an irresistible need for it? "If you want to have a wonderful day, you must first have a magnificent night" - these wonderful the words belong to the American scientist P. Bragg. By 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 that 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 in the study is that modern science not everything is known about sleep yet, and many questions about sleep still do not have answers.

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

The object of research is sleep and dreams.

The subject of the study is the psychophysiological basis of sleep and dreaming.

The purpose of the project is to characterize sleep and its types, as well as to identify the relationship between sleep and dreaming, 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 is sleep and dreaming;

2) analyze the literature 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 the dream is psychological.

Chapter 1 Physiological and psychological basis of sleep

1.1 The concept of sleep and its types

Sleep is a state of rest of 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 respiration slow down, and blood pressure etc. The frequency of sleep is related to the daily rhythm of the body's vital activity.

The onset of sleep depends on the inhibition of nerve cells of 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 (expenditure) of certain substances. During inhibition (and switching off the nerve cell from active external activity), the initial composition of nerve cells is restored. Partial inhibition is inherent in some groups of nerve cells of the cerebral cortex and during wakefulness. Each time when inhibition begins to spread through the cerebral cortex, a person begins to fall asleep. The greater part of the surface of the cortex is covered in the process of inhibition, the more sleepy. When inhibition has captured all (or almost all) sections of the cerebral cortex and descended to the underlying subcortical sections of the brain, and when it is deep enough, complete sleep sets in.

The most typical for the human brain are the following functional states: sleep, quiet wakefulness and active wakefulness. For accurate 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 a paper tape or in computer memory is called an encephalogram (from the Greek enkephalos - brain and gramma - record), and a device that can be used to 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 gives during sleep, to study their sequence and pattern, to penetrate physiological essence processes taking place in the brain.

There are many reasons that can cause inhibition of the nerve cells of the cerebral cortex. For example, a person develops the habit of going to bed in certain time, in a specific room. In such cases, the conditioned signals, the causative agents of sleep, are time, this or that situation. Therefore, it often happens that when habitual conditions change (in a different room, at different hours), it is difficult for a person to fall asleep. The cause of drowsiness may also be the prolonged action of some monotonous, monotonous stimulus, since such stimuli, repeating themselves, lead to inhibition of everything. more cells of the cerebral cortex. It is known how to sleep, for example, the sound of rain, the monotonous clatter of train wheels, monotonous reading. However, strong irritations can interfere with the onset of sleep. Therefore, before going to bed, it is recommended to turn off the light, if possible, eliminate extraneous noise, turn off the TV, radio, take cover more 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.

Narcotic sleep is an artificially induced deep dream with loss of consciousness and pain sensitivity. Used for the purpose of anesthesia during operations; is achieved by affecting the central nervous system with various drugs that are introduced into the body by inhalation ( inhalation anesthesia) or intravenously, intramuscularly, into the rectum (non-inhalation anesthesia). Also, narcotic sleep can be caused by various kinds of chemical influences: inhalation of ether vapors, chloroform, the introduction of various kinds 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 effects of the hypnotist or purposeful self-hypnosis. In a general sense, hypnotic sleep is a socio-medical concept of a complex of methods of purposeful verbal-sound influence on the human psyche through a consciousness inhibited in a certain way, leading to the unconscious execution of various commands and reactions, while being in an artificially induced state of body inhibition - 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 anemia of the brain, brain injury, the presence of tumors in the cerebral hemispheres or the defeat of some parts 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

In total, five stages of sleep are distinguished, which are repeatedly repeated 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 a night's sleep should be either 6 hours, or 7.5 hours, or 9 hours, i.e. multiple of 1.5. Daytime sleep should usually last about 1.5 hours. If you wake up a person not at the end of the fifth stage, but during any other, then for a long time he retains feelings of lack of sleep.

Each of the stages of sleep is distinguished by its own characteristics of the electrical activity of the brain.

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

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

At the third stage, the so-called high-amplitude delta waves are added to them, which, in fact, are characteristic of the 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 already 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. At the same time, the eyeballs no longer move, but the 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 called so because the electrical activity of the brain during this period is almost indistinguishable from the state of active wakefulness. It is believed that most of the dreams fall on this, the fifth stage of sleep. REM sleep accounts for approximately 23% of total sleep duration. In this stage of sleep, the bioelectrical activity of the brain rises 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 fingers and toes. During this period, the sleeper is immersed in the dream phase, and it is difficult to wake him up. This stage repeats 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 in metabolic processes in the body, general relaxation. At this time, various 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 a certain activity of the brain. The point of view about the special role of deep sleep is widely spread: it is supposedly at this stage that information can move from short-term to long-term memory. On the basis of this hypothesis, various methods of hypnopedia - learning in a dream - are being promoted. Paradoxical sleep, in contrast to slow sleep, sharply enhances autonomic reactions (i.e., the reactions of those physiological systems that provide vital important features- respiration, blood circulation, digestion, excretion, etc.) - vegetative storms, and can also cause vivid emotionally colored dreams. The physiological significance of paradoxical sleep lies in the fact that at this stage there is a kind of discharge, the release of the cerebral cortex from the information load and emotional tension, and are created optimal conditions for upcoming activities. At this stage, the so-called alpha-rhythm of the electrical activity of the brain is recorded, which scans all brain structures and is an integrating neurophysiological mechanism that provides information processing processes.

Thus, sleep is a heterogeneous and multifunctional process of high functional significance. The subsequent functional state of a person, his working capacity, mental activity and emotional background. In case of sleep disturbance or prolonged absence the speed of reactions decreases, attention is disturbed, rapid fatigue occurs during mental work, 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 sleep, brain cells do not turn off and do not reduce their activity, but rebuild it; during paradoxical sleep, most of the neurons of the cerebral cortex work as intensively as during the most active wakefulness. Thus, both phases of sleep play an important role in life, they are apparently associated with the restoration of brain functions, processing of information received in the previous wakefulness, etc., but what exactly this role consists of remains unknown.

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

Firstly, it is a mechanism for regulating the rhythm of activity, rest, including 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 spectrum of human conscious activity, located in the reticular formation, in the area of the blue spot, raphe nuclei, posterior hypothalamus, basal nuclei forebrain; neurons secrete glutamic acid, acetylcholine, norepinephrine, serotonin histamine. Thirdly, this is the mechanism of slow sleep, which is realized by special inhibitory neurons scattered in different parts of the brain and releasing the same mediator - gamma-aminobutyric acid. Finally, this is the mechanism of REM sleep, which is triggered from a well-defined center located in the region of the so-called pons and medulla oblongata. The chemical signal transmitters of these cells are acetylcholine glutamic acid.

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

1) Structures that ensure the development of slow sleep:

anterior hypothalamus (preoptic nuclei)

nonspecific nuclei of the thalamus

raphe nuclei (contain the inhibitory neurotransmitter serotonin)

brake center Moruzzi (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 that regulate the sleep cycle:

blue spot (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 in a dream, characterized by the appearance of more or less vivid images. Deep sleep, in which inhibition captures the cerebral cortex and spreads to the subcortical nodes, is not accompanied by a dream. Dreams occur during shallow sleep, when certain parts of the cerebral cortex remain incompletely inhibited. An essential role in the emergence of a dream is played by stimuli coming from the external world, as well as from internal organs. During shallow sleep, these stimuli reach the cerebral cortex, the cells of which, during incomplete inhibition, are especially sensitive to weak stimuli. The content of a dream is associated with a store of impressions and ideas, which is stored by memory, I exist in the form of traces of previously received irritations, recorded in the cerebral cortex during the life of a given person. In contrast to the state of wakefulness, in dreams these traces enter into unusual, often absurd connections with each other, which is due to the separation of various parts of the cerebral cortex and subcortex during sleep. Therefore, dreams are often chaotic, incoherent, sometimes of a fantastic nature.

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 the inner life and character of a person. People began to write down dreams and look for hidden meanings in them. Some, like Harvey de Saint-Denis, even believed 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 Kard Gustav Jung (1875-1961). Freud, considered the founder of psychoanalysis, considered dreams as the expression of certain urges and desires that are suppressed during the waking period. In the eyes of Jung, who initially worked with Freud, dreams gave 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 the nervous system. Since the late 1950s, the study of dreams has evolved into a discipline dedicated to discovering the mechanisms that allow us to dream. Now scientists can already 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: superficial sleep, deep sleep or rapid eye movement sleep. During superficial 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 the dream is symbolism. Dreaming events often have a double meaning: directly or indirectly, they hint at something that goes beyond the plot that was dreamed of in a dream. special condition, in which the sleeping brain is located, leads to the fact that the events of a dream turn out to be, as it were, an encrypted expression of those problems or impressions that worried a person in his daily life. And we are talking not only about explicit dreams or fears: often no less strong impact the plot and symbolic details of the 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 form. For example, it is often possible to judge some kind of bodily illness by the content of a dream: the disease 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 indicate that he has some kind of problem with the work of the 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 Z. Freud and K. - G. Jung stand out.

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

Condensation - the merging of various representations into one compound - 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. condensation makes it difficult to interpret explicit psychic contents. Condensation is expressed in the fact that the explicit narration of the dream is only a brief translation of its hidden content. Therefore, Z. Freud made the assumption that in order to understand the meaning of a dream, it is necessary 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 - the mechanism of the dream, when the feeling of tension, significance, the importance of a representation passes other, at first weaker representations associated with the first chain of associations.

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

The figurative image of thoughts is the transformation of thoughts into visual images. To express the individual elements of a dream, there is a visual representation of the word, 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 sleep is noticeably different from that with which we are dealing 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, the knowledge, information, and skills acquired during the day are stored in nerve cells. Despite the difference in points of view, both agree that dreams contribute to the preservation of new events and ideas in the memory and processing them with the participation of emotions.

We sleep for more than a quarter of our lives, which means that 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 disorders:

1) Insomnia (dyssomnia) is a violation 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 vary. Occasionally, it can also occur in a healthy person, since overwork, excitement, mental arousal, and irritation interfere with the onset 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, disturbs sleep. Insomnia can be prolonged, debilitating; at the same time, if a person falls asleep, then the dream remains shallow, with vivid dreams, sometimes of a nightmarish nature; such a dream is not refreshing. Insomnia is observed in various general diseases, accompanied by fever, circulatory disorders (in heart patients), in 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, lethargy.

Narcolepsy is a sleep disorder characterized by constant drowsiness and a tendency to sleep at inappropriate times. With narcolepsy, a person usually suffers from "attacks" of sleep, 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 physicians diagnose and treat this disease. Although no cure has yet been found for narcolepsy, most people with the condition can experience 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 the sensation of dreams) occur at the wrong time.

Psychiatric and psychological problems are not the cause of narcolepsy. Sometimes 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 ingredient hypocretin in patients with narcolepsy. Some researchers believe that the problem is related to the gene responsible for the production of hypocretin. The combination of gene disorders with factors personal life may lead to disease.

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

In most cases, excessive daytime sleepiness is the most disturbing symptom. The symptoms of narcolepsy can appear all at once or develop gradually over many years.

Lethargic sleep is a painful state of immobility, outwardly resembling sleep. With lethargy, the patient lies with his eyes closed, breathing is even, superficial, 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 the functions of the body are so weakened that only medical supervision(listening to the heart, measuring the temperature in the rectum, fluoroscopy) can reveal signs of life. Consciousness in a number of cases of lethargy is preserved: when coming out of 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 are described when patients were in a state of lethargy for several years.

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

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

Somnambulism (from 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 ordinary, actions - shift things that come to hand, move objects, clean the room, dress, 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 lunatics (walking along the ledge of multi-storey buildings, etc.) are fiction. Treatment of somnambulism is associated with the treatment of the underlying disease in which it occurs.

The electroencephalogram shows that somnambulism is observed not during the phase of REM sleep or the phase of dreams, 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 children's sleepwalking (a child in a dream jumps up at night, screams, speaks on topics that excited 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.

From somnambulism it is necessary to distinguish the so-called ambulatory automatism, i.e. involuntary wandering is a special kind of obscuration of consciousness, in which a person automatically performs actions that are ordinary in their content for several minutes (and sometimes hours): his actions (walking, traveling by bus or train, undressing, etc.) are quite consistent , however, they are not caused by the environment in which he is in this moment is located, are not due to real need, and sometimes contradict it (for example, the patient takes off his dress at work, unbuttons it inappropriately, etc.). This condition arises and stops 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 - a sudden and instant clouding of consciousness, not accompanied by any complex actions. During an absence, 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; when a spoon is brought up, it falls out of 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, absences 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 caused it.

Treatment of sleep disorders should be primarily hygienic, aimed at maintaining a healthy lifestyle, regular regimen and creating the best conditions for sleep. Psychotherapeutic methods are also used, soothing teas and herbal tinctures. Sleeping prescription drugs should be used last, when all other sleep aids 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 the extent that it can be bought without a doctor's prescription and taken on its own, like vitamins. Even the latest innovations in this area give very undesirable consequences with regular use.

The scientific and medical community is now aware that even small chronic disorders sleep and wakefulness, so characteristic of modern urbanized humanity, if they do not pose a health hazard, are nonetheless fraught with serious consequences in the production sector, transport, etc. They may even be one of the most important causes (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" concluded in 1988 that the way of life and character production activities of a person in the conditions of the scientific and technological revolution (driving a car, "communicating" with a computer, etc.) dictates the need for strict adherence to stringent requirements sleep hygiene, while his lifestyle is poorly consistent with these requirements (night cities flooded with electric light - the so-called "Edison effect", constant noise, late television programs, etc.).

This conflict continues to escalate, forcing urgent action in the industrialized countries. In particular, in the United States, more than 500 centers for the correction of sleep disorders have been deployed throughout the country, within the framework of the National Institutes of Health (an analogue of our Academy Medical Sciences) a special Institute for the Study of Sleep has been created, new drug-free methods of treatment have been 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 treatment

Based on the protective, protective role of sleep, scientists have developed methods for the treatment of a number of diseases (nervous and mental, certain forms of peptic ulcer, hypertension, etc.). Sleep therapy is carried out by various methods:

the so-called sedative (calming) therapy, in which patients are given small doses of hypnotic drugs in order to have a calming effect and normalize 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 somewhat large doses of sleeping pills are usually used;

treatment with long 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 hospital conditions, 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 symptoms 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 an essential part of our life. This is the time when the body performs the most important actions - it grows, restores, regenerates tissues. How to achieve a sound and healthy sleep, and will be discussed below.

1. Don't try to control your sleep.

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

2. Set a time for sleep.

Determining the time for sleep is just as important as setting the exact time for waking up in the morning. No need to set an alarm for the evening. Just choose the exact time you need to go to bed every day, including weekends - and stick to it. Your body needs a fixed rest. Soon you will see for yourself that it will be easier to fall asleep this way, and after sleep there will be a feeling of cheerfulness and freshness. Just the way it should be.

3. Take a shower or bath before bed.

Drowsiness comes when the body temperature rises. Sleeping pill effect performs well hot tub or shower. You can lie down in the bath, and let your body relax and tune in to rest. Then go to the bedroom and enjoy a sound and healthy sleep.

4. Remove bright light.

Even a small amount of light can disturb restful sleep. That is why the TV, computer, even the lighting in the hallway should be turned off immediately before going to bed. Many people say: "I used to fall asleep like this." In fact, for the body it is always tension and stress. This does not allow you to rest in peace. You so quickly plant your immunity and harm yourself.

5. Turn off extraneous noise.

It's the same with light. Even slight but constant noise can ruin your sleep. Very harmful sounds made on low frequencies. They are barely audible, but strain the brain. Instead, it's better to sleep to the sound of a fan. The fan creates what is known as "white noise", which can mask unpleasant sound effects from the outside world.

6. Keep cool.

Fresh air is a companion of sound and healthy sleep. Thus, before going to bed, always lower the temperature in the room in which you are going to sleep. 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 meals for dinner.

Consuming heavy meals 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 snacks. This will help you sleep more deeply and restfully.

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

You can sometimes allow yourself to drink wine and cigarettes before bed (for example, during a family reunion), but do not make it a habit. Alcohol and nicotine are stimulants that will not only keep you awake, but will also disturb your restful sleep at night.

9. Choose the right pillow.

A pillow, like a bra, should fit perfectly. In case of the slightest discomfort, don't expect it to give you a good night's sleep. Make sure your pillow is comfortable and fully adapted to the position you sleep in at night. It is better if it is made from natural materials.

10. Remove animals from the bedroom.

Door scratching, claw sharpening, meowing - is there any need to say more? What charming and delightful pets they are, but they are not the best bedtime companions. At night, they wake up often, and thus disturb your restful sleep. So it's better to make sure they don't settle there before heading 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 the strongest stimulant. Coffee can raise blood pressure in minutes. You can forget about achieving a sound and healthy sleep.

13. Just breathe deeply.

Stop thinking about the long list of tasks that need to be done in the morning. Focus your attention exclusively on your breathing. You can breathe deeply and slowly or quickly and shallowly, but the main thing is rhythm. Such breathing, like a lullaby, will help you fall asleep faster and more soundly and then wake up cheerful and renewed.

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. Do something you love - read a book or listen to soothing music. Another way is to wake up your husband and have sex. This the best remedy against insomnia!

15. Don't try to make up for a sleepless night.

Conclusion

Skin care, exercise, proper nutrition, our attractiveness depends on this, but it will be no less important healthy sleep. Sleep should be long. Otherwise, wrinkles, bags and bruises under the eyes, hypertension, fatigue, irritability. According to experts, the duration of sleep should be at least 8 hours, but the average person sleeps 6 hours on work days and 7 hours on weekends. But even in such a hard mode, sleep should strengthen health, be full and promote beauty. Sleep has a great influence on the human body.

In order to feel in great shape after sleep, you must:

Go to sleep 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 sink into sleep, and not fail.

Ш Create your own bedtime ritual. Let it be a pleasant trifle 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 and brings pleasure. You can apply your favorite cream with a delicate aroma on your face, turn on relaxation music, perform a calming yoga asana, in short, just treat yourself. The secret of this action lies in the fact that you perform a certain ritual, and set up your body 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.

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

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

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 that plays important role in the learning process. Boosts the immune system and helps us fight bacteria, viruses, and more easily various diseases. That is why it plays an important role in most treatment approaches. Complete rest and a sufficiently long refreshing sleep are possible only on a comfortable, fairly wide and long, not too warm bed. From the body, a layer of air is gradually warmed up, located between the blanket and the mattress, and the person, falling asleep, is, as it were, immersed in an air bath, a pleasant soothing temperature. Skin vessels on the surface of the body evenly expand, calm refreshing sleep occurs.

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 overstuffed, with double inner pillowcases. The best material for a blanket is wool. A woolen blanket keeps out the cold and is much more conducive to bed ventilation than other blankets. The bed must be kept clean and systematically cleaned of dust and other contaminants. Mattresses, pillows, blankets should be aired as often as possible. It is recommended to have nightwear that does not restrict breathing and movement or sleep without underwear. During sleep, you should not cover your head with a blanket, you should not bury your head in a pillow, as this makes breathing difficult.

It is necessary to take care of the purity 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 you allow climatic conditions(and if it does not cause excessive noise), leave the window open at night. 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 is often the cause of restless sleep and nightmares. For this reason, you should not have a heavy dinner before bed. But even a hungry person falls asleep worse and sleeps more sensitively. So it's best to eat light dinner, without a large number fats, meat, without stimulants, 2-3 hours before bedtime. You do not need to drink a lot of liquid before going to bed, especially you should beware of strong tea and coffee. It is also not recommended to smoke before going to bed, especially in bed.

Normal sleep is essential for maintaining human health and performance. Duration normal sleep decreases with age. So, children aged about 1 year should sleep until 18 hours; sleep duration in adults is subject to individual fluctuations. In old age, it is usually difficult for a person to sleep for the 7-8 hours he needs continuously; sleep duration 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 a night's sleep, sleep after dinner is useful.

Good, deep sleep proceeds 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 equally inhibited. No matter how strong the sleep, no matter how strong the inhibition seizes the brain, the susceptibility to certain stimuli in the sleeper can be preserved. For example, a mother sleeping soundly after labor day, does not respond to noise, screams, pushes, knocking, but immediately wakes up with a weak cry of the child.

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

There is no such thing as compensation for missed sleep. The only thing you can do is try to get back into the right rhythm. Just going to bed earlier is unlikely to help you. Forcing yourself to sleep during the day is also superfluous. So your body receives mixed signals. So the best way to find your sleep pattern is to match your lifestyle. Do not constantly think about how to achieve this - a sound and healthy sleep will come by itself. Considering the consequences of lack of sleep and the benefits of healthy sleep, we can say that sleep is an important part of our lives, this should not be overlooked. Despite many problems in life, despite 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 house 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 house World of Books ", 2007. - 192 p.

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

5. Big Encyclopedia Cyril and Methodius (2010) - multimedia encyclopedia edition.

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

7. Wayne A.M. Pathology of the brain and the structure of nocturnal sleep. Symposium materials. "Mechanisms of sleep". - L .: Nauka, 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. S.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 "Sleep in your hand or look inside yourself", 2009. Publishing house "Club of family leisure".

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

Hosted on Allbest.ru

Sleep management of weight

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

"Research has shown that people who sleep little are more likely to be obese," said Dr. David Haslam, head of the National Obesity Forum. “People think that sleep is inactivity, and therefore it is not able to help get rid of extra pounds, however, its lack negatively affects the hormones associated with the digestive process.”

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 maintain our proper weight.

Sleep deprivation reduces leptin levels, thereby increasing appetite. Our stomach and intestines produce another hormone called ghrelin, which boosts our appetite when needed. Lack of sleep causes an increase in these hormones. The combination of a decrease in leptin and an increase in ghrelin causes a person to eat more. Also, the lack of proper sleep puts the body in a state of stress, forcing it to produce a lot of steroids from the adrenal gland, keeping overweight. The result of all these things is that no matter how hard a person tries to lose weight, this battle will be very difficult if you do not 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 reduced productivity, problems at work, mood disorders, and poor mental health, such as depression.

Scientists also saw a strange link between sleep deprivation and suicide. Researchers at 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 aged 12-18 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 had 48% more suicidal thoughts than those who slept 8 hours straight.

Longevity through good sleep

"Recent studies have shown that people who slept seven hours straight lived much longer than those who didn't sleep enough or oversleep," says Professor Kevin Morgan of the Center for Sleep Research at Loughborough University.

If lack of sleep can be the cause of illness, then too long a stay 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 conviction.

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

The immune system and sleep

"In some previous studies, scientists tortured rats with a lack of sleep, which led to their death," says Professor Morgan. 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 not particularly beneficial, because many night workers cannot normalize their sleep patterns.

The effect of sleep on diabetes

Type 2 diabetes develops when the body makes too much insulin but doesn't use the hormone effectively to lower blood sugar. A gradual transition to a condition called "impaired fasting blood glucose" occurs when the amount of sugar in the blood is too high but not enough to warrant a diagnosis of diabetes.

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

How to sleep

Observing the sleep pattern, that is, going to bed and always waking up 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 - this is very important for a good night's rest.
Exercise helps you sleep well, but it has the opposite effect when done before bed—including sex, which most often precedes sleep.
You should aim for seven to eight hours of sleep. Some people need a little more or a little less, but these are few.
If the mattress is more than ten years old, then it must be replaced, as its quality has decreased by 75%, which can greatly impair sleep.
A special pillow will help to form the correct posture, which, of course, will have a positive effect on the state of sleep. In addition, silk bedding helps to normalize body temperature.

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

How much sleep is considered normal

What is the normal rest period? There are people for whom five hours of sleep is sufficient, and for some this sleep is not enough and needs from 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, back pain, obesity, emergence and development diabetes, and sometimes to a reduction in life expectancy.

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

Moreover, the scientists found that lack of sleep does not affect a person as negatively as its excess, which can be dangerous and can even reduce life expectancy. So, researchers in the field of medicine have determined that people who sleep every day from seven to eight hours, life expectancy 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 working week had a day with insufficient sleep.
If you do not sleep at night, but sleep during the day due to the regime and work schedule.
Seasonal sleepiness, 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.
Strong desire to sleep after an evening feast with excessive drinking.
By nature, people like to luxuriate in bed on their stomach and back, or on one side.
Origin and development specific diseases such as hypersomnia, syndrome sleep apnea, diabetes and diseases associated with inflammation of the thyroid gland.
Cancers of the brain;
Traumatic brain injury causing post-traumatic hypersomnia.
Diseases of the human cardiovascular system.
Mental disorders.
Narcolepsy.
Somatic diseases.

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

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

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

If for no reason a person is drawn to sleep, then it is urgent to 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. Violations in such a system cause a disease - hypersomnia.

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

The harmful effects of prolonged rest

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

Diabetes and obesity. Flaw physical activity leads to a violation of metabolism and the production of hormones, which is accompanied by a set of excess weight. Also chronic sleep deprivation contributes to the development of diabetes;
Headache. This problem occurs in people who allow themselves to sleep for a long time on weekends and holidays and also if you sleep during the day, which can disrupt a normal night's sleep.
Pain in the spine. Sleeping without a pillow is not always a viable way to deal with spinal curvature. Currently doctors do not recommend passive lying, but talk more about active and healthy way life.
Depression as a result of constant prolonged sleep.
Diseases of the cardiovascular system. The reason for the constant sleepy state can become oxygen starvation in violation of the heart.
A loss active image life. Prolonged sleep reduces vital activity, increases passivity, reduces memory, attention and discipline.
Marriage crisis. With a long sleep of one of the partners, misunderstanding in the family is possible.
Less long life as shown by numerous scientific studies.

It must be remembered that timely detection 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, observe the daily routine. Go to bed and wake up at the same time. There is no need to be afraid to sleep on your stomach.
Do not eat or watch TV in bed.
It is necessary to play sports and do exercises in the morning, especially in the fresh air.
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 should not go to bed on an empty stomach, but do not need to fill up, but only have a snack.
Need to refrain from plentiful drink before bedtime.
Stop 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 did not help, then in order to restore normal full sleep, you need to contact your doctor, who will conduct a complete 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 a good and healthy sleep. Now many people complain about such a problem as insomnia. And not always they can find ways to solve this problem and find out the reasons why a person cannot fall asleep. 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 accepting horizontal position and plunge into the world of beautiful dreams. Therefore, further we will talk 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 technique 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 certain hormone which is responsible for sleep.

2. Certain medications. Some drugs contain a huge list of side effects, including sleep disturbance. 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 one.

3. Drinking tea or coffee. Everyone knows that coffee contains a lot of caffeine, and it can be stored 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, and this will disrupt sleep.

5. Actively spend time before going to bed. Don't be active before bed. The body needs to allocate a certain period of time to prepare itself for sleep.

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

7. Drinking alcohol. It turns out that drinking alcohol before bedtime, or rather the process of assimilation of it, significantly reduces sleep time, moreover, in the morning Negative consequences such a sleeping pill.

8. Room temperature. It has long been determined by scientists that for normal sleep, the air temperature in the room should be about 16 degrees. Therefore, if you heat the room before going to bed, then 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 take water procedures only in the morning. It is for this category of people that taking an evening shower can adversely affect sleep.

10. Finding out the relationship. Any quarrels and swearing before going to bed negatively affects the whole body as a whole, leads to a nervous state and various kinds of experiences, because of this it is 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 a good rest and watch sweet dreams throughout the night, then you should follow certain rules.

Greetings, many-respect-m-e-my sides of a healthy lifestyle! This year we are talking about how sleep affects health. And also obligatory-for-tel-but ras-write on points how to sleep. It goes without saying that everything is with links to . Although about the benefits of sleep, we, in general, are already pi-sa-li. And our post-yan-nye chi-ta-te-li could, with the right-wi-la-mi sleep, oz-on-to-mi-sya. But on the topic of how sleep affects health, re-gu-lyar-but go on-scientific research-follow-before-va-tion, with someone it can be useful to -on-to-mite-sya. Moreover, repetition is the mother of learning! Therefore, let's take a look at what has become of the news about dreams-we-de-no-yah for the last time.

But before he talks about how sleep affects health, let's talk about how you need to sleep. Since, from a practical point of view, this is the most important thing! In view of this, try to observe the following simple pra-vi-la: (1) sleep every day at the same time, (2) sleep in the poppy -si-small-noy tem-no-te, (3) pre-va-ri-tel-but pro-vet-ri-wai-te room and (4) you-equal-ni-vai-te tem-pe -ra-tu-ru in the room up to 20–24 ° C. But if for some reason you don’t manage to fall asleep normally, then pop-ro-buy-te: (1) do not look at blue light before bed and (2) me-di-ti-ro-vat before going to bed, (3) as well as taking a hot bath before going to bed, or at least dis-pa-ri-vat no-gi.

What should not be done?

In case you don’t have a-lu-cha-et-sya every day, but you-half-take the norm for the duration of sleep, you don’t have to -walking. This is so-so-s-t-vu-et on-ru-she-the sleep mode-invigorating-with-t-in-va-niya and only mustache-lip-la-et -tion. Just stare-rai-tes more or less keep the norm, and go to sleep max-si-mum at the lo-women-no-th time. What for children is 12-15 hours a day, for teenagers 10-12 hours, for adults 7-9 hours, and for elderly people no less 6 hours a day. At the same time, try to avoid sleepless nights. Since-ku-ku, as-ka-zy-va-yut research-after-before-va-tion, even 1 sleepless night can turn out to be a serious non-ga-tiv-noe influence on health.

How to sleep right?

How does sleep affect health?

In the most positive way! Since sleep is full of you, there are a lot of vital but important functions. What can you do with in our article about the benefits of sleep . But not-dos-ta-current sleep can have the most serious impact on health. For example, non-dos-ta-sleep cor-re-li-ru-et with the development of anxiety disorders and dep-res-si . In addition, he pro-in-qi-ru-et on-ru-she-nie pi-sche-in-go in-ve-de-niya copy-le-niu superfluous weight . And also not-dos-ta-current sleep is not-ga-tiv-but affects sos-i-ne brain-ga , pro-in-qi-ruya raz-vi-tie bo-les-ni Alz-gay-me-ra. Well, it goes without saying that the ra-bo-so-possibility is not vy-pav-she-go-sya man-lo-ve-ka-time-to-lower than that of man-lo-ve- ka, from-death-now-she-go-lo-women-noe-whether-honest-in time-me-no.

Conclusion: you need to sleep dos-ta-precise-but and right-vil-but, pos-kol-ku no-dos-ta-current sleep na-but-sit serious damage to health-ro-view and ra-bo- then-spo-own-nos-ti. As a result, if a person is not you-sy-pa-et-sya because of ra-bo-you, in the long-term pers-pek-ti-ve he will be able to you-sex -thread her less-neck, and not more-neck count-whether-in. It’s just that it won’t work, but not for long. So, show-your-lay-those cons-on-tel-ness and sleep as much as you like, but sleep at the same time!