Шаргородская Анна Витальевна
Врач акушер-гинеколог, эндокринолог, специалист УЗ диагностики

Part II. HOW TO RETURN HEALTHY SLEEP

This diagram shows how the readiness of the body to perform certain functions changes during the day. Proper daily routine is very important for productive and healthy sleep at night. Restoring your circadian rhythms and daily routine doesn’t mean going to bed right after sunset, especially if you’re a night owl. The main thing is to try to avoid artificial light and fall asleep during the time interval when melatonin is produced, that is, from 11 p.m. to 4 a.m.
Avoiding gadgets at least an hour before bed will help you fall asleep easier. Also in the evening it is worth turning on lamps with warm dimmed light instead of bright fluorescent lamps. To restore sleep patterns, you need to go to bed at about the same time every day, even if it’s a weekend.

If you really need to check social networks before going to bed or watch a movie from your tablet, turn on the night mode – with it, the backlight becomes yellowish and less bright.
Before going to bed, switch from visual content to audio: listen to podcasts and audiobooks.
Give up alcohol late in the evening – it worsens the quality of sleep.
Go to bed slightly hungry.
Buy heavy, light-blocking curtains and open them as soon as you wake up.
In the afternoon, choose decaffeinated drinks.
Spend time outdoors every day (if possible) and be physically active.
Before going to bed, take a bath at a comfortable temperature or use relaxation techniques, aromatherapy.
Use earplugs and a sleep mask if outside noises and street lights interrupt your sleep.
Use the bedroom only for sleep and sex, and make sure it has plenty of fresh air and is cool.
Try to sleep 7-8 hours a day.
More sleep is not always better. One study of circadian rhythms found that women perform best on cognitive tests with 7 hours of sleep, and increasing sleep duration beyond 9 hours reduces cognitive performance. Excessive sleep can also lead to lethargy, daytime fatigue, decreased metabolism, impaired attention and circadian rhythms. Remember the lazy New Year’s weekend))

The American Academy of Sleep Medicine (AASM) makes the following recommendations for sleep duration in different age groups:

Infants 4-12 months – 12-16 hours per day (including naps)
Children 1-2 years old – 11-14 hours (including naps)
Children 3-5 years old – 10-13 hours (including daytime naps)
Children 6-12 years old – 9-12 hours
Teenagers (13-18 years old) – 8-10 hours
Adults over 18 years old – 7-8 hours
How can you suspect that you have problems associated with a lack of sleep?

If you “nod” every time you pick up a book or watch TV, struggle with sleep at lectures or in the office at a meeting, fall asleep in the subway or public transport, sit thoughtfully for a long time after dinner, unable to continue the working day, you You need to think about the quality and duration of your sleep. If these symptoms are ignored, then the next step is health problems ((

A sleep disorder is called insomnia, and the specialist who deals with such disorders is a somnologist.

Signs and symptoms of sleep deprivation may differ between children and adults. Children may be overly active and impulsive, have difficulty concentrating, and fail in school. Frequent mood swings can be accompanied by depression and depression, lack of motivation.

Unfortunately, sleep is often the first thing busy people and teens squeeze out of their schedule. Getting enough sleep will help you protect your health and well-being now and in the future.

But what if the work involves night shifts?

Try to plan your work schedule so that you do not have “one and a half” shifts when you work day, night and the next day. Only a day or 12 hours, and after that – rest.
Bright lighting at work will help you stay awake.
The less the schedule changes, the better. Try to keep shifts from changing randomly. Ideally, “a day in three” or “one night shift – rest – two day shifts.”
Do not drink alcohol the day before your shift.
If there is a need for caffeine, limit it to the first part of your shift.
If you allow yourself to snack, try to eat little, avoid any heavy, fatty foods.
During the night shift, drink water (0.7-1 l per night), this helps prevent dehydration, which exacerbates the effects of circadian rhythm disturbances.
On the way home, if it’s sunny outside, put on dark glasses.
Remove distracting sounds and light from the bedroom during daytime sleep, use blackout curtains.
Exercise regularly, it increases the adaptive capacity of the body, improves the quality of sleep and well-being in general.
Of course, the shift schedule in any case violates our biorhythms, but following these recommendations, you can try to minimize the damage.

But the neglect of sleep hygiene in the absence of production needs is a real provocation for your body.

Take care of your health. Sweet dreams and cheerful morning!