March 15 is World Sleep Day. Sleep plays a vital role in maintaining our physical health, mental well-being, and overall quality of life. Since the beginning of the full-scale invasion, Ukrainians have been experiencing sleep problems - according to Gradus Research, 47% of the country's residents will experience sleep disturbances in 2023. UNN figured out why it is important to sleep, how to fall asleep, and how to get the most out of sleep.
The quality and duration of sleep has a significant impact on all aspects of our daily lives.
Lack of sleep "ages" the brain
The human brain looks several years "older" after just one night without sleep, according to a study conducted by scientistsand published in the Journal of Neuroscience.
Researchers suggest that just one night of sleep deprivation may be associated with structural changes in the brain, similar to those seen with aging. The brain "adds" a year or two at the age of one or two, but the good news is that one night of healthy sleep erases these changes.
Sleep is important, and sufficient and high-quality sleep significantly improves vital signs.
The Center for Public Health of the Ministry of Health of Ukraine has indicatedwhich areas of our lives are affected by lack of sleep.
Sleep and nutrition
In particular, lack of sleep contributes to overeating, which can lead to weight gain and other health risks. In addition, sleep is important for maintaining a healthy metabolism. Lack of sleep can lower your basal metabolic rate, which slows down your calorie burn. This means that even without an increase in the amount of food you consume, a decrease in metabolic activity can contribute to fat storage and weight gain.
The hormones ghrelin and leptin play a key role in regulating hunger and satiety. Ghrelin stimulates appetite, while leptin promotes satiety. Lack of sleep leads to increased levels of ghrelin and decreased levels of leptin, which creates conditions for increased appetite and can lead to overeating. Thus, lack of sleep creates fertile ground for increased food intake, especially in the evening.
Lack of sleep can change our eating habits, leading us to consume foods high in fat and sugars. Fatigue and decreased energy levels encourage us to look for quick sources of energy, which are often found in junk food. This trend not only contributes to weight gain, but can also lead to unhealthy eating habits.
Sleep and physical activity
Another important aspect is a decrease in physical activity. Fatigue and decreased energy levels from lack of sleep can reduce the motivation to be physically active. Being less active not only reduces the number of calories you burn, but can also affect your overall health.
Sleep and mental health
Circadian rhythms are physical, mental, and behavioral changes in the body over the course of 24 hours, the so-called "biological clock." They affect important human functions, such as sleep, hormone secretion, appetite, and temperature regulation. Sleep is one of the basic human needs, just like the need to eat and sleep, and affects both physical and mental health. Distress causes circadian rhythm disorders.
There are various factors that can contribute to sleep disorders, including distress, changes in temperature or sounds in the room, and of course, war-related anxiety.
Mental health disorders can have a negative impact on sleep. In particular, anxiety can cause thoughts to speed up, making it harder to fall asleep; depression can lead to excessive sleep, sometimes waking; post-traumatic stress disorder (PTSD) can be accompanied by nightmares; mania can cause you to feel over-excited so you may not feel tired; medications can cause side effects, such as excessive sleep or wakefulness.
What can I do to improve my sleep?
- Create a suitable bedtime routine to help you get ready for sleep.
- Create an appropriate environment - dark, quiet bedroom, comfortable bedding and linens
- Do not turn the bed into a dining room or workplace. It is only for rest, sleep and sex
- Trying to go to sleep and wake up at the same time
- Physical activity is important, but it is important not to engage in strenuous exercise right before bed.
- Ventilate the room before going to bed
- Last meal - at least four hours before bedtime, avoid activating drinks - coffee, tea, alcohol.
I can't sleep anyway
There are basic recommendations for falling asleep (Relax and Win: Championship Performance, Bud Winter). As part of the Take Care of Yourself project, they were adapted and supplemented by biologist Olga Maslova:
- Try to feel and relax your jaws, eyes, all the facial muscles you feel as soon as you start thinking about how tense your face is. You can do this by closing and opening your eyes firmly several times, yawning slowly, making slow grimaces, etc.
- Pay attention to the shoulders and arms from the top to the fingertips, relax them, and position them along the body if possible.
- Inhale and exhale slowly, concentrate on this action, relax your chest.
- Gradually relax your legs, and move your inner gaze from top to bottom along your hips, knees, calves, ankles to your feet and toes.
- Try not to think about anything. Yes, it's hard, but you can focus on one thing to concentrate, such as darkness, silence, or your own breathing (if the previous conditions are not available). You can count, you can imagine something soothing like a field or the waves of the sea, but don't let your imagination run wild and focus on the most monotonous picture possible.
- During the previous stage, you may still have different thoughts in your head. The main task is not to cling to them or develop them, but to return to your point of relaxation again and again.
- After every 3-5 breaths (or as needed), check the degree of relaxation from the face to the tips of the fingers and toes.
- Don't blame yourself if you start to feel like you've been doing this for too long and still haven't fallen asleep. Don't interrupt to look at the time or check your phone. No matter how much time you spend preparing for sleep, it will still be less than if you interrupt. And you'll feel better in the morning, even if you just lie down and relax your body for an hour, than if you were nervous and scrolling through your phone for the same hour.
- If you can't fall asleep for more than an hour and you start to fidget, checking the time and getting nervous about the fact that you have very little sleep left, try a paradoxical approach. Get up, do some things that don't require bright light.
If you still experience symptoms of a sleep disorder, seek medical advice.
I managed to fall asleep, but my sleep was interrupted
If your sleep was interrupted and you did not manage to get enough sleep, then follow the recommendations of the Ministry of Health:
- Drink enough water, as fatigue is exacerbated by dehydration.
- Don't overuse coffee. Caffeine gives you energy, but it can also cause anxiety and trouble sleeping the next night.
- Don't overeat sweets. Lack of sleep leads to a lack of energy, which can cause you to choose foods with more sugar. It is better to choose a full meal instead of a short snack of simple carbohydrates.
- Reduce your workload the next day. After a sleepless night, it can be difficult to concentrate, so it's best to choose fewer tasks.
- Taking a short nap during the day can help restore energy.
What if I have nightmares?
Nightmares are more common in childhood, but anywhere from 50% to 85% of adults report having nightmares occasionally.
If someone has frequent nightmares - more than once or twice a week - that cause distress or impairment of quality of life, this may indicate a disorder that requires treatment.
Experts give several tips to help you get rid of nightmares. These tips are based on what we have already written about above in the section on what to do to improve your sleep. This will allow you to achieve healthier and more sound sleep.
At the same time, there are a number of additional recommendations. In particular, it would be a good idea to review the medications you are taking and consult with your doctor - your nightmares may be a side effect. It is also worth paying more attention to relaxation, keeping a diary in which to write down what worries you. Of course, you shouldn't watch or read scary or even just too emotional content. You can also use a white noise generator.
Psychologists advise trying to "rewrite" the ending of a nightmare, for example, if the same dream is repeated or if you have different dreams but with similar themes. Describe your dream and end it positively. Before you go to bed, give yourself the attitude that if you start having the same bad dream, you will eventually have your best dream instead.
But if you have nightmares on a regular basis and these simple tips don't give you relief, don't hesitate to consult a doctor. After all, nightmares can be manifestations of underlying problems in your body.