Lack of sleep or oversleep: causes and ways to combat it

A healthy and sound night's rest is a physiological need of a person, the satisfaction of which determines the functionality of his organs and general condition. Even in ancient times, Aristotle and Hippocrates believed that dreams are divided into exciting and healing diseases. They were not so far from the truth, because chronically poor rest provokes depletion of the immune system, and this is fraught with disturbances in almost all body systems.

Why do we need sleep

Even despite significant progress in research into the structure and functions of the brain, sleep has still not been fully studied and is a mystery to scientists. All that is known for sure is that we sleep almost a third of our lives. Morpheus has power not only over humans, but also over most representatives of the animal world. In other words, sleep is the oldest evolutionary phenomenon, which arose about 600 million years ago.

One theory says that the original function of sleep is the restoration of nerve cells. While awake, we always consciously or unconsciously learn new information and process it, which strengthens the connections between cells (synapsis). In the evening, due to the increase in the overall load on the body, energy consumption increases, and by the end of the day, the brain requires recharging. So, it's time to sleep.

American biologists conducted an experiment on mice and found that during sleep, the growth of brain cells - oligodendrocytes - accelerates by 2 times, and the myelin contained in them is activated and envelops nerve fibers, protecting them. Thus, in a state of rest, the genes responsible for cellular generation work at full capacity. When animals were not allowed to sleep, in response to stress, the opposite genes came into operation, stimulating cell death.

By evening, a person feels tired, lethargic, energy is depleted from the body, information is perceived with difficulty, emotions are dulled. All these symptoms are a signal to go to sleep. When "switching off" consciousness, relaxation comes. During slow sleep, the body is renewed, since the brain is at rest or, in the words of scientists, produces moderate electrical activity. A third of sleep is occupied by the rapid phase, which is important for maintaining mental health and is responsible for memorization processes. If you take it away from a person, he becomes irritable and aggressive, even hallucinations are possible. It is characterized by deep mental activity, manifested in the form of dreams.

Signs of chronic sleep deprivation

• Lack of motivation, the need to force yourself to do something.
• Increased moodiness and irritability.
• The emergence of a tendency to be overweight.
• Development of problems with memory and thinking (slowness).
• A weakened immune system, which makes the body susceptible to colds and infections. The risk of developing diabetes, impotence and heart disease increases.
• Dizziness, prolonged headaches, fainting.
• Depression.

Studies have shown that mortality among those who suffered from chronic sleep deprivation is 12% higher than among 7-8-hour sleepers.

What disrupts sleep

The quality of a night's rest is influenced by qualitative and quantitative factors.

Duration. Doctors consider a common problem of sleep deprivation to be the lack of time devoted to the process. This point is extremely individual. Some people need 7 hours of uninterrupted sleep to fully restore their body, while others need 10. Scientists have determined that adults need 7-9 hours of sleep to renew the functionality of their systems, older people need 7-8 hours, and children and teenagers need much more, since the body actively grows and develops at night.

Nutrition. Overeating heavy foods in the evening and immediately before bedtime and caffeinated drinks during the day can lead to superficial rest or even insomnia. You also shouldn’t go to bed on an empty stomach, since hunger can trigger brain activity, which will prevent you from falling asleep peacefully.

Awakenings. Respiratory arrest (sleep apnea) and snoring pose a threat to proper rest. Oxygen starvation occurs when air does not enter the lungs due to the collapse of the upper respiratory tract. To force the body to inhale, the brain is forced to regain consciousness and find a way to get oxygen. This situation can be repeated several times during the night, which leads to intermittent rest. During the day, a person will not remember that his brain worked on the night shift, but the general state of fatigue will eloquently indicate this.

Chronic diseases. An exacerbation of cystitis in women will lead to wakefulness at night due to repeated trips to the toilet. Prostate adenoma provokes similar sleep problems in men. Arthritis, arthrosis and other diseases accompanied by constant pain bother day and night. In such cases, you should consult a doctor who will prescribe a comprehensive treatment to eliminate such causes of sleep deprivation.

Stress and worries. If you are nervous, have experienced a strong emotional shock or simply received unpleasant news right before going to bed, this can also affect the quality of sleep.

Unhealthy lifestyle. A sedentary lifestyle during the day and lack of oxygen will not help you fall asleep instantly. Try to take walks before bed (at least 15 minutes), light jogging or organize other physical activity during the day / evening (when you feel a surge of energy).

If uninterrupted sleep is at least 8 hours, but lack of sleep in the morning is obvious, then pathologies are not always to blame. Try to sleep longer. Perhaps eight hours of sleep is not enough for your body. Scientists at the University of California have discovered that 3% of the population has a rare gene that allows them to get just 6 hours of sleep at night. For the rest of humanity, more time is needed.

What promotes slow sleep

• Physical activity during the day.
• A quiet room without excessive bright lighting.
• The right drink before relaxation (for example, a glass of warm milk with a spoonful of honey, herbal tea).
• A well-ventilated bedroom (it is optimal to sleep with an open window).
• A low-calorie dinner.
• Warm baths and relaxing massage.

If you follow all the recommendations for improving sleep, but there is no effect, then it is better to seek the help of a doctor who will determine the root cause and prescribe therapy. The main thing to remember is that you can’t neglect quality sleep, since a living organism needs healthy rest that performs a general restorative function.