Lack of sleep is very harmful to your health.
About a third of the population has problems sleeping. Most often it is the usual insomnia, which, as scientists believe, may contribute to the development of cardiovascular and neurodegenerative diseases. About the most effective ways to improve nightlife in the material, according to the Chronicle.info with reference to the news of Yu.
Lack of sleep has on DNA
“Insomnia is one of the most common pathologies and sleep disorders. The acute form, when a person can not normally sleep, for example, on the background of stress – whether positive or negative, is found in one hundred percent of the people. Chronic insomnia, which lasts more than three months, according to various sources, suffers from 15 to 30 percent of the population of the globe. Unfortunately, according to forecasts, this figure will only grow. And insomnia younger. We recently conducted a large study and to my horror, found that excessive daytime sleepiness is inherent to 41 percent of people aged 20 to 30 years. This is usually due to either lack of sleep or chronic insomnia,” – says the expert of the European society of sleep researchers, candidate of medical Sciences Alexander Kalinkin.
According to American scientists, excessive daytime sleepiness – not just payment of the night’s lack of sleep, and the result of functional abnormalities in the brain. Brain scans showed that patients with insomnia reduced activity in areas responsible for complex cognitive and behavioral functions. Therefore, those who suffer from insomnia typically have problems with concentration and memory. In addition, sleep disturbances provoke a whole heap of diseases.
“Insomnia has almost all somatic and mental health. The main objective of sleep – normalization and physical condition, and mental functions. Therefore, even the time lack of sleep negatively affects a person. Changes are observed at the genome level. Changing the activity of genes, one repressed, the other activated. In particular, we are talking about genes associated with the development of cardiovascular diseases, endocrine disorders, immunity,” explains sleep.
Killers of the dream
After analyzing data from more than 1.3 million people, 30 percent of whom suffer from sleep disorders, Dutch researchers found in 202 sites of the genome 956 genes involved, perhaps to insomnia. From these genes depends on the regulation of locomotor activity and the activity of neurons in certain areas of the brain, including the hypothalamus, striatum and the fence.
Part of these genes is related to the emergence of various diseases including type II diabetes and depression, according to researchers at the University of California in San Diego. Moreover, a genetic link to sleep disorders and depressive disorders are more common among people of European origin.
“Of course, there are genetic factors contributing to the development of insomnia. But it’s not just them. Doctors never talk about one specific cause of sleep disorders. The reasons usually dozens. After all, the person gradually comes to insomnia. For example, during the week, sleep deprived, on a weekend trying to sleep it off. The result on Sunday, the person falls asleep late, and on Monday we need up early for work. So can form persistent insomnia. In addition, the inability to fall asleep is often associated with increased consumption of caffeinated products, alcohol and Smoking. And of course, social factors – the intensification of work, moving between time zones, excessive illumination, especially in large cities. Because the light is still awake. Bright light at night inhibits the production of the hormone of the night – melatonin”, – said Alexander Kalinkin.
Mode, dark and pajamas
Melatonin is the primary hormone of the pineal gland, a small endocrine gland in the brain transmitting information about the light regime of the environment. Its concentration typically varies throughout the day – the day the level is low, and a night maximum. Bright lighting at night is quite capable of disrupting hormone production, so for sleep it is important to be in the dark or, at least, to provide a dark mode for the eyes, for example, using a special mask.
In General, people looking for health, strictly comply with the mode of sleep, stressed Alexander Kalinkin.
“Everyone should know their own standard. For an adult is seven to nine hours a day. The rule you need to follow all week – and on weekdays, and on weekends. This is the first remedy for insomnia. You should also limit the use of caffeinated products and alcohol. Reduce intensive physical activity during the evening hours, to reduce glare this time. For a start it’s enough. If normal sleep is still not obtained, it is necessary to consult a specialist,” says sleep.
According to experts, most cases of chronic insomnia, doctors today are able to cured without sleeping pills – especially as they almost always cause addictive. It is better to keep the sleep mode and to remove from the diet foods with caffeine and alcohol.
According to Australian scientists, to improve the quality of sleep you can, even just by choosing the right pajamas. In the experiment, five dozen people slept in the clothes from different materials. It turned out that in pajamas made of wool asleep four minutes faster than in clothes made of cotton.
Scientists have developed a device to combat insomnia. A small black cube with a face ten inches, inside of three coils that are energized by pulse current of a certain frequency. Occurring weak electromagnetic field, which, acting on the brain naturally regulates circadian rhythms.
In nature, these electromagnetic fields are formed in the interaction of the earth’s atmosphere and the Sun. The parameters of electromagnetic oscillations in the space between the Earth and the upper part of the atmosphere changes during the day. The human body responds about the same as the difference in light night and day. The decrease in the amplitude of electromagnetic oscillations tells the body that it is time to sleep.
The beneficial effects of weak electromagnetic fields researchers have confirmed in the past year. Twenty volunteers aged 20 to 30 years, twelve nights slept in the usual way, the same amount spent next to the source, which is formed magnetic impulses with frequencies two, four, eight, 16, 20, 32 and 40 Hz.
According to one of the developers of sleeping pills Cuba Vladimir Dorokhov, the experiment showed that frequency from two to 20 Hz contribute to falling asleep and deeper sleep, from 20 to 40 Hz – awakening.
“Our device should be located at about arm’s length. He has four sleep. See, they are marked with a dot on each side. Which side of the cube to itself will turn off, this mode will. If you download the app and connect the device to the phone, the number will increase to ten,” explains researcher Ilya Blokhin.
He fumbles with the first prototype, which scientists have tested on myself.
“Personally, my sleep quality has improved” – smiles Dorokhov and adds that in the near future the research will continue. In particular, it is necessary to conduct clinical trials of the effectiveness of sleeping pills Cuba in the fight against sleep disorders.