Expert from St Petersburg University explains the consequences of insomnia
This year’s World Sleep Day is held on 17 March. Tatiana Grigoreva, Associate Professor and an expert at St Petersburg University, has explained what countries encourage sleeping on the job; whether it is a good idea to have evening workouts; and what insomnia symptoms are alarming signs to see a doctor.
An average person needs at least seven hours of sleep per night to maintain physical health and normal mental activity, according to several studies.
‘Wakefulness patterns are 30% congenital and 70% environmental. You need to remember simple rules to fall asleep quickly and get enough sleep,’ said Tatiana Grigoreva. You should go to bed at the same time every day, and weekends are no exception. For two to three hours before going to bed, it is useful to refrain from eating. In the afternoon, doctors do not recommend drinking coffee or other invigorating drinks. Experts also advise against evening exercising. Before going to bed, it is important to air your room and take a warm shower with a little bit of sea salt or soothing aroma oils. ‘Yet there is one more rule. Due to the high speed of life and moving online, many people ignore it. It is important to restrict bedtime mobile phone use at least an hour before bedtime,’ said Tatiana Grigoreva.
The room should be dark. Blackout drapery will help you keep the room dark. The bed in the bedroom should be associated only with sleep and relaxation. If you cannot fall asleep for more than half an hour, it is better to get up and go to another room, read a book, or take a bath.
Many of us do not see insomnia as a serious problem. If you follow the recommendations for several months (yet they do not help), if it is difficult for you to fall asleep, if you have fragmented or short sleep, or you cannot stay awake and productive during the day and your general well-being is decreasing, you should consult a neurologist or somnologist.
‘As a rule, insomnia can cause health problems. Apart from the obvious decrease in memory and performance, lack of sleep can provoke an exacerbation of chronic diseases, increased blood pressure, tachycardia, and weight gain,’ said the expert.
The causes of insomnia can be psychological or physiological, according to doctors. Among the psychological causes are: excitement; nervous strain; stress; neurosis; anxiety; and depression. Among the physiological cause are: thyroid diseases; heart or respiratory failure; nasal congestion; and diseases accompanied by pain syndrome. What can also ruin your sleep are: working night shifts; night parties; horror films at night; and smoking.
A short daytime nap is good not only for children, but also for adults, the experts concluded after numerous studies. Japanese firms encourage sleeping on the job. Inemuri is the Japanese art of sleeping while on duty.
Tatiana Grigoreva, Associate Professor and an expert at St Petersburg University
Many patients complain that they sleep enough hours, but still do not get enough sleep. Tatiana Grigoreva, Associate Professor at St Petersburg University explained: ‘The quality of sleep depends not only on its duration, but also on the correct combination of sleep stages.’ Scientists distinguish between REM (rapid eye movement sleep) and non-REM phases. During the non-REM stage, the body recovers and the brain processes the information received during the day. In the REM stage, the pulse rises, and the brain sorts and remembers the information received during the day.
To wake up with more energy, you need to wake up in the REM stage. Presumably, if you fall asleep and wake up at the same time (after seven to eight hours from falling asleep), your body will tell you when it is time to wake up, even before the alarm goes off. Some gadgets or an application on your smartphone can make all calculations for you.