Sleep
19 questions
Why is sleep so important?
•Restoration of body and brain.
•Memory consolidation.
•Hormone regulation.
•Immune function.
•Chronic sleep deprivation = risk of diseases.
Which sleep phase is more important?
•All phases are important.
•Deep sleep — physical restoration.
•REM — memory, emotions.
•Light sleep — transitions.
•Complete cycles of 90 minutes.
Does melatonin help to fall asleep?
•Regulates circadian rhythms.
•Helps with jet lag.
•For regular insomnia — not the best choice.
•Low doses 0.5-3mg.
•Short-term safe.
What is sleep hygiene?
•Regular sleep and wake times.
•Dark, cool room.
•No screens an hour before sleep.
•Bed only for sleep.
•No caffeine after 14:00.
How to wake up easier?
•Routine — even on weekends.
•Light immediately after waking.
•Do not delay the alarm.
•Enough hours of sleep.
•Place the phone far from the bed.
Is it harmful to sleep during the day?
•Short nap (20-30 minutes) is beneficial.
•A long nap may disrupt nighttime sleep.
•No later than 3:00 PM.
•Better to avoid during insomnia.
•Listen to your body.
What is sleep apnea?
•Breathing stops during sleep.
•Symptoms: snoring, daytime sleepiness.
•Risks: hypertension, stroke, accidents.
•Diagnosis: polysomnography.
•Treatment: CPAP, weight loss.
How to beat jet lag?
•Melatonin at new sleep time.
•Light in the morning in the new time zone.
•Avoid light in the evening.
•Adaptation ~1 day per hour of time difference.
•Coffee only in the morning.
Does food affect sleep?
•Heavy food hinders falling asleep.
•Do not eat 2-3 hours before sleep.
•Alcohol worsens sleep quality.
•Tryptophan (milk, turkey) may help.
•Caffeine is eliminated in 6+ hours.
What mattress to choose?
•Medium firmness suits most.
•Depends on sleep position and weight.
•Change every 7-10 years.
•Test in the store.
•Pillow is also important.
What is restless legs syndrome?
•Unpleasant sensations and urge to move legs.
•Worse in the evening and at night.
•Associated with iron deficiency.
•Diagnosis: tests, polysomnography.
•Treatment: iron, medications.
How does lighting affect sleep?
•Blue light suppresses melatonin.
•Screens an hour before sleep — bad.
•Night mode on devices.
•Dark curtains in bedroom.
•Bright morning light helps wake up.
Why do nightmares occur?
•Stress and anxiety are common causes.
•Some medications influence it.
•Eating before sleep.
•For frequent nightmares — see a doctor.
•Imagery rehearsal therapy helps.
What is somnambulism?
•Sleepwalking.
•More common in children.
•Do not wake abruptly.
•Secure the bedroom.
•See a doctor for frequent episodes.
How does temperature affect sleep?
•Cooler is better: 18-20°C.
•Body cools down for sleep.
•Warm bath 1-2 hours before.
•Warm feet help fall asleep.
•Overheating disrupts sleep.
Sleep: how to establish a sleep schedule with shift work?
For the topic "Sleep," focus on symptoms and red flags. If the condition worsens, there is severe pain/fever/difficulty breathing — it is better to see a doctor.
Sleep: how to reduce the impact of screens and light in the evening?
Practice for "Sleep": prepare for the appointment — a list of symptoms, duration, medications, tests, and questions. This makes the consultation more effective.
Sleep: what morning habits improve nighttime sleep?
Answer on "Sleep": do not self-medicate with prescription drugs. Check drug compatibility and follow instructions.
Sleep: when should you see a somnologist?
For "Sleep," it is helpful to monitor dynamics: when it started, what increases/decreases it, and any accompanying factors. This aids in diagnosis.