Recently, a group of scientists from Guangzhou Medical University shared the results of their work, which indicate the probable harm of daytime sleep to human health. In the course of the study, the authors analyzed information about 313 651 people. 39% of this sample slept regularly during the day, and they also had a 34% higher risk of developing heart disease and a number of other pathologies.
At the moment, many Western and Russian doctors doubt the veracity of these conclusions, but, nevertheless, the statistics themselves inspire some concern. In addition, it is difficult to argue with the fact that daytime sleep is poorly combined with the dynamic rhythm of life of a modern person: if the harm to health is still in question, then the damage to the schedule and business activity is undeniable. How to lose interest in daytime sleep and establish a normal regime of wakefulness and rest - we discussed with a somnologist, therapist, candidate of medical sciences, a member of the Russian Society of Somnologists, Sofia Anatolyevna Cherkasova.
We understand the reasons: why does a person want to sleep during the day?
So, if you start yawning after lunch, it is most likely for one of two reasons.
Reason # 1: Not getting enough sleep at night
The most common variant: world statistics and one of the studies of VTsIOM show that at least 40% of urban residents experience signs of lack of sleep during the working week. Well, the negative impact of lack of sleep on health has long been reliably studied - these are:
- Acceleration of aging processes;
- Weakening of immunity;
- Increased risk of coronary heart disease, diabetes mellitus and arterial hypertension.
It would seem that on weekends you can safely sit up after midnight and sleep off until lunchtime, but here we have another problem: the failure of circadian rhythms. If a person falls asleep and wakes up later or earlier than the optimal time for the body, disturbances occur in the work of the biological clock. Hence, increased drowsiness, poor health, the development of diseases.
This is probably the factor that explains the results of the study from Guangzhou: people who slept during the day may experience chronic lack of sleep, and this clearly leads to serious health problems.
Reason # 2: sleep diseases
If you have enough time to sleep at night, but you still want to sleep during the day, this may indicate the presence of a number of diseases:
Insomnia. It doesn't matter how long you lie in bed: if you can't sleep, you won't get enough sleep;
Obstructive sleep apnea syndrome: frequent respiratory arrest during sleep - up to 500 per night! You sleep and do not breathe in total for up to 3-4 hours. In order to restart the breathing process with such stops, the brain is forced to wake up often, hence the inability to go into deep sleep, which is responsible for the restoration of the body. Bottom line: weakness, fatigue, daytime sleepiness, a growing risk of heart attacks and strokes.
Remember, sleep disorders are diseases. If you have signs of insomnia or possible apnea (respiratory arrest, snoring, high blood pressure, night sweats), be sure to consult a sleep doctor.
If you are sure that you do not have sleep diseases, but still want to constantly lie down during the day, try following the 8 simple rules, which we describe below. A month is enough for your sleep to become deeper, more concentrated and useful (read also: "What is Clean Sleeping, and why healthy sleep is more important than fitness and diets").
8 rules for a good night's sleep
- Sleep on a clear schedule. Go to bed at the same time, get up at the same time. It is better to be guided by the hour of getting up - start the morning alarm clock the same way, and go to bed in the evening when you want. A clear regime will gradually develop;
Avoid getting enough sleep. If you feel that you are not getting enough sleep, use a simple trick: go to bed 15 minutes earlier than yesterday. 15 minutes is not much, such a shift in the schedule will not affect your plans, but in a week you will get almost 2 hours of additional healthy sleep;
- Go in for sports. 5-6 times a week, give yourself moderate physical activity - best of all, aerobic: jogging, swimming, cardiovascular equipment;
- Reduce your caffeine intake. Especially in the afternoon: no chocolate, tea, coca-cola, cocoa, coffee, etc.;
- Spend your evenings in peace. 2 hours before bedtime, give up work and serious stress, engage in communication with loved ones and household chores. Ideal if you can take a little walk. And an hour before bedtime, reduce the lighting, this stimulates the production of the sleep hormone - melatonin;
- Have dinner 3-4 hours before bed. Ideally, the calorie content of the dinner should not exceed 20% of the daily value;
Sleep in comfort. The bedroom should be dark and well ventilated. Pillow - comfortable: special pillows are ideal to help you sleep without swelling and pain in the neck, making it easier to relax. They can be found in the assortment of the nearest IKEA, and in stores of goods for sleep - for example, Ascona or Blue Sleep (read also: "7 life hacks for your bedroom that will improve sleep");
- Remember: man is a diurnal animal. At night we sleep, during the day we are awake: this is a natural rhythm for us, which is extremely undesirable to change. Improve your night's sleep and try not to sleep during the day, and if you feel that there is no way without a day's rest, sleep no more than 15-20 minutes. It's safe and refreshing as well as an hour's sleep.
About the author:
Sofia Anatolyevna Cherkasova
Photo: Getty Images
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