Chronic lack of sleep, exhaustion, loss of productivity - all this has become a new norm for millions of Ukrainians who regularly spend nights in shelters to the sounds of sirens. How to return to the usual rhythm and not lose health-explained the neurologist, somnologist and somno therapist Anastasia Shkdin.
Cannot be compensated - can only be a little restored
According to the expert, it is not possible to leave for the sleepless nights completely - the body does not store "sleep stocks". But you can partially restore the functionality of the body and brain. It will help a clear plan of action: to have a ready shelter, a pre -gathered alarm bag with things for sleep - beresh, mask, pillow, book.
What to do during and after anxiety
An alarm clock instead of sirens - explosions - and the body goes into stress. A person can die or vice versa - to feel panic, anxiety. Therefore, it is important to have your own reassurance technique: breathing exercises, meditation, caffeine tea or muscle relaxation.
After anxiety, the ritual of returning to sleep is useful: washing warm, then cold water, warm blanket, muted light. If you can't fall asleep, they help the exercises to stop obsessive thoughts. And if the morning - give the body a lot of light: it will help to "restart".
How to support yourself on a day after a sleepless night
During the day, take regular short breaks. Do not force yourself to maximum productivity. After insomnia, a person gets tired, worse concentrates and mistakes are more likely to make. The doctor emphasizes that it is not only a personal but also a social problem - the economy suffers when workers are exhausted.
It is also important to monitor nutrition: the lack of sleep provokes overeating, especially sweet and caloric. Try to avoid heavy food because it only gives a temporary feeling of cheerfulness.
When you can dow
The daytime drowse can be useful if you sleep less than seven hours. It is best - 10-30 minutes, no later than 14-15 hours. If the night's sleep was less than four hours - a day -to -one day and a half hours.
What threatens chronic lack of sleep
Regular sleep disturbance leads not only to fatigue and irritation, but also to serious illnesses:
-
cardiovascular disease (stroke, heart attack);
-
obesity and diabetes;
-
mental disorders, anxiety, depression;
-
weakened immunity;
-
Dementia, Alzheimer's disease;
-
Increasing the number of accidents and other accidents.
When to contact a specialist
If sleep problems last more than a month and do not disappear on their own, you should consult a somnologist. More than 80 sleep disorders require a special approach. Although there are few specialists in Ukraine, their help can be crucial.
Sleep conditions in shelters: how to adapt
Falling is a natural function, but it can disrupt noise, light, fear. If the problem is in the noise, Berushi or white noise will help. If you are concerned - meditations or psychology exercises. If the body is tense - muscle relaxation. The most important thing is to find what is right for you.
