What keeps you up at night? Pondering deep questions? Excitement about a big trip? Or is it stress about unfinished work, an upcoming test, or a dreaded family gathering? For many people, this stress is temporary, as its cause is quickly resolved. But what if the very thing keeping you awake was stress about losing sleep? This seemingly unsolvable loop is at the heart of insomnia, the world’s most common sleep disorder.
Kechalari uxlolmayapsizmi? Muhim masalalar haqida o'ylayapsizmi? Uzoq safarni kutyapsizmi? Yoki tugallanmagan ish, yaqinlashib kelayotgan nazorat yoki yoqimsiz oilaviy bayram tufayli tashvishlanyapsizmi? Ko'pchilik uchun bunday stress vaqtincha va uni sabablarini bartaraf etish mumkin. Uyqu yo'qolishi haqida tashvishlanayot- ganingizdan uxlolmayotgan bo’lsangiz-chi? Bu muammoli charxpalak uyqusizlikning - dunyodagi eng keng tarqalgan uyqu buzilishinining asosini tashkil qiladi.
Almost anything can cause the occasional restless night - a snoring partner, physical pain, or emotional distress. And extreme sleep deprivation like jetlag can throw off your biological clock, wreaking havoc on your sleep schedule. But in most cases, sleep deprivation is short-term. Eventually, exhaustion catches up with all of us.
Uyqusiz tunning sababi har qanday narsa bo'lishi mumkin: juftingizning xurrak otishi, jismoniy og'riq yoki ruhiy kechinmalar. Masalan uzoq vaqt davomida uyquning yo'qligiga bir necha vaqt zonalarini kesib o'tishda biologik ritmlarning buzilishi, dam olish tartibini butunlay yo'q qiladi. Lekin ko'pincha biz qisqa vaqtgagina uyqumizni yo'qotamiz. Oxir-oqibat, charchoq bizni qutqaradi.
However, some long-term conditions like respiratory disorders, gastrointestinal problems, and many others can overpower fatigue. And as sleepless nights pile up, the bedroom can start to carry associations of restless nights wracked with anxiety. Come bedtime, insomniacs are stressed. So stressed their brains hijack the stress response system, flooding the body with fight-flight-or-freeze chemicals. Cortisol and adrenocorticotropic hormones course through the bloodstream, increasing heart rate and blood pressure, and jolting the body into hyperarousal. In this condition, the brain is hunting for potential threats, making it impossible to ignore any slight discomfort or nighttime noise.
Biroq, ba'zi surunkali kasalliklar, masalan, nafas olish tizimi, oshqozon-ichak trakti va boshqa kasalliklar charchoqdan ko'ra kuchliroq bo'lishi mumkin. Tunlaringizni qanchalik ko'p uyqusiz o'tkazsangiz, yotoqxona shunchalik kam dam olish joyi sifatida gavdalanadi va bu esa stress olib keladi. Uyqusizlikka chalinganlarda u uyqu vaqti bilan birga boshlanadi. Stress holatida miya "ur, qoch yoki qotib qol" himoya reaktsiyasini boshlab yuboradi. Qon aylanishi bilan Kortizol va adreno- kortikotrop gormonlar tarqaladi, natijada puls va bosim kuchayadi, bu o'z o'rnida uyqusizlikka olib keldi. Bu holatda miya potentsial tahdidlar bilan to'qnashuvni kutadi, va shuning uchun eng kichik noqulaylik yoki begona shovqinni sezmaslik qiyin.
And when insomniacs finally do fall asleep, the quality of their rest is compromised. Our brain’s primary source of energy is cerebral glucose, and in healthy sleep, our metabolism slows to conserve this glucose for waking hours. But PET studies show the adrenaline that prevents sleep for insomniacs also speeds up their metabolisms. While they sleep, their bodies are working overtime, burning through the brain’s supply of energy-giving glucose. This symptom of poor sleep leaves insomniacs waking in a state of exhaustion, confusion, and stress, which starts the process all over again.
Uyqusizlikka chalinganlar uxlab qolishsa ham ularning uyqu sifati pasayadi. Miyamiz uchun energiyaning asosiy manbai glyukoza bo'lib, sog'lom uyqu bilan birga metabolizm kamayadi, bu bedorlik uchun glukozani saqlaydi. PE tadqiqotlari davomida adrenalin nafaqat uyqusizlik bilan og'rigan bemorlarga uxlab qolishiga yo'l qo'ymasligini, balki ulardagi metabolizmni ham tezlatishini aniqlashdi. Ular uxlayotganda, tananing miya uchun saqlagan glyukoza energiya zahiralari yonib, ortiqcha ish vaqtidek ishlaydi. Yomon uyquning bu alomati uyqusizlik bilan og'riganlarning charchash, chalkashlik va stress holatida uyg'oni- shiga olib keladi, oqibatda bu jarayon yana bir bor aylana boshlaydi.
When these cycles of stress and restlessness last several months, they’re diagnosed as chronic insomnia. And while insomnia rarely leads to death, its chemical mechanisms are similar to anxiety attacks found in those experiencing depression and anxiety. So suffering from any one of these conditions increases your risk of experiencing the other two.
Stress va uyqusizlikning bu davrlari bir necha oy davom etganda, surunkali uyqusizlik tashxisi qo’yiladi. Uyqusizlik kamdan-kam hollarda o'limga olib keladigan bo'lsa-da, uning kimyoviy mexanizmlari tushkunlikka chalinganlar panik hujumlarning xurujiga o’xshaydi. Shuning uchun ta'riflangan muammolarning har biri bu ikki tashxis xavfini orttiradi.
Fortunately, there are ways to break the cycle of sleeplessness. Managing the stress that leads to hyperarousal is one of our best-understood treatments for insomnia, and good sleep practices can help rebuild your relationship with bedtime. Make sure your bedroom is dark and comfortably cool to minimize “threats” during hyperarousal. Only use your bed for sleeping, and if you’re restless, leave the room and tire yourself out with relaxing activities like reading, meditating, or journaling. Regulate your metabolism by setting consistent resting and waking times to help orient your body’s biological clock. This clock, or circadian rhythm, is also sensitive to light, so avoid bright lights at night to help tell your body that it’s time for sleep.
Baxtimizga, uyqusizlik davrlarini yengish yo'llari mavjud. Haddan tashqari zo'riqishga olib keladigan stress omillarini bartaraf etish uyqusizlikni davolashda eng keng tarqalgan usullardan biridir va quyidagi maslahatlar tungi uyquni tiklashga yordam beradi. Yotoqxona qorong'i va yetarlicha salqin ekanligiga ishonch hosil qiling, bu xayolli tahdidlarning kamayishiga yordam beradi. Faqat krovatingizda uxlang; uxlolmasangiz, yotoqxonadan chiqing va o'qish, meditatsiya yoki kundalik tutish kabi taskin beruvchi mashg'ulotlarni topishga harakat qiling. Metabolizmni boshqaring, tanangiz biologik soatlarga yo'naltirilishi uchun ma'lum vaqtda uxlashga va uyg'onishga rioya qilishga harakat qiling. Bu soatlar yoki sirkad ritm yorug'likka ham bog'liq, shuning uchun kechalari yorqin nurdan qoching, shunda organizm uxlash vaqti
In addition to these practices,
kelganini bilib oladi. Ushbu maslahatlarga qo'shimcha qilib
some doctors prescribe medication to aid sleep, but there aren’t reliable medications that help in all cases. And over-the-counter sleeping pills can be highly addictive, leading to withdrawal that worsens symptoms.
shifokor uxlashga yordam beradigan uyqu tabletkalarini yozib berishi mumkin, ammo uyqusizlikning barcha holatlarida yordam beradigan dorilar mavjud emas. Hamma joyda sotiladigan dorilar esa bu kasallikning takrorlanishiga va yomonlashishiga olib kelishi mumkin.
But before seeking any treatment, make sure your sleeplessness is actually due to insomnia. Approximately 8% of patients diagnosed with chronic insomnia are actually suffering from a less common genetic problem called delayed sleep phase disorder, or DSPD. People with DSPD have a circadian rhythm significantly longer than 24 hours, putting their sleeping habits out of sync with traditional sleeping hours. So while they have difficulty falling asleep at a typical bedtime, it’s not due to increased stress. And given the opportunity, they can sleep comfortably on their own delayed schedule.
Ammo davolanishni boshlashdan oldin, uyquni yo'qolishi, uyqusizlikdan kelib chiqqanligiga ishonch hosil qiling. Surunkali uyqusizlik bilan kasallangan bemorlarning taxminan 8% uyqu fazasi kechikish sindromi deb ataladigan kamroq tarqalgan irsiy kasallikdan aziyat chekishadi. Kutish fazasini kechiktirish sindromi bo'lgan odamlarda sirkad ritm 24soatdan ko'proq davom etadi, buning natijasida uxlash an'anaviy uyqu soatlariga to'g'ri kelmaydi. Ular ajratilgan vaqtda uxlashda qiyinchiliklarga uchrashadi, lekin ular stressni boshdan kechirmaydilar. Agarda ular imkoniyatga ega bo'lsalar, o'zlari uchun qulay vaqtda uxlab qolishlari mumkin.
Our sleeping and waking cycle is a delicate balance, and one that’s vital to maintain for our physical and mental wellbeing. For all these reasons, it’s worth putting in some time and effort to sustain a stable bedtime routine, but try not to lose any sleep over it.
Bizning uyqu va uyg'onish siklimiz juda nozik mexanizmligi sabab bizning jismoniy va psixologik muvozanatimiz uchun bu ishda muvaffaqiyatsizlikka yo'l qo'ymaslik muhimdir. Ushbu maqsad - barqaror dam olish tartibini saqlab qolish uchun ozgina vaqt va kuch sarflash kerak, lekin uyqungizni