13/05/2022
Polezno li spatj dnyom i kak eto delatj praviljno
Podrematj inogda stoit, no glavnoe — ne pereborschitj. Razbiraemsya, nuzhen li vzroslim dnevnoj son i kakie effekti on mozhetj datj.
Kak dnevnoj son vliyaet na organizmI korotkaya pyatiminutnaya dryoma, i polnocennij son pomogayut1. N. Lovato, L. Lack. The effects of napping on cognitive functioning / Progress in brain research 2. A. Brooks, L. Lack. A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? / Sleep izbavitjsya ot ustalosti, a takzhe zaryaditjsya energiej minimum na 2–3 chasa.Bolee togo, otdohnuv dnyom, mozhno uluchsh*tj umstvennuyu rabotosposobnostj srazu po neskoljkim napravleniyam: Uvelichitj vnimanie. V metaanalizeF. Dutheil, B. Danini, R. Bagheri. Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis / International journal of environmental research and public health 11 nauchnih rabot prishli k vivodu, chto dnevnoj son pomogaet ostavatjsya sosredotochennim i vnimateljnim v techenie neskoljkih chasov posle probuzhdeniya. Uluchsh*tj zapominanie slovesnoj informacii. V odnom issledovaniiJ. N. Cousins, K. F. Wong, B. L. Raghunath. The long-term memory benefits of a daytime nap compared with cramming / Sleep studenti, spavshie dnyom posle obucheniya, zapomnili informaciyu kuda luchshe, chem te, kto v eto vremya zubril ili prosto otdihal. Pritom znaniya sohranilisj i cherez nedelyu posle eksperimenta. Uskoritj obuchenie motornim navikam. Uchyonie obnaruzhiliS. C. Mednick, D. J. Cai, J. Kanady.Comparing the benefits of caffeine, naps and placebo on verbal, motor and perceptual memory / Behavioural brain research, chto posle chasa dnevnogo sna lyudi kuda luchshe osvaivayut novie dvigateljnie zadachi, takie kak nazhimanie na knopki v opredelyonnom poryadke. Uluchsh*tj logicheskoe mishlenie. Vsego 15 minut dnevnogo otdiha pomogayutM. Takahashi, H. Arito. Maintenance of alertness and performance by a brief nap after lunch under prior sleep deficit / Sleep ne toljko izbavitjsya ot sonlivosti, no i uvelichitj tochnostj logicheskih rassuzhdenij. Uskoritj reakciyu. Posle dnevnogo sna lyudi bistree reagiruyutD. F. Dinges, M. T. Orne, W. G. Whitehouse. Temporal placement of a nap for alertness: contributions of circadian phase and prior wakefulness / Sleep na vizualjnie stimuli. Vozmozhno, poetomu 15-minutnij otdih v sochetanii s kofeinom v tri raza snizhaetL. A. Reyner, J. A. Horne. Suppression of sleepiness in drivers: combination of caffeine with a short nap / Psychophysiology risk proisshestvij na doroge. Krome togo, dnevnoj son pomogaetHow Long Should You Nap? / Cleveland Clinic emocionaljno «perezagruzitjsya» i snizitj psihologicheskij stress. Posle probuzhdeniya chelovek obichno menee sklonen k impuljsivnomu povedeniyu i luchshe spravlyaetsya s frustraciej.Pri etom dnevnoj son odinakovo horosho pomogaetR. Dhand, H. Sohal. Good sleep, bad sleep! The role of daytime naps in healthy adults / Current opinion in pulmonary medicine lyudyam lyubih vozrastov vne zavisimosti ot togo, privikli oni drematj posle obeda ili obichno tak ne delayut.Preimuschestva ot nego poluchayut i te, kto horosho otdohnul nochjyu, i te, kto voobsche ne vispalsya: lyudi s obichnim grafikom, nochnie rabotniki i voditeli v dolgih poezdkah.Pravda, esli ne rasschitatj vremya, mozhno poluchitj i obratnij effekt.Skoljko nuzhno spatj, chtobi chuvstvovatj sebya horoshoV boljshinstve nauchnih rabot shodyatsya vo mnenii, chto luchshe ne drematj doljshe poluchasa, v ideale otdih dolzhen dlitjsya 15–20 minut.Estj dve glavnie prichini ne zatyagivatj posleobedennij otdih.1. Inerciya sna. Eto dezorientaciya, vyalostj i sputannostj soznaniya, kotorie sohranyayutsya nekotoroe vremya posle probuzhdeniya.Chem doljshe vi spite dnyom, tem prodolzhiteljnee budet inerciya. Naprimer, posle 10 minut dryomi vi budete chuvstvovatjA. Brooks, L. Lack. A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? / Sleep sebya bodrim i energichnim prakticheski srazu. 20–30-minutnij son potrebuet okolo poluchasa na polnoe probuzhdenie. A vot esli prilyazhete na 1–2 chasa, pervoe vremya posle podjyoma riskuete poteryatjsya v prostranstve i vremeni. Delo v tom, chto gde-to cherez 40 minut posle zasipaniya organizm perehoditD. Dijk. Regulation and Functional Correlates of Slow Wave Sleep / Journal of Clinical Sleep Medicine v rezhim glubokogo sna. V etom sostoyanii mozg proizvoditSleep Basics / Cleveland Clinic medlennie deljta-volni, glaza ne dvigayutsya pod vekami, mishci rasslablyayutsya.Chem boljshe vremeni vi provedyote v etoj faze, tem siljneeHow Long Should You Nap? / Cleveland Clinic budet inerciya i trudnee probuzhdenie.2. Narushenie nochnogo sna. Dolgij dnevnoj otdih mozhet negativnoR. Dhand, H. Sohal. Good sleep, bad sleep! The role of daytime naps in healthy adults / Current opinion in pulmonary medicine skazatjsya na kachestve nochnogo: umenjsh*tj vosstanoviteljnie periodi medlennogo deljta-sna i v celom uhudsh*tj ego kachestvo.A vot intervali dnevnoj dryomi v 15–20 minut navernyaka ne narushatM. T. Purnell, A. M. Feyer, G. P. Herbison. The impact of a nap opportunity during the night shift on the performance and alertness of 12-h shift workers / Journal of sleep research vashi cirkadnie ritmi i ne pomeshayut polnocenno otdohnutj nochjyu.V kakoe vremya luchshe spatj dnyomNesmotrya na individualjnie razlichiya, u boljshinstva lyudej biologicheskie chasi sovpadayut.Naiboljshaya sonlivostj nablyudaetsyaN. Lovato, L. Lack. The effects of napping on cognitive functioning / Progress in brain research s chasu do chetiryoh nochi, p*k energichnosti prihoditsya na period s 10 utra do 13 dnya, a posle obeda — gde-to s 13 do 16 chasov — mnogih snova klonit v son. Poslednij interval idealjno podhodit dlya dnevnoj dryomi. V odnom eksperimente podtverdiliM. Hayashi, M .Watanabe, T. Hori. The effects of a 20 min nap in the mid-afternoon on mood, performance and EEG activity / Clinical neurophysiology, chto, esli prilechj na 20 minut v 14 chasov, nastroenie, samochuvstvie i umstvennaya rabotosposobnostj budut kuda luchshe, chem esli sdelatj to zhe samoe v poldenj.Chto kasaetsya bolee pozdnih pererivov, oni takzhe obespechat bodrostj, no mogut negativno skazatjsya na zasipanii nochjyu.Mozhet li dnevnoj son navreditjEstj nekotorie dannie o tom, chto dolgij dnevnoj son ne osobenno polezen. Tak, v metaanalize semi issledovanij s dannimi 98 tisyach chelovek podschitaliX. Liu, Q. Zhang, X. Shang. Meta-Analysis of Self-Reported Daytime Napping and Risk of Cardiovascular or All-Cause Mortality / Medical science monitor, chto u lyudej, regulyarno spyaschih dnyom bolee 60 minut, uvelichen risk obschej smertnosti po sravneniyu s temi, kto dremlet menjshee vremya.V drugoj nauchnoj rabote viyasniliV. Y. Guo, B. Cao, C. K. H. Wong.The association between daytime napping and risk of diabetes: a systematic review and meta-analysis of observational studies / Sleep Medicine, chto dnevnoj son prodolzhiteljnostjyu bolee chasa uvelichivaet risk diabeta vtorogo tipa na 31%.Skoree vsego, privichka otdohnutj posle obeda ne vredit sama po sebe, a lishj ukazivaet na to, chto v organizme chto-to idyot ne tak. Tak chto esli vi ne mozhete obojtisj bez 1–2 chasov dnevnogo sna, to, veroyatno, stoit prokonsuljtirovatjsya s terapevtom, chtobi isklyuchitj vozmozhnie zabolevaniya.
