Всем спать: для здоровья человеку нужно не меньше шести часов сна

«АмурЛента» выяснила у врача-сомнолога, как начать высыпаться

Нехватка сна давно стала одной из примет современных людей. Около 80 % взрослых, а это 8 человек из десяти, отмечены печатью недосыпа на лице. Ускорившийся темп жизни,  а также технический прогресс в виде телевизоров, смартфонов, ноутбуков совсем не способствуют здоровому ночному сну. По итогам опроса, проведенного среди россиян, оказалось, что 13 % из них не высыпаются, потому что допоздна смотрят телепередачи, сидят за компьютером или читают книги.

Невысыпающийся редактор «АмурЛенты» решил узнать, как со всеми этими удобствами цивилизации сохранить здоровый сон, а заодно выяснил, что сомнолог — врач, который занимается изучением и лечением проблем сна, — довольно редкая профессия. Ближайшего к Амурской области сомнолога удалось найти в Хабаровске. На самые волнующие вопросы о сне ответила врач дорожной клинической больницы Влада Говзман.

 

 

 

    Влада Говзман, врач-сомнолог (г. Хабаровск)

 

 

— Влада Вадимовна, когда начинать считать, что человек страдает бессонницей? Одна-две бессонные ночи подряд считаются?

— Хроническая бессонница, или инсомния, наблюдается тогда, когда человек в течение трех месяцев и больше сталкивается с какими-то проявлениями некачественного сна. При этом расстройства сна могут проявляться  совершенно по-разному. Некоторые пациенты говорят, что страдают от дефицита ночного сна, другие жалуются на то, что слишком много спят и отмечают избыточную дневную сонливость. Сон — это сложное функциональное состояние, которое, несмотря на то, что современная медицина шагнула далеко, изучено не достаточно хорошо. На сегодняшний день известно свыше 80 различных расстройств сна.

— Сколько должен спать человек?

— Жестких норм сна нет. Потребность во сне определяется многими факторами: возрастом, полом, образом жизни, соматическим здоровьем человека. Средняя норма для взрослого активного здорового человека — не менее 6 часов ночного сна. Это минимум, который необходим, чтобы активно работать и не испытывать проблем со здоровьем. Есть люди, у которых потребность спать чуть больше или чуть меньше врожденная. Это не является патологией — это его индивидуальная норма.

— Я люблю поспать днем — со мною все нормально?

— В отношении дневного сна очень много спорных моментов, касающихся его полезности и необходимости в разные возрастные периоды жизни человека. Например, для детского возраста дневной сон необходим с точки зрения физиологии.

Для взрослого человека, который не работает в ночное время, дневной сон не является необходимым. И появление потребности поспасть днем для человека среднего возраста является не очень хорошим симптомом.

Он может свидетельствовать о том, что его ночной сон не совсем полноценный. Часто человек сам вырабатывает для себя некие привычки, которые могут влиять и ухудшать его ночной сон — нарушать гигиену сна. Иногда дневной сон — это один из вариантов привычек, которые человек вырабатывает в попытке компенсировать себе нехватку ночного сна. В данном случае речь идет о взрослых здоровых людях. В детском возрасте и у нездоровых людей дневной сон является необходимой потребностью. Если человек не работает ночью, он не должен хотеть спать днем. Иначе это является сигналом того, что что-то неблагополучно в ночное время: либо не хватает ночного сна, либо сон не является физиологичным, возможно, есть нарушение дыхания во сне, двигательные расстройства или другие проблемы.

— Здоровый сон — что это?

— Сон — жизненно необходимое, генетически обусловленное сложное функциональное состояние организма, которое характеризуется определенной закономерной сменой стадий и фаз сна. Чтобы сон был здоровым и приносил человеку удовлетворение, он должен быть непрерывным, и иметь определенную структуру. Состояние бодрствования бывает активным и пассивным. Сон же устроен гораздо сложнее. Есть две фазы — быстрый и медленный сон, медленный сон еще делится на три стадии.  

Здоровый сон подразумевает короткий период засыпания  в течение несколько минут, непрерывность  в течение ночи, а также определенную макроструктуру – то есть последовательность смены фаз и стадий. Если ночные пробуждения есть, то они единичные и не сопровождаются длительным бодрствованием.

Нормальный сон должен начинаться и заканчиваться в одно и то же время, должен приносить чувство отдыха, чувство восстановления сил и не должен сопровождаться сонливостью в дневное время.

 

— Чем опасен хронический недосып?

— Известны такие негативные последствия нехватки сна на здоровье, как повышение риска сердечнососудистых заболеваний, риска инфаркта, инсульта, метаболических нарушений, таких как сахарный диабет, ожирение. Огромное социальное значение приобретает влияние нарушений сна на профессиональные функции с повышением  риска ошибок на производстве,  дорожно-транспортных происшествий, техногенных катастроф и так далее.

Нарушение сна бывает острым и хроническим. Врачебные подходы в каждом случае отличаются.

Если у человека больше трех месяцев есть те или иные проблемы со сном, то однозначно есть повод обратиться к врачу.

Частые ночные пробуждения, невозможность заснуть в течение нескольких часов, засыпание только в предутренние часы,  выраженные симптомы усталости  в дневное время — это то, с чем обычно к нам приходят пациенты. Причин бессонницы много, и разбираться нужно в каждом конкретном случае. Нарушения сна должны обязательно диагностироваться и адекватно лечиться.

— А жаворонки и совы существуют? Или это деление придумали совы, чтобы спать подольше?

— Да, они существуют. Жаворонков и сов отличают особенности циркадианных, биологических ритмов. В среднем человек привык спать около 8 часов. Ему привычно засыпать около 10 часов вечера, когда солнце садится, уменьшается количество дневного света, и просыпаться с рассветом, то есть с первыми лучами солнца. Это связано с особенностями выработки мелатонина — гормона сна. Этот процесс происходит циклически, и повторяется каждые 24 часа. Есть люди, у которых суточные ритмы секреции гормона сна несколько опережают среднестатистические показатели или опаздывают от них, то есть потребность засыпать может наступать раньше или позже. Это особенности физиологии, которые запрограммированы генетически. Если человек сможет организовать свою жизнь так, чтобы работать в соответствии со своими биологическими ритмами, то проблема будет решена, если не повезет, то, как правило, эти люди в течение жизни испытывают дискомфорт, связанный с тем, что им приходится ломать свои биологические ритмы.

— Выходит, мир создан для жаворонков. Это несправедливо, что совы вынуждены подстраиваться. Есть способ переучиться в жаворонка?

— Сова не сможет стать жаворонком, так как это определено генетически. Есть некие медикаментозные стратегии, которые применяются в тех случаях, когда абсолютно человек не может подстроить свой образ жизни под свои биологические ритмы. Есть подходы, связанные с применением лекарственных препаратов, чтобы уменьшить проявление дневной сонливости или увеличить сонливость в вечернее время.

— Значит, алгоритма, как научиться рано вставать, нет?

— Самым главным принципом организации сна должен быть разумный подход, гигиена сна.

Главное правило — отбой и подъем в одно и то же время. Если вы в течение рабочей недели вынуждены рано вставать, это не значит, что вы можете в выходные спать до обеда.

Это приведет к серьезному нарушению, к так называемому социальному джетлагу. Проблема с пробуждением в рабочие дни будет только усугубляться. Не зависимо от того, как вы спите в рабочие дни, в выходные вы должны стараться не превышать количество сна более чем на час по отношению к рабочим дням.

— Что нельзя делать перед сном, чтобы не испортить себе ночь?

— Нельзя заниматься любой активирующей работой, которая связана с избыточными эмоциями, избыточной физической активностью, избыточным облучением (или инсоляцией) сетчатки глаза. Это относится к работе за компьютером, с сотовым телефоном, просмотру телевизора. Сетчатка является тем поставщиком света, который способствует выработке мелатонина, основного гормона сна. Этот процесс происходит в темноте. Если мы будем искусственным образом в ночное время облучать сетчатку любым источником света, это будет способствовать уменьшению выработки мелатонина.

— Хотя бы книжку под лампой можно почитать?

— Небольшое количество времени можно.А вот чтение соцсетей в телефонах, планшетах, просмотр телевизора желательно завершить за час до сна.

— Что еще полезно поделать на ночь, чтобы крепче спать?

— Полезна небольшая спокойная физическая активность в вечернее время. Например, спокойная прогулка на свежем воздухе, теплая расслабляющая ванна с аромомаслами. Полезен хороший микроклимат в спальне — проветренная и немного прохладная, затемненная, звукоизолированная комната; комфортная одежда.

— Еда: что можно съесть или выпить перед сном, чтобы лучше уснуть и выспаться? И что категорически нельзя?

— Нежелательно употребление  чая, кофе, других кофеинсодержащих напитков во второй половине дня. Особенно для тех людей, у которых есть проблемы. Нежелательно употреблять большое количество жидкости на ночь, потому что это будет стимулировать работу мочевыделительной системы.

— Говорят, теплое питье помогает уснуть.

— Небольшое количество теплого молока с медом может положительно влиять на отдельных людей, но это не является панацеей для всех. В некоторых случаях это может действовать неблагоприятно, лишь провоцируя  позывы к мочеиспусканию ночью.

— Можно выпить рюмку чего-нибудь крепкого, если не спится?

— Алкоголь — известный транквилизатор, который расслабляет мышцы и успокаивает нервную систему. Но это неправильный путь, потому что подобная привычка может вызвать зависимость и приведет к алкоголизму.

Врачи никогда не рекомендует лечить инсомнию даже небольшими дозами алкоголя.

Любой сон, который стимулируется и провоцируется снотворным препаратом — алкоголь здесь рассматривается как препарат со снотворным эффектом — не является физиологичным. Снотворное не способствует нормальной структуре сна, не способствует нормальному чередованию фаз и стадий. Поэтому с точки зрения здоровья алкоголь, как и снотворные препараты,  не полезны для сна.

— Получается, что снотворные, к которым мы прибегаем, чтобы решить проблемы со сном, на самом деле делают только хуже?

— Идеального снотворного нет. Нет такого лекарства, которое было бы полезно с точки зрения физиологии сна. Прием снотворных препаратов, особенно при хронических формах, когда расстройство сна длится больше трех месяцев, чаще всего не приводит к хорошему результату.  Поэтому пытаться самостоятельно решить проблему — неправильный путь. Как врач-сомнолог я постоянно сталкиваюсь с последствиями самолечения. Часто пациенты приходят ко мне, перепробовав все, что есть в аптеке. Все это вызывает только усугубление проблемы. 

— Как вы относитесь к разным современным приборам, которые якобы отслеживают циклы сна и будят в «нужный» момент, — фитнес-браслетам, умным будильникам?

— Подобного рода гаджеты не могут с достоверностью определить, в какой фазе сна вы находитесь. Чтобы определить фазу сна, необходимо провести полисомнографию — комплексную диагностику организма спящего человека. Все эти приборы косвенно реагируют на мышечный тонус и чаще всего они работают по временному принципу — то есть через определенное время вас просто будят, как самый обыкновенный будильник.

— Звонок будильника, наверное, самый ненавистный звук для большинства людей. Как не развить это отвращение, и какое пробуждение можно считать идеальным?

— Самое главное, чтобы человек успел не менее 6 часов отдохнуть до сигнала будильника, чтобы он не вызывал негативной психологической реакции. Если вы привыкли вставать под громкую музыку, пусть будет так, если на вас она не влияет как стрессовый фактор.

 Если вы ненавидите звук будильника, значит, вы недосыпаете.

— Бытует мнение, что здоровый сон — это когда не видишь сновидений. Это правда?

— Нет, не правда. Сновидение это проявление психической активности во сне, которая есть абсолютно у всех людей. Просто если проснуться в определенную фазу сна, мы помним  сновидения, если  в другую —  не помним. Мы видим сны каждую ночь, только не всегда помним их.

Фото: o.canada.com

 
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