What happens if you don't sleep for a day or more? Insomnia and how to prevent it

if you do not sleep for a day or more? @ BeltaPlus In 1964, an American student spent 264 hours without sleep - 11 days. This is most famous for being awake, as a result of which, at the end of the last day, the guy became paranoid and began to hallucinate. And what will happen if a person does not sleep for just one night and will this be the basis for the onset and further development of insomnia? A day without sleep A person can sacrifice sleep for many things: work, a party, an interesting book or series, an important conversation or caring for others. If this happened only for one night, then do not worry - the next night you will fall asleep deeper and even sleep well.

This is due to the accumulation of adenosine in the brain, a neurotransmitter that stimulates sleep. Its concentration decreases during sleep, but if a person does not go to bed, then adenosine accumulates. So with a double dose of the neurotransmitter (for the previous and today) and the normal functioning of the circadian rhythms (internal clock), a person will have a strong desire to sleep. Therefore, physiologically, his sleep will be deeper.

However, this does not mean that a day without sleep will pass completely without a trace. At night, both verbal-logical and motor memory improve. The lack of nightly recovery and rest will lead to an increase in errors in work, study or household chores.

Scientists conducted a study involving two groups: one was given an alcoholic drink, the other was deprived of sleep at night. After that, all participants had to complete a test task. Both groups had almost comparable results, that is, lack of sleep and ALCOHOL consumption almost equally impair a person's mental skills.

In addition, at night there is a synthesis of certain hormones, such as somatotropin (growth hormone) and the breakdown of fats. In addition, a sleepless night can cause a decrease in the level of leptin (the satiety hormone) and an increase in ghrelin (the hunger hormone). Together, all these factors will lead to an increase in appetite, and in the long term, weight gain and eating disorders. Also, a missed night's sleep can cause the release of stress hormones and cause significant damage to the cardiovascular system.

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Daytime sleep: compensation or harm? Didn’t sleep at night, but is there such a possibility during the day? You can sleep, but you need to know that daytime naps will reduce fatigue, improve productivity and mood, but only on the condition that you sleep no more than 30 minutes before 17:00. Otherwise, it will be difficult for you to fall asleep the next night, because the brain will “clear” of adenosine and will want to be awake, not sleep.
Somnologists advise sleeping during the day for people who have to drive a car or perform tasks that require maximum concentration in the evening.
When insomnia sets in There are two types of insomnia:

Acute - occurs as a result of the action of the pathogen. For example, a person is stressed because of problems at work or in the family and therefore cannot sleep. It can also manifest itself in people who are in love.

Chronic - a permanent sleep disorder that lasts for at least three months.

Acute insomnia can turn into chronic. This occurs when the effects of stress have ceased, but the sleep disturbance remains. In this case, supporting factors begin to work - dysfunctional prejudices. For example, a person goes to bed and immediately imagines that he will not fall asleep again and because of this he will not work well the next day. He is not able to sleep well due to anxiety.

This situation can be repeated every night, so you need to seek help from a sleep DOCTOR who treats with cognitive behavioral therapy or a psychologist who practices the treatment of sleep disorders. The specialist will help determine the cause of anxiety in order to save the patient from chronic insomnia.

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Sleep Hygiene To prevent the development of insomnia and have quality sleep every night, observe sleep hygiene, namely:

• Normalize sleep-wake patterns. Go to bed and wake up at the same time.

• Don't just lie in bed. It is meant for sleeping. Read, work, watch TV shows on the couch, in the armchair or at the table - just not in bed. Otherwise, the brain will perceive the bed as a place to work, read, watch videos, but not sleep. This will make it difficult to fall asleep and can lead to insomnia.
• Give up caffeinated drinks after 15:00, leave tea and coffee in the morning. Remember that alcohol in the evening will also interfere with sleep. After all, the exciting effect can occur at night and interrupt sleep.
• Don't go to bed with an empty stomach. If you didn’t have time to eat three hours before bedtime, then make a light snack of proteins and fiber.

• Intense workouts also plan for the first half of the day to avoid excitation of the NERVOUS SYSTEM before bedtime. For evening activity, yoga, Pilates and stretching are suitable. However, no later than two hours before bedtime.

• Set aside gadgets at least an hour before bedtime. This will reduce the effect of blue light on the release of the hormone melatonin.

• Prepare the room for sleep: curtain the windows, reduce the influence of extraneous sounds and ventilate the room.

All this will help you fall asleep quickly and sleep well.


| Prepared by Anastasia ZLOTNKOVA, BELTA+
| Photo: open Internet sources.


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