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Сон сидя: это вредно или полезно, как правильно спать Сон в сидячем положении: причины выбора позы, последствия, создание комфортных условий
При засыпании в кресле спина остается в постоянном напряжении. Постепенно пережимаются сосуды, питающие мозг, и деформируется позвоночник. Во избежание развития осложнений необходимо заранее выяснить, как спать сидя. Помогут разобраться советы специалистов и общепринятые алгоритмы действий.
Сон в сидячем положении и его особенности Вредно или полезно спать в сидячем положении, зависит от продолжительности отдыха. Если речь идет о кратковременной дремоте в вагоне электрички, автобусе или за столом, то осложнений не должно быть. Во многих иностранных компаниях сотрудникам и вовсе разрешают поспать в обеденное время. Компенсируется недосыпание и появляется бодрость. За 20-30 минут сна работоспособность повышается примерно на 20-30% и улучшается аналитическое мышление.
Совершенно иной результат, если человек спит в обеденное время более 2 часов в день. Проявляется ощущение вялости и разбитости. При постоянном сне в сидячем положении повышается риск развития патологий позвоночника и прочих осложнений:
Пережатие сосудов, питающих головной мозг. Артерии проходят через позвоночник и травмируются позвонками из-за неудобной позы. У больного снижаются когнитивные способности, появляются головные боли и падает работоспособность. Со временем повышается риск ишемического инсульта. Сжатие позвонков. Постоянный сон в сидячем положении грозит развитием остеохондроза. Болезнь часто сочетается с предыдущим осложнением из-за анатомических особенностей.
Причины сна в сидячем положении Дремать сидя не особо опасно. У человека будет затекать шея и проявится незначительный дискомфорт в остальных отделах позвоночника. Более серьезные осложнения развиваются, если регулярно спать в неудобной позе. Обусловлено вынужденное сидячее положение для сна следующими факторами:
Причина Описание Психическое расстройство Инсомния возникает из-за потрясения пережитого лежа на кровати. При попытке заснуть в горизонтальном положении у человека начинает активно вырабатываться адреналин. Удается «обойти» негативную ассоциацию лишь сменой позиции. Устраняется проблема только с помощью сеансов психотерапии. Дополнительно назначаются седативные средства. Проблемы с желудочно-кишечным трактом При гастроэзофагеальном рефлюксе происходят забросы жидкости из желудка в пищевод. Патологический процесс проявляется после еды и сопровождается ощущением изжоги, тяжестью в эпигастральной области и прочими симптомами. Усугубляется клиническая картина в лежачем положении. Избавиться от дискомфорта можно путем лечения основного заболевания. Остановка дыхательных движений Ночное апноэ характерно для людей с лишней массой тела. Происходят сбои в дыхательной системе преимущественно лежа на животе или спине из-за пережатия горла и диафрагмы. Боясь случайно перевернуться во сне, больные стараются спать в сидячем положении на кресле или стуле. Для лечения патологии потребуется выявить причинный фактор и заняться его устранением. Болезни сердца и сосудов Патологии сердечно-сосудистой системы проявляются ощущением тяжести и сердцебиения в области груди. Для купирования симптоматики больные подкладывают под спину подушки. Оставаясь в полусидячей позиции, удается спокойно уснуть. Обратиться за помощью необходимо к врачу-кардиологу. Специалист выявит причину и назначит лечение. Кашель Во время сна на спине слизь стекает с носоглотки, оказывая раздражающее воздействие. Больной начинает кашлять и постоянно просыпаться посреди ночи. Развивается патологический процесс из-за аллергии, злоупотребления вредными привычками, болезней дыхательных путей и прочих физиологических причин. Для лечения недуга потребуется комплексно обследоваться и найти причинный фактор. Беременность До 2 триместра можно спать в любой позе. После 22 недели специалисты советуют лежать на боку, положив живот и ногу на специальную подушку. Будущий ребенок будет находиться в правильном и удобном положении, что снизит вероятность выкидыша, преждевременных родов и других последствий. Если уснуть на боку не получается, то допустимо принятие полусидячей позы.
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Алгоритм подготовки ко сну в вертикальном положении Полноценно выспаться в кресле фактически нереально. После пробуждения человек будет испытывать сонливость, разбитость и упадок сил. Снизить выраженность дискомфорта и вероятность развития осложнений поможет алгоритм действий, составленный врачами-сомнологами. Увидеть, как спать сидя за столом, можно в таблице:
Этап Особенности Подготовка ко сну • Надеть удобную одежду. • Разуться или одеть комфортную обувь. • Выполнить ритуалы подготовки ко сну: o выпить чай или отвар; o заняться дыхательной гимнастикой; o помедитировать. • Вставить беруши и надеть маску для сна. Актуален совет, если человек находится в шумном и светлом помещении. Обустройства места • Подготовить постельные принадлежности. Полезно для сохранения естественного положения головы приобрести дорожную подушку. Вместо одеяла, можно взять кофту, плед или полотенце. • Найти место для сна. Желательно, чтобы спинка кресла или стула была откинута назад под углом 40°. Сидеть будет значительно удобнее. При отсутствии подходящего варианта придется импровизировать с постельным бельем и окружающими предметами. Достаточно положить на пол матрас и опереться о стену или подушки. Сохранение сна • Периодически менять положение тела, чтобы уменьшить степень отекания мышечных тканей и разгрузить спину. Для лучшего засыпания можно сместиться вбок и вытянуть ноги. • Стараться сохранять голову в удобном положении. Если она будет скатываться, то лучше подложить дополнительную подушку.
Люди, привыкшие спать вертикально, редко достигают активной стадии, необходимой для восстановления организма. Приведенный порядок действий лишь упростит процесс засыпания. Специалисты советуют при первой же возможности вернуться к лежачему положению.
Советы для людей, отдыхающих в транспорте Можно ли спать сидя в поезде, самолете, машине или автобусе, зависит от многих нюансов. Необходимо определиться со стороной, рядом и прочими моментами. Помогут разобраться рекомендации специалистов:
Критерий правильного выбора Описание Сторона • Сиденье должно располагаться привычно для человека. Если удобно спать на правой половине кровати, то и сторона должна быть соответствующей. • Прямые солнечные лучи раскалят окно и помешают уснуть. Стоит заранее предугадать, куда будет падать свет, и выбрать правильную сторону. Ряд • Уснуть сидя в раскачивающемся транспорте проблематично. Для снятия нагрузки с позвоночника стоит подложить свернутые вещи или дорожную подушку под поясницу. Облокачиваться головой о спинку соседского сиденья не рекомендуется. Изгиб шеи будет крайне неудобен и движения человека спереди могут разбудить. • Идеально, если задние ряды свободны. Необходимо сразу же пересесть, снять обувь и лечь на несколько сидений. Сиденье • Занимать сиденье лучше у окна. Соседи не будут беспокоить, выходя из транспорта или занимая свои места.
Для удобства под голову можно подложить сымпровизированную подушку, скомканную из вещей, на глаза надеть маску, а в уши вставить беруши. Если речь идет об автобусе или поезде, то стоит подстраховаться и попросить соседа, разбудить, когда будет нужная остановка.
Общие рекомендации Судя по отзывам людей, регулярно дремлющих в вертикальном положении, основная проблема в нежелании следовать простым рекомендациям. Если заранее подготовить себя и место для сна, то вероятность нормально выспаться существенно возрастет. Избежать распространенных ошибок помогут советы экспертов:
Спать, облокотившись руками о стол и положив сверху голову, строго запрещено. Нарушится кровоснабжение верхних конечностей, начнет отекать шея, повыситься риск развития остеохондроза.Тесная одежда способствует сбоям в кровообращении и долгому засыпанию. Спинка кресла должна быть прочной и откинутой назад примерно на 40°. Если сидеть прямо или наклонившись вперед, то позвоночник останется в постоянном напряжении. Периодически стоит менять положение тела, например, вытянуть ноги, повернуть голову на другой бок. Длительное сидение в одной позе может стать поводом для развития или обострения остеохондроза. Подкорректировать рацион питания. Еда перед сном должна быть легкая. Последний прием пищи стоит совершить за 2-3 часа до отдыха. Переедать не рекомендуется, чтобы избежать сбоев в процессе пищеварения. Занятия спортом. Перед сном желательно прогуляться. Достаточно 20 минут на свежем воздухе для быстрого засыпания. После пробуждения необходимо сделать зарядку, чтобы размять спину. Отказаться от телевизора, компьютера и телефона за полчаса до сна. Стоит уделить время любимому хобби или прочтению книги. Не скрещивать ноги, сидя в кресле, чтобы не увеличивать риск развития тромбоза вен. Полезные позы для сна Регулярно спать сидя на кресле вредно для здоровья. Польза возможна лишь от 20-минутного обеденного сна на работе при соблюдении ряда условий. Для полноценного отдыха врачи рекомендуют только 2 позиции:
На боку:Между ног можно положить подушку для удобства. Плечи остаются на матрасе. Спина и голова на одной линии. Верхние конечности находятся ниже плеч (не под головой или подушкой). На спине:Конечности находятся в любом положении. Под голову желательно подложить валик. VIDEO
Сон в сидячем положении способствует развитию болезней позвоночника. Избежать осложнений поможет составленный сомнологами порядок действий. Дополнительно стоит ознакомиться с перечнем советов и проконсультироваться с врачом.
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