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Просыпаюсь в одно и то же время Расстройство сна с регулярными пробуждениями в одинаковые промежутки времени
Сон состоит из 5 стадий. Под воздействием внешних или внутренних факторов в отлаженном процессе происходят сбои, характеризующиеся резким пробуждением. Относится отклонение к бессонницам интрасомнического типа. Понять, почему больной просыпается в одно и то же время утром, помогут современные методы диагностики. Лечение заключается в устранении фактора, нарушающего цикл сна-бодрствования.
Циклы сна Здоровый сон представляет собой чередование медленных и быстрых стадий. Человеку, чтобы выспаться, необходимо пройти 5 полных циклов.
Периоду погружения в глубокую фазу предшествует этап засыпания:
Стадия Признаки Длительность стадии (в минутах) Засыпание • снижается двигательная активность; • проявляется зевота; • ухудшается восприятие; • угнетаются когнитивные функции; • слипаются веки; • постепенно замедляется сердцебиение. 5-10 Медленный сон • дремота: - замедляется сердцебиение; - начинаются видения, напоминающие сны; - падает температура; - альфа-ритмы заменяются тэта-ритмами величиной до 7 Гц; - остаются заметны медленные движения глаз. 10 • сонные веретена: - продолжает снижаться температура тела и количество ударов сердца в минуту; - падает уровень мышечного тонуса; - начинают проявляться сигма-ритмы до 18 Гц. 20 • дельта: - пропадают сновидения; - проявляется дельта-ритм до 3 Гц; - снижается сигма-ритм; - учащается сердцебиение и частота дыхательных движений; - возрастает артериальное давление; - продолжают замедляться движения глазных яблок; - увеличивается кровоснабжение мышечных тканей; - усиливается синтез гормона роста. • глубокая фаза дельта-сна: - падает дельта-ритма до 1 Гц и менее; - пропадает чувствительность к запахам; - сокращается количество дыхательных движений и колебаний глаз. 40-45 Быстрый (парадоксальный) сон • регистрируются альфа-волны, по характеру идентичные таковым в стадии бодрствования; • фиксируются быстрые движения глаз под закрытыми веками; • максимально снижается тонус мышечных тканей. От 5-10 до 60 на 4-5 циклах
Медленный сон представлен 4 фазами, а быстрый – пятой. Пройдя весь цикл, человек вновь попадает на этап сонных веретен. Затем начинается парадоксальная стадия. С каждым разом продолжительность глубокого сна снижается в пользу быстрого.
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Совет! Вставать рекомендуется во время дремоты или сонных веретен. Тяжелее всего просыпаться после перехода на 3-4 фазу. Человек будет хотеть вновь уснуть, что скажется на работоспособности и общем состоянии. Проще дождаться окончания цикла и разбудить спящего.
Особенности регулярных ночных пробуждений Бессонницы делятся по характеру проявления. Пациенту, который постоянно просыпается ночью в одно и то же время, ставится диагноз «интрасомническое расстройство». По мнению врачей, больной пребывает в стадии бодрствования и сна одновременно. Состоянию характерны ночные кошмары и регулярные пробуждения от малейшего шума. Утром начинает болеть голова, проявляется сонливость, раздражительность и прочие признаки недосыпания. Развивается интрасомническое расстройство преимущественно по таким причинам:
чувство страха, тревожные мысли; болезни соматического характера; возрастные изменения. Точный диагноз врач поставит после обследования. Суть лечения будет заключаться в устранении причины развития сбоя.
Последствия интрасомнического расстройства На фоне возникшего сбоя в цикле сна-бодрствования организм перестает полноценно восстанавливаться. Постепенно начинают проявляться сбои во всех системах. В итоге интрасомническое расстройство приводит к следующим осложнениям:
снижение когнитивных функций; сбои в циркуляции крови и лимфы; эндокринные нарушения; появление морщин и синяков под глазами;угнетение иммунной системы; сбои в менструальном цикле; увеличение вероятности развития патологий сердца и сосудов; нарушения репродуктивной функции. Причины прерывания сна в зависимости от временного промежутка Причин развития интрасомнического расстройства бесчисленное множество. Уменьшить круг поможет время пробуждения. Для быстрого поиска раздражающего фактора его поделили на несколько промежутков:
21-23; 23-01; 01-03; 03-05; 05-07. Совет! Каждому отрезку характерны свои причины пробуждения. Больному потребуется предварительно зафиксировать в тетради время «подъемов» и показать график лечащему врачу.
Промежуток между 21-23 Сон с 21 вечера до 4 ночи считается наиболее полезным. Организм эффективней восстанавливается. Психоэмоциональный фон тоже нормализуется быстрее обычного. Проблемы с засыпанием могут возникнуть на фоне недостаточной активности кровеносной системы или пережитого стресса. Общий перечень причин, почему человек постоянно просыпается ночью в одно и то же время с 21-00 до 23-00, выглядит следующим образом:
снижение естественной защиты организма; сбои в обменных процессах; эндокринные нарушения. За помощью необходимо обратиться к эндокринологу и диетологу. Дополнительно потребуется позаботиться об укреплении иммунитета и снижении нервного напряжения.
Пробуждение с одиннадцати до часу ночи Ночное пробуждение в один и тот же временной промежуток между 23 и часом ночи свидетельствует о проблемах с желчным пузырем. В эти два часа начинается активная стадия переработки употребленных в течение дня жиров. Проблема решается коррекцией рациона питания. Снизив нагрузку на организм, человек сможет спокойно заснуть.
По мнению сомнологов, не менее актуален психологический фактор. Для временного промежутка характерен период осуждения людей или самого себя. На подсознательном уровне тревожные мысли и воспоминания вынуждают человека пробуждаться среди ночи. Устранить причину можно курсом психотерапии, пересмотром жизненной позиции и седативными препаратами.
Прерывание сна с 01 до 03 Примерно с часу до трех ночи начинает активно работать печень. Орган выводит токсины, накопившиеся за день. Для устранения причинного фактора необходимо подкорректировать ежедневное меню, перестать курить и пить спиртосодержащие напитки. По мнению диетологов, стоит снизить потребление следующих продуктов:
пища с искусственными компонентами (красителями, консервантами); полуфабрикаты; жирные, копченые блюда; консервация; кондитерские изделия; газировки, сладкие напитки. Помешать спать может чувство гнева, испытываемое днем. Эмоция оказывает влияние определенные участки мозга, активные с часу до трех ночи. Проснувшись, человек ощущает бодрость. Желание уснуть проявляется в течение нескольких часов. Утром вставать тяжелее. На протяжении дня мучает сонливость и упадок сил. В качестве лечения используются препараты с успокаивающим эффектом.
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Пробуждение в 3-5 часов утра Временному промежутку характерна стадия накопления кислорода с целью полноценного функционирования организма на протяжении дня. Сбои происходят при проблемах с дыхательной системой различной природы и злоупотреблении сигаретами. Лечением легких занимается врач-пульмонолог.
Вторая причина пробуждения с 3 до 5 утра заключается в развитии депрессии. Проявляется проблема страхом, подавленностью и грустью. Для получения помощи рекомендуется обратиться к психотерапевту.
Подъем с 5 до 7 Ближе к 5 утра начинается фаза избавления от отходов жизнедеятельности. Процессу характерна активация толстого кишечника. Пробуждение связано с нуждой сходить в туалет. В качестве патологического отклонения причина рассматривается в случае нарушения работы ЖКТ. Лечение должен назначить гастроэнтеролог.
Второй причиной раннего подъема считается усиление мыслительной деятельности. Ближе к 5 утра стадии медленного сна сокращаются до минимума, а быстрый этап увеличивается. На подсознательном уровне происходит подготовка к грядущему дню.
Важно знать! Регулярное раннее пробуждение в данный временной промежуток не является патологией. Соблюдение режима лишь помогает поддерживать в норме все системы организма.
Диагностика регулярных пробуждений При выявлении признаков расстройства сна нужно записаться на прием к сомнологу. Специалист опросит пациента. При необходимости будет назначено полисомнографическое исследование, сочетающее в себе множество функций:
электроэнцефалографии; аудиомониторинг; электрокардиография; анализ движений рук и ног; датчик пульса, температуры, давления; электромиография. Регистрируются все основные показатели пациента во время сна. Полученные результаты помогут врачу отличить мнимую бессонницу от настоящей и определиться с дальнейшим алгоритмом действий. Многим людям только снятся регулярные пробуждения. На самом деле они продолжают крепко спать.
Помощь человеку, страдающему интрасомнией Лечение интрасомнического расстройства заключается в избавлении от причины пробуждений. Дополнительно потребуется устранить раздражающие факторы, мешающие здоровому сну. Помогут с решением проблемы советы специалистов:
создать тихую и темную обстановку в спальне; поддерживать температуру в комнате на уровне 18-20°; есть не позднее, чем за два-три часа до сна; соблюдать режим работы-отдыха; не употреблять спиртным, кофеином и энергетиками перед сном; избегать зрительных нагрузок в вечернее время; воспользоваться методиками релаксации для быстрого засыпания; выпить на ночь теплое молоко или отвар с седативным эффектом. Причину интрасомнического расстройства можно выявить путем записи времени пробуждения. Показать график необходимо будет врачу-сомнологу. Специалист ознакомиться с предоставленной информацией и назначит обследование. Курс лечения составляется в зависимости от фактора, вызывающего бессонницу.
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