Summary of Что нам врут про СОН? Как правильно спать, мифы и правила здорового сна | Владимир Ковальзон, учёный

Summary of Key Wellness Strategies, Self-Care Techniques, and Productivity Tips on Sleep

Sleep is essential for overall health, productivity, energy levels, anxiety reduction, and life comfort.
To improve sleep:
- Understand why good sleep is necessary.
- Identify if you have sleep problems.
- Take steps to start sleeping well.
Many perceived sleep problems, especially in young people, are often due to irregular sleep schedules and lifestyle choices rather than medical conditions.
Consistency in bedtime and wake-up time (e.g., going to bed and waking up at the same time daily) is crucial to maintaining a healthy Circadian Rhythm.

Sleep consists of two main phases:
- Slow (deep) sleep
- Fast (REM) sleep, where vivid dreaming occurs
Sleep trackers that only use indirect measures (like wrist movements) are unreliable; accurate sleep measurement requires EEG sensors on the head.
Sleep cycles flow smoothly without strict borders between stages.
Deep sleep and REM sleep serve different physiological and psychological functions.

The Circadian Rhythm naturally shifts with age; teenagers tend to stay up late and wake late, which is biologically normal.
Social and environmental pressures often force unnatural sleep patterns, causing issues like daytime sleepiness.
Daytime naps can be beneficial for some but harmful for others; if a nap leaves you feeling groggy, it’s better to avoid it.
Exposure to natural light and maintaining a consistent daily schedule helps regulate circadian rhythms.

Maintain regular sleep and wake times.
Avoid excessive use of gadgets and blue light before bedtime; however, blue light glasses have limited proven effect.
Melatonin supplements have minimal impact on sleep for most people and are mainly useful for adjusting to jet lag or shift work in small doses (0.03-0.05 mg).
Avoid high doses of Melatonin and sleeping pills due to risks and limited long-term efficacy.
Alcohol in small doses may aid relaxation but generally disrupts sleep quality and should be consumed cautiously.
Herbal teas and personal bedtime rituals can support relaxation but effects vary individually.

Some people are genetically predisposed to be "short sleepers" or have different chronotypes (owls, larks, pigeons).
Owls (night people) often struggle with early schedules but have normal intelligence and can be productive.
Understanding your chronotype can help optimize your schedule and reduce stress.

Many complaints of insomnia are psychological or behavioral rather than physiological.
True insomnia and sleep disorders require clinical diagnosis and treatment.
Sleeping pills should be a last resort due to dependency and side effects.
Narcolepsy and related disorders are rare but serious and require medical treatment.
Anxiety and depressive disorders often manifest with sleep disturbances.
Sleep quality affects mental health but is not the sole cause of conditions like depression or Alzheimer’s disease.

Dream recall varies and not remembering dreams does not mean you don’t dream.
There is no single "correct" sleep position; sleep in whatever position feels comfortable.
The idea that humans evolved from sleeping in segmented patterns (like biphasic sleep) is largely unsupported.
Melatonin is often misunderstood; it signals darkness but is not a sleep hormone per se.
Sleep deprivation experiments show complex effects, but total lack of sleep leads to severe health consequences.

Advances in EEG and AI are improving sleep study accuracy.
Studies on animals like elephant seals reveal unique sleep adaptations.
Future possibilities include drugs that reduce sleep need temporarily without harm (e.g., Modafinil for narcolepsy).
Research on brain lymphatic systems and their role in clearing toxins during sleep is ongoing but not conclusive.

Go to bed and wake up at the same time every day.
Limit exposure to screens and blue light before bedtime.
Avoid heavy meals, alcohol, and stimulants close to bedtime.
Create a relaxing bedtime routine (Herbal Tea, reading, warm shower).
Listen to your body’s natural chronotype and adjust schedules accordingly.
Use naps wisely: short and early in the day if needed.
Seek professional help if you suspect a sleep disorder.
Avoid reliance on sleeping pills or excessive supplements.
Understand that good sleep hygiene and behavioral changes are often more effective than medication.