A healthy night's sleep is the basis of good health. Report on healthy lifestyle on the topic "healthy sleep" Story on the topic healthy person healthy sleep

Karpova Valeria

This work includes theoretical and research parts. All studies were conducted on gymnasium students together with psychologists. The work contains specific tips and recommendations for improving sleep quality.

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INTRODUCTION

Annotation.

Despite many years of research and the efforts of thousands of scientists to unravel the mysteries of sleep, sleep still remains a phenomenon so mysterious that opposite, mutually exclusive conclusions are sometimes drawn regarding it. It is still not fully understood why a person dreams, what processes occur during sleep, why is it so necessary for the body?

Relevance.

We often wake up in the morning in a broken, sometimes incapacitated state and feel tired all day long. This kind of chronic lack of sleep negatively affects our performance and health. Are you wondering how to correctly calculate your daily routine in order to get enough sleep, feel vigorous and healthy, and maintain your performance at a high level? We decided to study the sleep-wake schedules of students in grades 9-11 to study the mechanisms of the influence of sleep on the performance and health of students.

Target.

• Find out why sleep is essential for human health;
• To identify what sleep factors determine a person’s state after waking up, what should be the duration and quality of sleep for the normal functioning of the body.
• To study the influence of sleep duration on the performance and health of students in grades 9-11.

Object and property being studied.

Family members: their sleep and physiological state.

Students in grades 9-11: their performance and health.

Tasks.

• Study theoretical material on the topic;
• Conduct surveys and research;
• Process the results;
• Draw conclusions, make recommendations;
• Display findings in the form of graphs, tables and charts;

Hypotheses.

• Lack of sleep has a negative impact on both the physical and mental state of the student.
• It is necessary to live in accordance with biological rhythms.

THEORETICAL PART. NATURE OF SLEEP.

Sleep is a periodic physiological state of the human body and higher animals, externally characterized by significant immobility from irritants. outside world. According to modern scientific data, sleep is a diffuse inhibition of the cerebral cortex, which occurs as nerve cells spend their bioenergetic potential during the period of wakefulness and their excitability decreases. The spread of inhibition to deeper parts of the brain - the midbrain, subcortical formations - causes deepening of sleep. At the same time, in a state of inhibition, partially functional rest, nerve cells not only completely restore their bioenergetic level, but also exchange information necessary for the upcoming activity. By the time they wake up, if the sleep was sufficiently complete, they are again ready for active work.

Sleep is a vital need of the body, no less important than food. Physiologists have experimentally proven that, for example, a dog can live without food for about a month. If you deprive her of sleep, she dies in 10-12 days. A person who finds himself in exceptional conditions can fast for about two months, and he cannot live without sleep for more than two weeks.

Until recently, sleep was thought to be a simple rest for the brain after a day of intense work, an inhibition of its activity. But the situation changed radically when in 1953 the first results of research by two scientists from the University of Chicago - E. Azerinsky and N. Kleitman - were published. Conducting continuous observations of a person during his sleep, including electroencephalography, motion recording eyeballs, state of muscle tone, etc., they found that during the night two phases of sleep alternate, which they designated as slow and fast sleep.

PHYSIOLOGICAL SIGNIFICANCE OF SLEEP

Sleep is extremely important for our body. During it, many vital processes occur. Let's consider the main functions of sleep.

Sleep plays an important role in metabolic processes. During slow-wave sleep, growth hormone is released. During REM sleep, the plasticity of neurons is restored and they are enriched with oxygen, and the biosynthesis of proteins and RNA of neurons occurs.

Antibodies that fight infection are produced in large quantities during sleep. When we rest, the body can focus on repair processes, and that is why the best prescription during illness is to get plenty of sleep.

Sleep promotes the processing and storage of information. Sleep (especially slow sleep) facilitates consolidation of the studied material, while REM sleep implements subconscious models of expected events. The latter circumstance may serve as one of the reasons for the phenomenon of déjà vu.

Sleep helps replenish our energy levels, thus increasing and maintaining general level activity and attentiveness. Getting enough sleep is also associated with a reduced risk of chronic disease, including heart disease and type 2 diabetes.

At night, a person's hair and nails grow.

It is also important that during sleep the body produces a hormone such as melatonin. Melatonin is synthesized from serotonin in the pineal gland. Melatonin secretion follows a circadian rhythm. The synthesis and secretion of melatonin depend on illumination - excess light inhibits its formation, and decreased illumination increases the synthesis and secretion of the hormone. In humans, 70% of daily melatonin production occurs at night.

Melatonin can quickly restore vitality. Promotes rejuvenation, protects cells from carcinogens, radiation, herbicides and pesticides, helps fight tumors, slows down the aging process, strengthens the immune system, helps cope with stress, increases the ability to experience joy, pleasure, reduces the amount of cholesterol in the blood, lowers blood pressure, helps cope with cardiac arrhythmia, reduces the risk of osteoporosis.

The later a person goes to bed, the less melatonin is produced. Accordingly, he does not receive enough of what should have been replenished and formed in his body during sleep. This inevitably leads to a weakening of the body, decreased performance, and deterioration of well-being.

Sleep (whether we like it or not) is a vital necessity. He has magical property prolong life, increase efficiency, cure diseases. Saving time by sleeping will never pay off.

LACK OF SLEEP

Nowadays, many people suffer from lack of sleep. Either they don't sleep enough or the quality of their sleep isn't good enough to wake up feeling refreshed and well-rested. Some other reasons also play a role. Let's look at what lack of sleep can lead to and how it can affect our body.

Sleep deprivation threatens first emotional disorders: irritability, apathy, rapid transitions from euphoria to depression and back, and then visual and auditory disturbances (hallucinations!), pain in the legs and arms, increased sensitivity to pain. A person who has been without sleep for a very long time may find it difficult to choose the right word in a conversation or to finish a sentence when answering a question. He forgets recent events.

“Insomniacs” have impaired mental activity; they cannot concentrate on the most important things. simple things(for example, they cannot arrange letters in alphabetical order). Plus, hallucinations begin, and visual ability drops sharply. There may be a feeling of a tight bandage on the head. By the fourth day of severe lack of sleep, hallucinating paranoia, even schizophrenia, a horribly hypertrophied perception of reality, and a sharp deterioration in motor ability are added.

Previous studies have focused on the effects of short-term sleep deprivation. Now doctors have studied the effects of regular sleep deprivation. They found that even a week-long lack of sleep for 3-4 hours a night negatively affects even young and healthy people: their body digests and absorbs carbohydrates worse and tolerates stress conditions worse. They experience hormonal imbalances and a weakened immune system.

Lack of sleep, among other things, leads to poor blood sugar control and decreased levels of leptin, a hormone that suppresses appetite. That is why those who work at night very often reinforce themselves, without obvious need, with food as high in calories as possible. These kinds of changes can contribute to weight gain and increase the risk of developing diabetes.

Moreover, insufficient sleep makes it easier for the body to develop inflammatory process in various organs and tissues. This is explained by the fact that at night, during sleep, the human adrenal glands produce corticosteroid hormones, which have an anti-inflammatory effect. Their maximum concentration occurs in the morning and first half of the day. If morning never comes on the body’s biological clock, then the production of hormones is modified to suit new conditions, remaining equally low.

Systematic sleep deprivation causes changes in metabolism and endocrine function, similar to the effects of aging. With a lack of sleep, the ability to absorb glucose sharply deteriorates, as a result, its content in the blood begins to increase, which causes the body to produce more insulin, and this can lead to an increase in insulin resistance - typical sign type 2 diabetes. Excess insulin also promotes fat storage, increasing the risk of obesity and hypertension.

With a constant lack of sleep in the afternoon and evening, the level of the stress hormone cortisol in the blood increases, which is also typical during human aging and is associated with an increase in insulin resistance and memory deterioration.

Scientists say that chronically sleep-deprived people do not “make up” for lost hours of sleep by sleeping in on the weekends. By saving time on sleep, you cannot get more done: a sleep-deprived person does everything more slowly.

Lack of sleep can occur for several reasons:

1. Insufficient sleep duration.

1. Not enough high quality sleep.
2. Mismatch between the body's biorhythms and natural rhythms.

Let's take a closer look at these reasons.

SLEEP DURATION

The duration of sleep is individual for each organism: for some, 5 hours of sleep is enough, and some do not feel cheerful even after 9 hours of sleep. However, studies have been conducted repeatedly to determine the average optimal sleep duration for the average person.

From 1988 to 1999, with the support of the government, Japanese researchers monitored the lives of 110 thousand people in 45 regions of the country for this purpose. It took more than ten years to analyze the results and develop a methodology designed to highlight only the effect of sleep on life expectancy without taking into account other factors such as stress, illness, etc.

Japanese researchers claim that they have recorded the most low level mortality in the group that sleeps 6.5 - 7.5 hours daily. For those who slept less than 4.5 hours a day, life on average was shortened by about 1.6 times. Researchers say that sleeping too long is even more harmful. In the group that slept more than 9.5 hours a day, the mortality rate was 1.7 - 1.9 times higher than in those who slept the cherished seven hours.

Research has also been conducted on the need for daytime naps. It turns out that in order to improve your memory, you don’t need to use various medications intended for this, just get a good night’s sleep during the day. The benefits of daytime sleep have been talked about for a very long time, but usually nap It has always been recommended only for children, and this is not entirely correct. An adult who allocates about an hour and a half for daytime sleep brings himself great benefit. The fact that sleeping during the day is good for memory has been proven by scientists from Israel. An experiment was conducted in which the participants were divided into two groups. These people were given the task of studying certain information over a certain period of time. One group of subjects slept during the day, while the other was awake during the day. It turned out that those people who slept during the day remembered the necessary information much better.

History knows some cases of abnormal sleep duration. For information, see Appendix No. 1.

SLEEP QUALITY

Of course, a person’s sleep and well-being are affected not only by the quantity of sleep, but also by its quality. Sometimes you can sleep for a long time, but still wake up in a broken and sleep-deprived state.

The quality of sleep depends primarily on the atmosphere in the room. It is necessary to follow some rules of sleep hygiene to improve its quality.

• First of all, the room should be quiet. It is necessary to get rid of extraneous sounds if possible, turn off the music, radio, TV, etc.
• The room should not be cold or hot. It is recommended to ventilate the room before going to bed. Fresh cool air helps you fall asleep quickly.
• It is advisable that bright light does not penetrate into the room. An atmosphere of absolute darkness has a beneficial effect on sleep. Therefore, people suffering from insomnia are recommended to sleep on dark bedding.
• The bed is important: it should be comfortable, spacious, not too soft and not too hard. The blanket should not be too warm.
• It is advisable to wear loose clothing so that it “breathes” and does not constrain the body.

For quality sleep, the state of the body before going to bed is also important.

• On a full stomach, for example, it can be difficult to fall asleep, and during sleep food is poorly digested, which can cause discomfort And unwanted reactions in organism. It is also not recommended to take alcoholic beverages or products containing caffeine before bed.
• If you go to bed after working at the computer for a long time, or after watching an action-packed movie or reading an exciting book, then sleep is unlikely to contribute to proper rest. Firstly, the body is in an actively overexcited state, in which it is difficult to fall asleep, and secondly, there is a lot of excess information in the mind, which can negatively affect the content of dreams and the depth of sleep in general. Also, after working on the computer, it is not recommended to immediately go to bed, as your eyes will close in an overstrained state and will not be able to recover overnight. It is advisable to wait about half an hour until the tension in your eyes is relieved, and only then fall asleep.
• Before going to bed, a short walk is also recommended, relaxing the body and preparing it for sleep.
• Not recommended physical exercise before bedtime (at least 2-3 hours before), because it also jolts the body, which can prevent it from falling asleep.

Following these simple rules will ensure you a healthy and restful sleep.

BIORHYTHMS AND SLEEP AND WAKING MODE

One of the reasons for lack of sleep is a mismatch between the body’s biorhythms and natural rhythms. In this section we will take a closer look at how our body is rhythmically connected with nature and what biorhythms need to be consistent and why.

The human body is inextricably linked with nature. All processes in it are subject to strictly defined rhythms, called biorhythms, which are consistent with solar and cosmic activity, light, temperature conditions and some other environmental factors.

It is known that the human body temperature directly depends on the time of day: it is maximum at 16-18 hours and minimum at 2-4 hours. With an increase in temperature in the body, catabolic processes are activated, the mixing of the cytoplasm in the cell becomes more pronounced, and the activity of enzymes is more active. At this time of day, energy is released from the body and external or internal work is performed. As the temperature decreases, physical activity also decreases: the protoplasm thickens in the cells, as a result of which they pass into an inactive state. Now they are implementing a program of restoration and energy storage. Therefore, you need to try to distribute your time so that when the temperature drops, the body rests, and when the temperature rises, it does work.

Why do we consider temperature fluctuations throughout the day? Because it greatly affects the duration of a person's sleep. If the subject's bedtime coincides with the minimum temperature, sleep does not last long - up to 8 hours. On the contrary, if a person goes to bed at high temperature, sleep duration can reach 14 hours. People with a normal 24-hour sleep-wake cycle typically fall asleep when their body temperature begins to fall and wake up when it rises. Undoubtedly, the daily rhythm of body temperature affects the duration of sleep, but most people do not feel this influence, since they live according to a rigid daily routine.

Thus, the main driver and synchronizer of the body’s biorhythms is the change of day and night.

How is the connection between the activity of the body and the light regime made? The mechanism of such regulation is as follows. Light through the retina of the eye irritates the nerve endings, excites the midline structures of the brain (hypothalamus), then acts on the pineal gland - the pituitary gland, which, in turn, sends a readiness signal to the cortical layer of the adrenal glands, pancreas, thyroid and gonads. Hormones enter the blood - adrenaline, norepinephrine, thyroxine, testosterone. They correspondingly irritate the nerve endings embedded in blood vessels, muscles, and cells. From here the system of neurohormonal mechanisms receives feedback status and operation signals various organs. As a result, the cells and tissues of the entire organism are covered by circadian rhythms, and the organism itself acts as a single complex formation regulated by the central nervous system.

As we see, the reactions and processes occurring in our body strictly depend on natural biorhythms. How does the state of our body change depending on the time of day?

According to G.P. Malakhov, the day is divided into 6 periods of 4 hours, each of which has its own characteristics.

1). 6-10 am. This period is reflected in life activity by peace and heaviness. If you wake up during this period, the feeling of heaviness and inertia will remain throughout the day. This is the best time to eat your first meal.

2). The period from 10 to 14 hours is characterized as the most energetic. During this period, digestion processes are activated. This period is most favorable for eating large amounts of food and processing it.

3). In the period from 14 to 18 hours the highest performance is manifested, physical activity. This is the most favorable time for manifestation physical activity, exercise, which will also contribute to the final phases of digestion and cleansing of the body.

4). In the period from 18 to 22 hours, after the previous stormy period, inhibition occurs. The body naturally enters a recovery and accumulation phase. The end of this period is most favorable for going to bed.

5) From 22:00 to 2:00 there begins an energy period with a minus sign. Thought processes contribute to the emergence of subtle intuitions and insights. The body is recovering. Also during this period, the appetite may awaken in those who do not sleep. Therefore, it is better not to wait unnecessarily for this period, but to go to bed on time.

6). The period from 2 to 6 o'clock for a awake person is the most difficult time, depleting the body. If you get up at the end of this period, then lightness and freshness will remain in the body for the whole day.

Hence, to properly integrate into the daily rhythm, get up between 5 and 6 am. Popular wisdom correctly says: “... the most valuable thing is sleep until midnight. Two hours of good sleep before twelve is more valuable than four hours of sleep after.”

So, we figured out what time of day is most beneficial for going to bed and waking up, but it is not yet clear what time is best to exercise labor activity. We will consider this issue in the next section.

FLUCTUATION IN PERFORMANCE DURING THE DAY

Scientists have found that maximum performance is observed from 10 to 12 hours, then its level drops slightly and from 16 to 18 hours increases slightly again. At the same time, the maximum of individual functional indicators is observed both in the morning and in the evening. Thus, in the morning muscle strength is less than in the evening; from 4 to 7 p.m., many athletes have better results in the long jump, shot put, and 100-meter run.

However, it has been noted that this kind of change in performance is typical only for some people. About 30-35% have maximum performance indicators only in the evening hours, 15% - in the morning, and 45 - 50% have the same level of performance throughout the entire working day. These groups of people are conventionally called "owls", "larks" and "pigeons".

Scientists have been dividing people into types based on their ability to work since the times of Aristotle and Theophrastus. In their book “Rhythms of Life,” V.A. Doskin and N.A. Lavrentieva provide a classification developed by the German scientist Lampert. In one group, Lampert combined people with slow and weak reactions, calm and reasonable, partly inert, who are in no hurry to draw conclusions and try to justify them well. Among them there are many pedants and taxonomists. They are prone to logic, mathematics, and generalizations. These are people of duty. They prefer to work in the evenings; During illness, their temperature rises gradually, and they recover slowly. These were Caesar, Charles XII, Quant, Schopenhauer, Balzac, Mozart, Mendeleev.

The second group included people who reacted strongly and quickly to certain influences. These are enthusiasts, creators of new ideas. In science, they open up new paths, leaving the development of details to the first group. Their temperature rises and falls, dictating sudden changes in general condition. They love to work in the morning, they get tired quickly, but also quickly regain their strength. Such people are predisposed to Graves' disease, rheumatism, gout, diabetes, obesity, hypertension and are usually very sensitive to changes in weather.

Leo Tolstoy devoted his morning hours to work. Napoleon was always on his feet at sunrise.

However, the lifestyle of “night owls” and “larks” cannot always be called healthy. “Owls” lead an unnatural way of life, which destroys the consistency of the rhythm of cells with illumination during the day. Solar energy, through an increase in body temperature, the formation of vitamins (for example, vitamin “D” is formed when the body is illuminated), ionization of body fluids and other factors, enhances biochemical reactions, which leads to an increase in the body’s activity. In the dark, this natural replenishment is absent; moreover, the body cools down at night, and most enzymes are optimally active at a temperature of 37-38 ° C. A decrease in body temperature significantly reduces their activity, and blood vessels spasm. Only these two factors impair the digestion of food taken at night or at night, as well as the removal of metabolic products from the body. As a result of such a vicious lifestyle, severe slagging of the body occurs. In addition, a person must expend his own additional efforts to “push through” the unnatural rhythm of wakefulness. This significantly wears out the body prematurely.

“Owls” use the night hours for one or another creative work, because... Indeed, at 24 - 1 o'clock in the morning one of the peaks of our performance occurs. But it is an unnatural activity, and in the following days such people’s performance decreases sharply. Such disturbances in the natural rhythm of sleep lead to coronary heart disease, hypertension, chronic fatigue etc. People living contrary to their natural biorhythm accelerate the aging process.

Being a morning person isn't always helpful either. In addition to the fact that they are more susceptible to certain types of diseases, as well as stress and anxiety, they also wear out their body prematurely. Getting up very early to go to work or do exercises does not benefit your health. On the contrary, it rather increases the risk of heart and vascular diseases.

Therefore, the “pigeon” mode is most favorable for the body. Thus, he lives in accordance with the light regime, giving his organs a full rest. It is easier for him to establish a daily routine and adapt to the workload.

But it’s best to listen to your body and feel which mode is closest to it. Each person has his own own schedule changes in performance that are easy to determine. Perhaps we force ourselves to live in an unnatural mode, to work during the hours of decline in efficiency and to rest when it is at its maximum level. If you set up your The biological clock in the right way, comply with a strictly established regime and live in harmony with your own organism, then it will serve us for many years, maintaining functionality and health.

Thus, we see that sleep is extremely necessary for the normal functioning and health of the body. In addition, it is necessary that the sleep be long, high-quality and consistent with natural biorhythms. Lack of sleep can lead to undesirable consequences, cause serious disorders in the body and provoke serious illnesses. Therefore, in order to maintain health and well-being for long years you need to get enough sleep.

PRACTICAL PART

The practical part of my research consisted of several stages.

• Body temperature measurement;
• Questionnaire;

We used these methods in order, firstly, to confirm the obtained theoretical data and test them in practice, and secondly, to identify our own statistics on the effect of sleep on the performance and health of students, graphs of fluctuations in the performance of students during the day, etc. .P.

Let us describe the results of these studies.

DEPENDENCE OF HUMAN BIORHYTHMS

FROM NATURAL RHYTHMS

The theoretical part has already covered the problem of the connection between human biorhythms and the rhythms of day and night. We decided to practically confirm these data.

It is known that one of the main regulators of going to sleep is body temperature. We have already proven experimentally that when our body temperature drops, we tend to fall asleep, and when it rises, the body is especially active. Therefore, we decided to study how the human body temperature changes during the day, and whether its fluctuations obey any specific rhythms.

We measured the body temperature of 8 people during the day and recorded the results. The conditions were approximately the same, the body was at rest (that is, there was no strong physical activity, exposure to the cold, etc.). As a result, an average graph of body temperature fluctuations depending on the time of day was constructed. (Appendix No. 2).

Analyzing this graph, we can say the following: the rhythm of fluctuations in human body temperature depends on the time of day. The temperature is maximum at 16-18 hours, a slightly smaller peak occurs at 10-12 hours. And at 2-4 hours the body temperature rapidly drops, regardless of whether the person is sleeping or awake. During other hours it increases or decreases almost uniformly.

Thus, we see that our body temperature is closely related to the change of day and night. Nature intended us to sleep at night and work during the day. If you live in discord with these rhythms, sleep disturbances may appear: for example, if you go to bed when the temperature is at its maximum, you can sleep for 14 hours and still not get enough sleep. We have also confirmed this statement in practice.

As a result, we conclude that it is necessary to sleep at night and stay awake during the day, because... our biorhythms are tuned to exactly this mode.

In conclusion about biorhythms, I would like to add that the recommendations I found about the best time to wake up between 5 and 6 am are very useful. I tried to switch to the regime proposed by G.P. Malakhov (that is, go to bed at 21-22 o’clock and get up at 5-6 o’clock, see the theoretical part). And I was really convinced of the rationality of this schedule, because... Now I really feel like I’m getting enough sleep, waking up refreshed and in a good mood. Unfortunately, not everyone has the opportunity to live according to such a regime due to their strict daily routine, and for others it will not suit them at all. However, this experience played a very important role for me personally.

This concludes my research on how to sleep properly in order to always get enough sleep and feel good. Now I would like to move on to the problem of lack of sleep in our gymnasium.

QUESTIONNAIRE AND TESTING

Due to the fact that the problem of disruption of sleep and wakefulness, lack of sleep, and inconsistency with biorhythms is especially common among students, we decided to study how much time do students in grades 9-11 of our gymnasium devote to sleep? Are they getting enough sleep? What type of activity do they belong to (“owls”, “pigeons” or “larks”), do they suffer from sleep disturbances, do they observe sleep hygiene, do they dream? At the same time, we decided to connect these factors with the performance of students, their diet, sports activities, way of spending free time and health.

The students were offered a questionnaire (see Appendix No. 3). During the analysis of the questionnaire, we obtained the following results.

Section 1. Sleep. In our school, almost 80% of students do not get enough sleep, and a quarter of them have chronic sleep deprivation. The duration of sleep for students decreases with increasing class and workload. The number of students who sleep less than 7 hours is increasing, and the number of those who sleep more than 7 hours is decreasing. Thus, on average, 10th graders sleep better than 11th graders, but worse than 9th graders. (See Appendix No. 4).

The number of hours a student needs to sleep is the same regardless of age. It ranges from 6 to 10 hours, but most are 7-8 hours. However, the difference between the time a student devotes to sleep and the time he needs to get enough sleep is growing.

By the 11th grade, the percentage of those who want to sleep in class increases. Only ninth graders can say that they don’t want to sleep in class because they are getting enough sleep. There are also those who answer that they want to sleep because the lesson is boring.

Students go to bed late, mainly for 2 reasons: either they do their homework and study, or they relax - read books, watch TV, sit at the computer. The ratio of people going to bed late for these reasons is 1:1.

By 11th grade, there is a sharp increase in the number of students who miss school or other activities because they need to sleep off. While in the ninth grade there are only a few of them. This suggests that the guys are going severe violations in the sleep-wake schedule. Therefore, during the holidays, they often sleep more than 12 hours a day to make up for lost hours of sleep.

But in the 11th grade there are no problems with insomnia: almost everyone falls asleep right away, because they go to bed only when they have completed all their work (and in the 11th grade there are many of them) or when they have brought themselves to exhaustion. And only those who go to bed according to a schedule or just whenever they want, sometimes cannot fall asleep for more than 15 minutes. But in 9th grade, many students cannot fall asleep for more than 15 minutes, and sometimes even half an hour. They explain this by their psychological state: worries, stress, overexcitation, overexertion. Among the reasons there are also options “no fatigue”, “inconvenience (bed, room temperature, sounds, light)” and “drunk on coffee”.

Many students noted that in their lives there have been cases of sleepwalking and talking in their sleep, but they are irregular or are far in the past.

Approximately a third of students, regardless of age, noted that they sleep restlessly at night and sometimes wake up, despite maintaining good sleep hygiene. Almost everyone sleeps in loose clothes, in a dark, ventilated room on a comfortable bed with a clean bed linen.

There is a clear relationship between sleep quality and bad habits. Those who drink alcohol at night or smoke often wake up during the night and neither get enough sleep.

Some students use energy drinks such as cola, coffee, citramone, and adrenaline. They noted that cola and ground coffee are especially good for invigorating. There is not a single student in the school who has ever taken sleeping pills.

The level of sleep deprivation varies among students: some feel only slightly tired during the day, others are overcome by drowsiness at inopportune times, and some note that they suffer greatly from lack of sleep, are constantly trying to find a moment to take a nap, and fall asleep even when they should not, for example , on lessons. In this case, lack of sleep causes sharp character and has a very negative effect on the condition of the body. However, there are not very many such students (13 people, 9 of whom are in 11th grade). 70% of students noted that when they start reading, after a while their lines begin to flow and they fall asleep. And almost all students agree that interesting work can suppress the desire to sleep.

Thus, we can conclude that lack of sleep is enough current problem in our gymnasium. Because of this, students want to sleep in class, and some feel very unwell. Lack of sleep is also associated with decreased performance and poor sleep quality. However, many people try to practice good sleep hygiene and maintain a consistent sleep-wake schedule.

Section 2. “Owls” and “larks”.In this section we tried to find out which type of activity the student belongs to. It turned out that there are very few clearly defined types, and in many cases there is a discrepancy between what type is inherent in the body by nature, and what type one has to conform to during life.

Most students note that they use the alarm clock regularly, wake up reluctantly and not immediately, and feel exhausted for half an hour, and often for several hours. Many people tend to go to bed late and get up late, thereby gravitating toward “night owls.” However, other explanations can be found for this: many students are disorganized, put everything off until later, and are often late. This forces them to study late into the night and automatically switch to night owl mode, even if they are naturally early risers.

We counted how many people correspond to which rhythm. For clarity, diagrams were compiled (See Appendix No. 5). As it turned out, the vast majority of students are “pigeons.” There is a clear increase in the number of night owls by the 11th grade; most likely, this depends on the fact that high school students switch to a nocturnal lifestyle due to increased workload. Also, by the 11th grade, the number of early risers increases: as they note, they no longer have the strength to do anything in the evening that they leave important work for the morning.

As a conclusion to this section, we can say that the ability to organize your workday greatly affects your sleep and wakefulness patterns. Those students who lose their biorhythms feel unwell; their performance decreases.

Section 3. Performance.This section examined the effect of sleep deprivation on students' performance and also assessed their overall performance.

It is quite clearly noticeable that performance decreases due to lack of sleep, although different people differently. Some people will simply feel depressed and interest will disappear to work, and some will not be able to do anything at all.

Those who belong to the “lark” or “night owl” activity type note that their performance depends more on what time of day it is. And the “pigeons” claim that their performance depends on how long ago and for how long they slept.

The performance of students varies: some can work under any conditions, completely oblivious to external stimuli, while others require an atmosphere of absolute silence for fruitful work. However, it has been noticed that most students still tend to get distracted. They can be distracted by light, music, conversations, extraneous noises, a feeling of fullness, and especially people, their own thoughts and feelings of hunger. Despite this, the vast majority of students, while doing their homework, simultaneously watch TV, listen to music, talk on the phone, sit at the computer and eat. It is not surprising that they accomplish little during the day and the main work remains at night.

Those few who do their homework in absolute silence, oddly enough, have increased academic performance and get enough sleep. This way of organizing your workday is worthy of praise.

Some students note that they prefer to sleep during the day and evening, since there is a lot of turmoil and distractions at home, making it impossible to concentrate. But at night, when everyone is asleep and nothing interferes, they can work fully. However, as we have already found out, staying awake at night is not good for the body. And indeed, in addition to the fact that these students sleep 7 hours during the day, they still very much want to sleep in the morning, which is physiologically understandable and natural. Such students are strongly advised not to break their natural schedule and switch back to the regime of daytime wakefulness and sleep at night, and during the day try to create around themselves the atmosphere that is necessary for fruitful work. Even if this requires giving up excessive time spent on the computer and TV or communicating with others, the work will be fruitful, and the body will not suffer due to interruptions in biorhythms and lack of sleep.

As a conclusion to this section, we note that students need to be less distracted and take a more serious approach to doing this or that work. For fruitful activity, it is necessary to organize an appropriate calm environment around yourself during the day, and at night to rest from daytime activities. This is the most beneficial mode of functioning for the body, which should not be neglected.

Section 4. Motor activity.One of the factors that simultaneously affects fatigue and the quality of sleep of students is motor activity. After analyzing how much time students devote to sports activities, we compiled a diagram. (See Appendix No. 6). Oddly enough, in the 9th grade, students play sports less than in the 11th grade. And in the 10th grade, the percentage of those involved in sports is quite high. Moreover, in more younger age Boys go in for sports more, while girls do more sports when they are older. However, in all parallels, about 30% of students do not play sports at all, or only come to physical education class once a week. This phenomenon can be explained by the fact that the 9th and 11th grades are graduating, employment and workload are quite high, so students do not have enough time for sports. However, by 11th grade, people understand how important sports is for health. Therefore, among eleventh graders there is a much higher percentage of those who do exercises in the morning, which at first glance may seem strange. Everyone who regularly plays sports notes that sports makes their body more resilient and gives it strength and vigor.

Also, some students noted that they do some physical exercise (stretching, squats, push-ups, bending) in order to cheer up. And it really helps! Therefore, one cannot deny the positive impact of physical activity on human performance and health.

Conclusion: sports activity is necessary for better functioning of the body, increased performance and mood.

Section 5. Nutrition.As you know, diet is also important for health. However, not every student has a clear diet (See Appendix No. 7). Among 9th graders, 63% of students do not have a diet; they simply snack frequently during the day. Among 11th graders this is only 27%. They eat, on average, 2-3 times a day, but densely. However, if it is easiest for 9th graders to give up dinner, then for 11th graders it is easiest to give up breakfast or lunch. The fact is that in the 11th grade, students do not have time to have breakfast in the morning, and do not have the opportunity to eat at lunch, since they either spend a long time at school or leave for courses. Therefore, they eat the most densely during dinner, which contradicts the body’s biorhythms, shifts the activity mode from daytime to evening and negatively affects the quality of sleep.

Students also confirmed the fact that if they have to work at night, their appetite awakens.

Among students, 38% go to bed on a full stomach, almost immediately after having dinner. There is not a single one among them who gets enough sleep or sleeps peacefully. They have difficulty falling asleep and often wake up in their sleep. Many students drink liquid (milk, water, tea) at night. This also has a negative effect on the body, because... At night, water stagnates in the vessels and salts are deposited. Not everyone feels this, but a large proportion of students also have restless sleep.

As a result, we can say that it is necessary to follow a clear diet, eat actively in the first half of the day and not eat too much in the second. Food eaten at night or liquid drunk only harms the body.

Section 6. Computer and TV.One of the factors that shapes students' lifestyle is the way they spend time during their free hours. We decided to find out how much time a student spends on average at the computer and TV. (See Appendix No. 8). It turns out that the older the student, the more time he spends at the computer. Moreover, if 9th graders sit at it during the day and evening, then 11th graders, for the most part, sit at it at night. The goals are different: study and work, games, communication, reading books, visiting various sites. But the result is the same: lack of sleep, overwork, fatigue, poor performance.

Conclusion: the computer and TV are the most powerful distractions that negatively affect the student’s body.

Section 7. Dreams.In this section, we explored what is associated with students' dreams. Amazing statistics: ninth graders dream more often than eleventh graders, and remember them better. The content of their dreams also differs: 9th graders predominantly have magical, fantastic, mystical dreams, with imaginary places and characters, while 11th graders dream more real people and places, everyday scenes, as well as what makes a deep impression in reality. This can be explained by the difference in sleep duration between 9th and 11th graders. Taking into account the fact that most often only the last dream is remembered, 11th graders only have time to see dreams in the first half of the night - everyday ones, and 9th graders see dreams in the second half of the night - unusual and fantastic - and remember them. The remaining types of dreams are distributed almost evenly among all students. These are adventures, the past, solving problems or problems, what they thought about when they went to bed, what they dream about, what they are going to do in reality, and something strange, incomprehensible, rebellious. To a lesser extent, dreams include poems, book plots, the future and nightmares.

Almost all students note that their dreams are colorful and bring them joy. Typically, 9th graders see 1 or several dreams per night, while 11th graders only have 0-1. This, apparently, is also a consequence of insufficient sleep duration among high school students. Students dream with approximately the same frequency during vacations, school, and illness.

Some other interesting facts: approximately half of the students noted that if they remember a dream when they wake up, then their state is broken, while for the other half, dreams contributed to a cheerful state and elevated mood. Such differences in opinion can be explained by the fact that the first half wakes up at the beginning of the REM phase, and the second - at the end. This is why dreams can bring us both positive and negative emotions.

The strangest thing is that some people who have a clear sleep schedule and sleep 7-8 hours every day claim that they do not dream at all. And at the same time they get enough sleep! This can also be explained: apparently, they constantly wake up at the same time - in one of the first phases of slow-wave sleep, when the dream is already forgotten. And since this schedule is constant for them, the illusion is created that they don’t dream at all. However, this is not a reason to say that healthy body I don't have dreams. It's just a coincidence!

Here we conclude that the presence and content of dreams largely depends on the duration of sleep and the phase in which the person woke up. And so everyone always dreams, it’s just not always possible to remember them and accurately reproduce them in memory.

Section 8. Health. And finally, let's pay attention to the health of students. The dependence is clearly visible here: the less a person sleeps, the more he complains about his health. For most, lack of sleep causes “brain jamming,” pallor, pain in the head, redness and burning of the eyes, forgetfulness, disappearance or reappearance of appetite, inattention, discomfort in the heart area, inability to think, memory loss, skin irritation, bruises under the eyes, weakness , decreased physical tone and fatigue. To a lesser extent, the consequences of lack of sleep are a decrease or increase in blood pressure, trembling, ringing in the ears, overweight, fever, speech disturbances, swelling of the skin, lack of dreams, drop in temperature, increased blood sugar, uneven heart function, convulsions. Lack of sleep has a particularly strong impact on psychological state person. People who lack sleep especially complain of aggressiveness, anxiety, depression, conflict, slowness, indecisiveness, impatience, emptiness, indifference, irritability, loss of interest in work, inhibition, depression and feelings of fear, anxiety, confusion, hopelessness, despair, awkwardness. In some cases, sleep deprived people report visions, déjà vu, isolation, bad dreams, decreased resistance to stress, and difficulties with self-control as a consequence of lack of sleep. These data prove with absolute clarity Negative influence lack of sleep on students' health.

Thus, we see that lack of sleep has a very negative effect on the state of the body, not only physical, but also mental.

Those guys who get enough sleep rightfully consider themselves healthy people. Let’s combine their common qualities and make recommendations on how to properly organize your working day.

• They have a regular sleep schedule. The duration of their sleep is 7-8 hours during the daytime. They fall asleep easily and sleep peacefully. They practice good sleep hygiene.
• They do not smoke or drink alcoholic beverages. They are of the "pigeon" type of activity.
• They work in an atmosphere of absolute silence, do their homework during the day, without any distractions. They study at "4" and "5".
• They play sports regularly, some professionally.
• They have a clear diet; they eat most of their food in the first half of the day. At night they do not eat or drink.
• They spend little time on the computer and TV. Some of them dream, but irregularly, some do not dream at all. They have virtually no health problems.

This is the model of sleep and wakefulness that you need to adhere to in order to be a healthy and successful person. Recommendations comply this model can be formulated as a conclusion to this stage of the study.

CONCLUSIONS

As a result of numerous studies, final conclusions were made:

• Sleep is absolutely essential for human health. For normal functioning, a person needs long and high-quality sleep every day.
• Lack of sleep negatively affects both the physical and mental state of the body.
• A person’s state upon awakening depends on several sleep factors:

1. From the duration of sleep;
2. From the quality of sleep
3. It depends on how a person’s sleep and wakefulness patterns are consistent with the biorhythms of nature.

It is necessary to live in accordance with the biorhythms of nature.

• The most favorable type of activity for the body is “pigeon”.
• For wellness It is necessary to maintain sleep hygiene.
• For the health of the body, not only a healthy sleep pattern is necessary, but also a diet, physical activity and so on. (see recommendations on page 20).

RESULT: the hypotheses were confirmed.

LIST OF REFERENCES USED

Wayne A. M. “Brain pathology and the structure of night sleep,” 1971.

Dilman V.M. "Big biological clock", 1981

Drozdova I.V. "Amazing Biology", 2005.

Ivanchenko V.A. "Secrets of your vigor", 1988.

Kupriyanovich L.I. "Biological rhythms and sleep", 1976.

Malakhov G.P. "Biorhythmology and urine therapy", 1994.

Rottenberg V. S. “Adaptive function of sleep, causes and manifestations of its disturbance,” 1982.

Khomutov A.E. "Anatomy of the central nervous system", 2005.

Khomutov A.E. "Physiology of the central nervous system", 2006.

Shepherd G. "Neurobiology", 1987.

APPENDIX No. 1

Interesting cases. History is known for some extraordinary cases that still pose a mystery to scientists. Doctors around the world called 77-year-old Swede Olaf Eriksson, who had not slept for more than 46 years, a medical miracle. In 1919 he transferred severe form flu It is possible that the disease caused some complications to the brain. Since then he could not sleep. When he needed some surgery, the doctors were unable to put him to sleep even with the help of anesthesia, and the operation was difficult to carry out under local anesthesia.

A similar incident took place in London. Englishman Sydney Edward has not slept a wink for more than 35 years since the July night in 1941 when his fiancee was killed during an air raid. Sydney was an eyewitness to the tragedy, and mental shock deprived him of sleep forever. “I don’t see the difference between day and night,” he said. -For me it’s just an endless chain of constantly changing hours. When the lights go out, the real torment begins for me. I am left completely alone and feel as inconsolable as a shipwrecked person on the high seas.”

On the other hand, there are many known cases of prolonged sleep. American Patricia Maguira, for example, slept soundly for more than 18 years. In January 1947, upon learning of the death of her groom, she suddenly began to yawn. Her parents advised her to go to bed. Patricia lay down and hasn’t woken up since. An even more mysterious case occurred with the Norwegian Augusta Langard, who did not open her eyes from 1919 to 1941. During this time, her face did not change at all. When she woke up, she began to age literally before our eyes. Five years after her awakening, Augusta died. Nadezhda Artemovna Lebedina, a resident of Dnepropetrovsk, slept for 20 years. In 1953, she felt slightly unwell. The day before she went to visit her mother, where, as it turned out later, she experienced a nervous experience, and caught a cold on the way. A week later, she suddenly fell asleep, but the dream continued on the second day, and on the third... All attempts to bring her out of oblivion were unsuccessful. The patient was admitted to the clinic and had to be fed using a tube. Some improvement occurred after a year and a half. Four years later, her mother persuaded the doctors to discharge Nadezhda Artemovna from the clinic and took her to her village. Medical specialists regularly examined the patient. Only in 1973 did relatives begin to notice that she showed signs of a reaction if people nearby talked about her mother, who by that time was seriously ill. She woke up that same year on the day of her mother’s funeral. Mental condition Swan's life in the future was absolutely normal. The gift of speech returned to her, she perfectly remembered everything that happened to her before the onset of lethargic sleep.

APPENDIX No. 2

APPENDIX No. 3

QUESTIONNAIRE

Before you is a questionnaire, the results of which will be used to Scientific research, so please take the task seriously. You are required to answer the following questions. Some have already been answered. All you have to do is choose (not necessarily just one option). If there is no suitable option. You can write your answer next to or at the end of the questionnaire as a note. You will have to answer some other questions yourself. Questionnaire anonymous. You only indicate gender and class. Thank you in advance!

Gender: M F class - __________

Section 1. Sleep.

1. Do you have a regular sleep schedule?

 Yes, I go to bed at ___ o'clock and get up at ______ o'clock

 No, I sleep on average hours, but at different times of the day

1. How many hours do you need to sleep? __________________________

___________________________________________________________________________

4. Do you consider napping during the day acceptable?

 Yes, I sleep during the day

 Yes, but I can't sleep during the day

 I don't think it's necessary

5. You

 Get enough sleep

 You don’t get enough sleep

6. Do you feel like sleeping during class?

 Yes, because I don't sleep much

 Yes, because the lessons are not interesting

 No, because it's interesting

 No, because I'm getting enough sleep

7. If you go to bed late, the reason is:

 I still won't fall asleep

 Parents, brother, sister go to bed late

 I do my homework, I study

 I read books, watch TV, sit at the computer

8. How often does it happen that you sleep less during the day?

 8 hours______________

 6 hours_______________

 4 hours________________

9. Do you miss school or other activities because you need to sleep?

 Yes, on average once a week

 Yes, on average once every 3-4 weeks

 I don't miss it for this reason

10. Do you often sleep more than 12 hours in a row?

 Happens while studying (often/rarely)

 Happens, more often on holidays (often/rarely)

 Very rare

11. If you want to sleep, you:

 Lie down immediately

 Go to bed after 0.5-1 hour

 You keep doing things until you get it done or until you get it done

yourself to the point of exhaustion

12. You go to bed

 Just when it gets late, even if you don’t really want to sleep

 When parents force you to go to bed

 Even if you didn’t manage to do everything, your health is more important

 If I can't do anything at all

 Just whenever I want

13. Do you fall asleep easily?

 Yes, I always fall asleep right away

 Sometimes I lie there for longer than 15 minutes

 Sometimes I can't fall asleep for more than half an hour

 I often have insomnia

14. Does it ever happen that you can’t fall asleep? If yes, for what reason?

 Bad feeling

 Just ate

 No fatigue

 Got drunk on coffee

 Inconveniences (bed, room temperature, light)

 Anxiety, stress, overexcitement, overexertion

1. Have you ever had Do you talk in your sleep, sleepwalking?

1. Do you sleep peacefully? Do you wake up at night?

____________________________________________________________________________

1. Do you maintain good sleep hygiene?

 I sleep in loose clothes

 I sleep in what I sleep in

 I sleep in a ventilated room

 I don’t ventilate

 I sleep on a comfortable bed with clean linens

 I sleep on what I can sleep on: I don’t have the strength to unfold the sofa or straighten the folded sheet

 No light comes into the room

 A lantern shines through the window

 I can fall asleep with the overhead lights on

 I can fall asleep in an uncomfortable position

 I can sleep sitting or lying at my desk

18. If you smoke, how long before bedtime and how long after waking up? ______________________________________________________________

19. Do you take alcohol at night (at least sometimes)? ______________________

20. Do you drink energy drinks (coffee, cola, citramon, adrenaline)? Which ones? Do they help?_______________________________________________________________

____________________________________________________________________________

21. Do you use sleeping pills? Or do you drink warm milk at night to fall asleep? ___________________________________________________________________

22. Does it happen that you fall asleep for a long time while doing homework, watching TV, listening to the radio?

 It happens if I'm very tired: sometimes I can sleep like that all night

 It happens, but I'll wake up soon

 It doesn’t happen, I don’t get so tired that I fall asleep when there is noise or in an inappropriate place

23. Select statement(s):

 I'm very sleep deprived and I'm in a lot of pain because of it.

 At any time of the day, if I lie down and close my eyes, I will instantly fall asleep

 Sometimes I fall asleep even when I don’t want to or can’t: in class, for example.

 I'm always trying to find a moment to take a nap.

 Interesting job may suppress the desire to sleep

 I am alert all the time and only feel tired by the time I usually go to bed

 I never force myself to do anything if I want to sleep

 I manage to do everything I need to do in the afternoon, and therefore I sleep as much as I want / get enough sleep

 I know that not enough sleep is harmful, so in any case I sleep 6-7 hours a day

 It would be much more convenient for me to sleep during the day (after school) and do my own thing all night

Section 2. “Owls” and “larks”

1. If you set your own schedule, what time would you go to bed and wake up?

I would sleep from _______ to ________

1. What time of day do you feel most sleepy? _________________________________

1. What time of day is your performance?

 Maximum

 Minimal

27. A person’s irritability changes over the course of the day. When do you most often experience quarrels, attacks of aggression, or increase nervousness and conflict? _______________________________________________________

28. Do you prefer

 Early to bed and early to rise

 Go to bed late and wake up late

29. If you have to stay awake all night, you would prefer

 Get some sleep before the night

 Get some sleep after the night

 Sleep a little before and a little after

30. Before the exam you

 Go to bed early or as usual

 Get ready until late at night

 Get ready all morning

 Prepare both at night and in the morning, and there is enough work effective

31. If you have unfinished work, you

 You will work until night and go to bed late

 Get up early and finish it in the morning

32. If you went to bed several hours later than usual, you:

 Wake up at your usual time and never fall back asleep

 Wake up at your usual time and then sleep a little more

 You will sleep longer than usual

33. Do you use an alarm clock?

 Yes, but sometimes I don't hear him and wake him up

 Yes, I just need him

 Not necessarily: I wake up a few minutes before the bell rings

 Before important events I automatically wake up on time

 I always wake up without alarm clock

34. Is it easy for you to wake up in the morning?

 Easy

 Not very easy

 Very difficult

35. Do you get up immediately in the morning?

 Yes, as soon as the alarm went off

 Not really, I get up _______ minutes after waking up

 Not right away, I like to lie in bed and sleep for another “five minutes”

36. Do you feel drowsy and tired after waking up?

 No, I wake up cheerful and rested

 Yes, within half an hour

 Yes, the first few lessons

37. Do you feel tired during the day?

 Yes, but only before bed

 Yes, in the afternoon

 Yes, in the morning

 I feel it all the time

 I don't feel it at all

 This feeling appears periodically

38. Are you able to work after 12 o'clock at night?

 No, by this time I really want to sleep

 Yes, but only until _______ hours

 Yes, and until the morning

 This often happens

39. Do you easily adapt to a new regime, a change in time zone?

 I adapt immediately

 I need a day or two

 I need a week

40. You do your homework

 Right after school

 Towards evening

 At night

 Early in the morning

41. Do you prefer to do something that comes up right away or leave it “for later”?

 I do everything at once

 I'm leaving work for the near future.

42. Are you often late for something?

 No, I always arrive early (10-20 minutes before)

 Extremely rare, under unforeseen circumstances

 I'm always on time

 Sometimes I'm late

 I'm often late and I can't help it

Section 3. Performance.

43. Does your performance decrease significantly if you don’t get enough sleep?

 I'll yawn and stop

 I'll think slower

 My head will hurt and it will be difficult for me to work

 Your mood will drop

 I'll be lethargic and slow

 I can't do anything at all

 Will decrease significantly

 Almost will not decrease

44. Your performance depends more

 From how long ago and for how long you slept

 Depending on what time of day it is

45. What time of day would you choose to exercise if you could choose? _________________________________________________________________

46. ​​You

 You can work under any conditions, completely ignoring external stimuli and completely concentrating on your work

 You can work fully in a noisy environment, although you may be distracted from time to time

 You are very distracted, which makes your work less productive

 You can only work in absolute silence, when no one or anything distracts you.

47. While doing your homework, you

 Be in an atmosphere of absolute silence

 Watch TV at the same time

 Listen to music at the same time

 Talk on the phone at the same time

 At the same time, surf the Internet or chat with friends

 Eating at the same time

48. You may be distracted from work

 Light

 Music

 Conversations

 People

 Own thoughts

 Extraneous noise

Feeling hungry

Feeling full

49. Your academic performance (six-month assessment):

 Mathematics ________

 Physics _______

 Russian language ________

 English language _________

 Chemistry _________

 Biology __________

50. Are you the type of person who devotes the night to work? If yes, then why do you work at night? ____________________________________

________

Section 4. Motor activity

51. Do you do exercises in the morning?

 No, because I don't want to

 No, because I don't have time

 I do

1. Do you play sports? How regularly? ________________________________

____________________________________________________________________________

1. How does sport affect your performance?

 Exhausting: I get tired and want to sleep even more

 Makes my body more resilient

 Gives me strength and vigor, banishes drowsiness

54. Can we say that you partly suffer from physical inactivity (move little)?

 Yes, I don't play sports

 Yes, I have to sit a lot

 No, I move a lot

55. Do you sometimes do some physical exercise to cheer yourself up? Which? Is it effective?This? ___________________________________________________

________________________________________________________________________________________________________________________________________________________

Section 5. Nutrition.

1. Do you have a clear diet regimen? ________________________________________

1. What time do you have your last meal? _________________________

1. In the morning

 You have a big appetite

 You have breakfast, but not very much

 Have breakfast if you have time

 You can easily skip breakfast

59. It's easiest for you to give up

 Breakfast

 Lunch

 Dinner

60. During the day you

 You eat _______ times, but densely

 You just snack often

61. If you have to work after 12, do you eat a lot?

 At night I don't feel like eating at all

 I only have a light snack

 My appetite is awakened, I eat quite a lot

62. Does it often happen that you go to bed on a full stomach?

 No. I eat long before I go to bed

 I can drink milk/water/tea before going to bed

 I go to bed almost immediately after dinner/second dinner with a full belly

63. How does your performance depend on food?

 I can't work when I'm hungry

 It goes up if I eat a little

 It goes up if I bulk up

 I absolutely can’t work when my stomach is full

 I'd rather work on an empty stomach

Section No. 6. Computer and TV

64. How often and for how long do you spend at the computer (on average)?

____________________________________________________________________________

More often

 During the day

 In the evening

 At night

For what purpose?

 I study / work

 Playing

 Communicating

 I surf the Internet

 I read books

65. How much TV do you watch? What time? ______________________________

______________________________________________________________________________

Section No. 7. Dreams

66. Do you dream?

 Yes, but I don't remember them

 Yes, but I forget them when I wake up

 Yes, and I remember them very well

 More often I see than I don’t see

 More often I don’t see than I see

 I see it very rarely

 I don’t see at all

67. You dream

 Future

 Domestic scenes

 Magic, mysticism, miracles

 Fictional places and characters

 Nightmares

 Adventure

 Past

 Real people and places

 Solutions to problems/problems

 Poems

 Plots of books (read/written)

 What you thought about when you went to bed

 What you dream about

 Something that makes a deep impression in reality

 What I'm going to do in reality

 Something strange, incomprehensible, rebellious

68. Your dreams

 Colored

 Black and white

 Bring you joy

 Create an unpleasant impression

69. How often during the night do you see dreams in the following quantities:

 0 _____________

 1 _____________

 Some __________________

Mostly during

 Studies

 Vacation

 Diseases

70. If you woke up with a premonition that you just dreamed something, or you remember a dream, you have

 Lack of sleep, fatigue

 Elevated mood

 Sleepy state

 This doesn't happen

Section No. 8. Health

71. Do you have problems associated with lack of sleep? (check or underline as appropriate)

Physiological:

 "Wedging" of the brain

 Pallor

 Head pain

 Eyes: hurt, watery, swollen, red, see worse; they're freaking out, they're closing up

 Pressure: high / low

 Trembling

 Forgetfulness

 Ringing in the ears

 Overweight

 Disappearance/reappearance of appetite

 Fever

 Speech disorders

 Inattention

 Unpleasant sensations in the heart area

 Inability to think

 General painful condition of pain in joints, spine, neck, muscles

 Swelling of the skin

 Lack of thought process

 Lack of dreams

 Temperature drop

 Bad memory

 Increased blood sugar levels

 Skin irritations

 Heart: beats unevenly, gets confused, gives pain, beats harder than usual

 Bruises under the eyes

 Weakness

 Decreased physical tone

 Convulsions

 Fatigue

Psychological:

 Aggressiveness

 Anxiety

 Visions

 Deja vu

 Depression

 Closedness

 Conflict

 Slowness

 Indecisiveness

 Impatience

 Devastation

 Bad dreams

 Indifference

 Irritability

 Reduced resistance to stress

 Losing interest in work

 Braking

 Difficulty with self-control

 Oppression

 Feelings: fear, anxiety, confusion, hopelessness, despair, awkwardness

And: ______________________________________________________________________

______________________________________________________________________________________________________________________________________________________________

72. Do you have any disorders (respiratory, digestive, musculoskeletal, nervous, immune systems and so on.)? _______________________

________________________________________________________________________________________________________________________________________________________

73. How often in your life do you have to worry, worry, be nervous, etc.?

_____________________________________________________________________________

74. Can you name yourselfa completely healthy person? Your comments, notes and wishes: ________________________________________________________________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Thank you very much!

APPENDIX No. 4

APPENDIX No. 5

APPENDIX No. 6

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How you feel during the day depends on how you slept at night. If during the day you constantly yawn and are slow to think, then it’s time to think: are you sleeping correctly and are you following all the rules of healthy sleep?

What is it healthy sleep? This is a dream during which the body has time to recover and rest. And for this, a night’s rest must meet several requirements:

• Sleeping with the window open (enough oxygen needed)
• Sleeping 2 hours after eating (a full stomach interferes with heart function)
• Sleeping in complete darkness (any light sources disrupt the production of the sleep hormone, melatonin)
• Sleep in correct posture(on side, with neck support)
• Sleep with the right rest mindset (the daily habit of falling asleep on a schedule and without distractions)

Air

Ventilate the room before going to bed. Lack of oxygen reduces the quality of sleep, making it intermittent and shallow. You won’t have time to recover and will wake up broken the next morning.

A large dinner at night will prevent you from falling asleep, lead to indigestion and even heart problems. Activities during sleep digestive system significantly reduced. This affects the quality of digestion. Redistribution of blood flow can cause ischemia of the heart muscle, so persons with coronary disease hearts, it is not recommended to overeat at night.

But there are foods that help you fall asleep. The hormone melatonin is responsible for sound sleep. Products with the amino acid tryptophan (a precursor of melatonin), for example, cherries, cherry juice or banana, will help its production.

Light

It's easier to fall asleep in the dark. If there is a light source in the room, the light will penetrate the retina, and melatonin, the “sleep hormone,” will not be produced. This is why the TV and glow-in-the-dark clocks should be removed from the bedroom. If you wake up in the middle of the night and look at the glowing alarm clock, you can lose sleep until the morning. For the same reason, a mobile phone display can ruin your vacation. It's better to use mechanical watch.

Medicines

For many hypertensive patients, blood pressure rises at night and in the early morning hours. The fact is that the effect of medications taken before bed ends in the morning, and just in the morning the risk of developing a cerebral stroke or myocardial infarction increases. This is why it is recommended to take it at night antihypertensive drugs prolonged action.

Pose

If a person falls asleep while sitting, his head tilts to the side or forward. In this position, breathing is impaired, the vertebral arteries supplying the brain are bent and compressed. The brain lacks oxygen. In addition, they are deformed intervertebral discs cervical region spine. Those who have to sleep sitting (on a plane, train, bus) should definitely use a cervical pillow. It forms a soft support for the neck.

For the same reasons, it is dangerous to sleep on your stomach. In this position, the head is turned to the side. This position again compresses the arteries of the neck, and the brain again lacks oxygen. Lying on his stomach, a person is not able to take a full breath. Respiratory hypoxia develops.

What to do?

Train yourself to sleep on your side or back. It’s simple, just give yourself this “installation”. If lying on your back leads to apnea, that is, stopping breathing during sleep, you can train yourself to sleep strictly on your side. There is a simple and effective method: a tennis ball in a pocket sewn on the back of your pajamas will prevent you from rolling over onto your back.

If you lie on your back, you put a high pillow under your head (for example, it’s so comfortable for you to watch TV), and then you fall asleep, then your chin rests on your chest. In this position, the intervertebral discs are deformed, nerve endings are pinched and pinched blood vessels. The height of the pillow should be adjusted according to the principle “the line of the neck is parallel to the line of the bed.”

To prevent pain in the neck and lower back in the morning even when lying on your side, you need to adjust the height of the pillow. First of all, the pillow should provide support for the neck. The principle is the same - “the line of the neck is parallel to the line of the bed.” The head lies on the pillow, and the shoulder and arm rest on the mattress. A pillow between the knees also helps to unload the spine.

Avoid sleeping on hard surfaces that flatten the curves of the spine. If your neck or back hurts after waking up, it means your sleep is unhealthy and you should consult a doctor.

The right mattress

You may be able to solve many of your sleep problems if you choose the right mattress. You will learn how to do this from the test. And using this link you can choose centers where you can contact about a mattress for healthy sleep.

Mother Nature decided that in addition to active existence, a person must sleep.

Healthy sleep is an integral and significant part of life; it is an invaluable source of not only excellent health and good mood, it also contributes to the preservation of beauty and youth.

Sleep counts the best remedy for relaxation, escape from life problems. “Lie down, sleep and everything will pass”, “The morning is wiser than the evening” - these old sayings will never lose their relevance. But for proper rest, it is very important to observe equal phases of wakefulness and sleep.

Sleep is a vital state brain activity, and a person needs a healthy, sound sleep. Anxious sleep, unlike healthy sleep, has few advantages: the brain cannot relax, and when you wake up in the morning, you feel tired. Humanity complains of insomnia, resorting in desperation to sleeping pills. But this is a double-edged sword - at first you can fall asleep, but later your sleep becomes more restless, and then the sleeping pills stop working completely.

Experts have proven that more than a third of the population suffers from insomnia or other sleep disorders that interfere with night's rest and restoration of performance. In the absence of healthy sleep, the possibility of productive daytime life sharply decreases. Healthy, adequate sleep is an important factor that has a positive effect on health, especially in our stressful times.

There are, of course, many people for whom sleep does not cause any problems! They go to bed when they want and wake up rested and invigorated. They fall asleep perfectly everywhere and always, and can afford a cup of evening coffee. But, alas, there are also many people suffering from sleep disorders.

Even if the body suffers from insomnia from time to time, it is possible that it will develop into a nightly problem. Sleepless nights can and should be left in the past. Secure yourself healthy habits related to sleep, and you can get rid of insomnia and achieve healthy sleep without intermediate awakenings.

It turned out that human body suffers from lack of sleep much more severely than from hunger. Normal people cannot stand without sleep for more than two days - they fall asleep involuntarily, and during daytime work they may experience short-term dreams and drowsiness, even unnoticeable to others.

Typically, an adult needs 7–8 hours of sleep. But of course, all people sleep differently, some need more time to rest, others less. Determine how many hours of sleep you personally need to get enough sleep and feel good the next morning. But remember that trying to sleep more time than your body requires will lead to you feeling unwell all day. It’s not without reason that some people remark: “I’ve been tossing around all morning, now I’m all broken.” But you simply had to get out of bed on time.

Following simple tips, you can not only normalize your sleep, but also make it healthy - and good health is guaranteed to you!

Go to bed before 24 hours, approximately between 22 and 23 hours.

Don't eat before bed.

Try not to take stimulating drinks in the evening.

Breathe before bed fresh air.

Don't engage in mental and physical work just before bedtime - this leads to overexcitation and difficulty falling asleep.

Don't read or watch TV in bed. The bedroom is a sleepy abode, it should set you in the appropriate mood.

A warm shower or bath with soothing herbs helps you fall asleep quickly and stay asleep.

Sex before bed sometimes helps relieve tension, and usually after it you quickly fall asleep and sleep soundly.

The correct choice of bed is of enormous importance. Listen to the opinions of orthopedic surgeons. The bed should be quite hard.

Don't use high pillows. The neck should be flush with the body.

Sleeping on your side is good for your spine and also reduces the likelihood of snoring.

The bedroom should be quiet and ventilated.

Pleasant music, recordings of the sound of the surf or birdsong contribute to a pleasant bedtime.

Master the basics of auto-training - it will greatly help relaxation and healthy sleep.

Fall asleep in comfortable clothes, or naked - as you like!

Some people suffer from chronic sleep deprivation and complain that even after sleeping for 10 hours, they do not feel rested. Why is this happening? The fact is that a person must be able to sleep correctly, then seven to eight hours of night rest will be enough for him to be fresh and alert in the morning. Don't believe me?! Then we will take a closer look at the basic principles of proper sleep and explain how lifestyle influences healthy sleep.

Healthy sleep is truly of great importance for our well-being and is inextricably linked with a healthy lifestyle. For many of us, getting proper rest at night is an impossible task. Even after a hard day at work, it can be difficult to fall asleep. This is all due to a sedentary lifestyle, stress, disrupted daily routine...

To get rid of this problem, you need to get into the habit of not only getting up, but also going to bed at the same time every day. Thus, the body will get used to the regime, which in many ways is a healthy lifestyle. If you are involved in any kind of sport, if possible, move your training to the daytime.

Try to go to bed at least before six in the evening. If you do the exercises with physical activity after this time, the body may become overly active in evening time, and you will have difficulty falling asleep. Of course, playing sports helps us stay healthy, but they should not interfere with the body’s proper rest...

Those who want to sleep soundly at night should also avoid a hearty dinner less than 3 hours before bedtime. Eating late means that the stomach, instead of resting, must digest what you have eaten, continuously sending signals to the brain about its work and preventing it from resting. In addition, by eating at night, you will quickly gain weight due to metabolic disorders and the transfer of unused energy into fat deposits.

It makes no sense to check how long you slept with a watch. An adult needs approximately seven to eight hours. good sleep. But since each organism is individual, when making a decision for yourself, start from your feelings. Don’t set yourself up to spend the whole day in bed next weekend. Such rest will lead to night insomnia, and you will again not be able to sleep fully.

It’s better to go to bed an hour and a half earlier than usual, and do several relaxing procedures before bed. For example, take a bath with essential oils or decoctions that normalize the nervous system (mint, eucalyptus, lemon balm). Drink a glass of tea or warm milk with honey. At the same time, I do not recommend reading books and magazines at night, much less watching TV!

Try to relax and disconnect from your thoughts and problems. This way you can fall asleep quickly and feel refreshed and refreshed the next morning.

If you suffer from difficulty falling asleep for a long time, provide yourself with the most favorable conditions for a good rest. To do this, ventilate the room before going to bed. Don't give up on this even in winter. In hot weather, you can use air conditioning. By turning it on before bed, you will ensure yourself a good rest.

Lying in bed in the evening, stop thinking about tomorrow. Tune in to the fact that today has come to an end, which means everything unresolved issues must be postponed until the morning. Everything will be decided, you know, so why “wind up” yourself...

On your day off, do not deny yourself the pleasure of drinking a little red wine. It perfectly promotes relaxation. It’s even better if tomorrow you don’t have to get up early and rush somewhere. But remember that everything is good only in moderation!

Most people are accustomed to sitting for a long time in front of a computer monitor before going to bed. This habit is bad and in our time - the first reason bad sleep and inability to relax during the night. Computer addiction leads to bad dreams at night, and therefore increases the risk of sleep deprivation. However, your health and sleep will improve, and you will begin to lead a healthy lifestyle...

If you like to take a short nap during the day, do it, but no more than 20 minutes and maximum twice a day. Those who need a full day's rest can get two hours of sleep, but need to wake up before 16 hours. If you sleep until the evening, it will be difficult for you to remain awake and prepare for the night's sleep at the right time.

Pay attention to the position in which you sleep. It is best to lie on your back while sleeping. So you completely relax, all limbs are in a natural position and organ systems are also located correctly, therefore, what awaits you good dream. The more often you turn from side to side during the night, the less complete your night's rest will be.

Try to go to bed before 12 o'clock at night. It is believed that people who draw the line between days in their sleep are resting correctly. However, if you remember the commandments of the yogis, they always advised going to bed before 22:00 local time.

And finally, I repeat, but a healthy lifestyle and healthy sleep are important conditions, observing which, you will be an active, productive person, which means you will be able to maintain good health for many years!

GOOD SLEEP IS A NECESSARY CONDITION FOR A HEALTHY LIFESTYLE

Healthy sleep is physiologically necessary for a person and is an important condition for physical and mental health. . A person spends about a third of his life sleeping, so this part of our life needs to be given close attention and care to ensure that sleep is healthy and correct. The quality of our wakefulness depends on the quality of our sleep, that is, how our body rests at night determines how it will function during the day. Proper sleep– a source of great mood, good health and, of course, our beauty.

STAGES OF SLEEP
Human sleep consists of several stages, repeated several times during the night. The stages of sleep are characterized by the activity of various brain structures and carry various functions for the body. Sleep is divided into two stages: slow wave sleep and rapid eye movement sleep. The NREM sleep stage is further divided into four stages.

slow sleep

First stage. The person is half asleep, dozing. A person's muscle activity, pulse and breathing rate decrease, and body temperature drops.

Second stage. This is the stage of shallow sleep. Muscle activity, heart rate and breathing rate continue to decrease.

Third stage. Stage of slow sleep. At this stage, the human body is almost completely relaxed, and the cells begin their restoration work.

Fourth stage. Stage of deep slow sleep. The human body is completely relaxed, the body rests and recovers. Thanks to the third and fourth stages, we feel refreshed when we wake up.

Quick sleep.
The REM stage of sleep is also called paradoxical sleep or the REM (rapid eye movement) stage. This stage occurs approximately 70-90 minutes after sleep begins. The paradox of this stage is that during this period, brain activity is almost the same as during wakefulness, despite the fact that the human body is in a completely relaxed state. In addition, body temperature rises and arterial pressure, the frequency of breathing and heartbeat increases, and the eyes under the eyelids begin to move quickly. It is during this period that we tend to have most of our dreams.

SLEEP FUNCTIONS

Rest of the body.

Protection and restoration of organs and body systems for normal functioning.

Processing, consolidation and storage of information.

Adaptation to changes in illumination (day-night).

Maintaining a person’s normal psycho-emotional state.

Restoring the body's immunity.

RULES FOR HEALTHY SLEEP
There are a number of rules that, if followed, will make sleep extremely beneficial for your health. These rules help the body correctly perform its functions during sleep, which certainly has a beneficial effect on a person’s well-being and mood during the waking period.

Try to go to bed and wake up at the same time, regardless of the day of the week.

It is best to go to bed before 11 pm. It is at this time that most people's bodies are set to relax.

You should not eat food before bed. A couple of hours before bedtime, you can have a light snack. , for example, vegetables, fruits or dairy products.

Do not drink alcohol or drinks containing caffeine (cocoa, coffee, tea) before bedtime. Tea with chamomile, mint or warm milk with honey, drunk before bed, will benefit the body and help you fall asleep faster and easier.

Helps you fall asleep quickly before going to bed in the fresh air.

Before going to bed, you should not think about problems and worries; you will have time to think about them during the day. In the evening, it is best to relax and help the body fully rest and recover during the night's sleep. If possible, relax your muscles and think about something pleasant.

Should not be taken before bed , leave this procedure for the morning. In the evening, it is best to take a warm bath or shower.

To quickly and peacefully fall asleep, you can read quiet literature or turn on soft, slow music, sounds of nature, lullabies, etc.

Don't forget to ventilate your sleeping area before going to bed.

Turn off the lights in the sleeping area, otherwise your sleep will most likely be superficial, which will not allow your body to fully rest and recover.

It is best to sleep more naked, and in case of freezing, take extra cover. , and not put on warm clothes.

To rest the body, it is enough to sleep four complete sleep cycles, consisting of slow and fast sleep and described above.

The sleeping area should be level, not too soft and not too hard.

It is necessary to sleep in a horizontal position, preferably alternately - either on the right or on the left side. Experts do not recommend sleeping on your stomach.

In order to give a start to a good mood from the very morning, do not lie in bed for a long time, immediately after waking up, stretch, smile and get up. Do it slowly and with pleasure.