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Subtitles
Russian
00:00:02
sleep after a sleepless night00:00:04
is impossible, just put your head on the pillow00:00:06
and within a second you are sleeping better00:00:09
this pillow is a pillow for 40,000 dollars and00:00:12
I wake up A minute before the alarm, a00:00:13
healthy person should never snore00:00:15
That is, if you snore, it’s00:00:17
not really normally counting sheep I don’t know do00:00:19
n’t count It’s okay If you00:00:22
sleep for 4 hours that night they are seven Yes00:00:25
nothing will happen the next night sleep00:00:26
deeply at two in the morning I woke up and that’s it And until00:00:29
7:00 in the morning and everyone is already getting up 30% of people00:00:32
don’t experience this this condition is00:00:34
called jettison Yes,00:00:36
jet lag syndrome Surely there are00:00:38
life hacks for people who can’t00:00:40
sleep Well, sweet delicious things help00:00:43
falling asleep, it’s proven that’s why If you ca00:00:46
n’t sleep then Get up something Eat00:00:48
a little Yes and go back to sleep and00:01:03
hello You’re with us Maryana Minske I need00:01:06
to talk about sleep with me in the studio,00:01:09
somnologist Mikhail Poluektov Mikhail,00:01:11
hello Thank you very much for00:01:12
taking the time Hello, a person00:01:16
spends 3 lives in sleep, so it’s very important for00:01:18
a third of his life, we’ll talk about it, how much00:01:21
sleep you need is normally considered to be 7-800:01:23
hours Where does this figure come from? and is this so, and00:01:27
not so long ago an agreement was reached00:01:29
from world experts on how much00:01:31
sleep an adult needs, for example,00:01:34
it was established that from 7 to 9 hours is00:01:37
most likely the typical sleep norm for a00:01:40
person; someone needs to sleep 7.5 hours;00:01:43
-someone is nine,00:01:47
this is determined by everyone for themselves,00:01:50
in fact, it’s not so00:01:52
difficult, you need to do it in conditions of00:01:54
such a favorable lifestyle,00:01:57
never We have to wake up in the morning,00:01:59
run to work, and sleep off the day off on00:02:01
vacation on the third00:02:04
I'm sorry, it's not the second week of vacation,00:02:06
even yes When they leave This is, so to00:02:09
speak, compensation for lack of sleep, and then00:02:11
most likely this00:02:13
internal sleep time, which is genetically laid down, is00:02:16
now assumed that00:02:19
this time for each person00:02:20
individually is genetically laid down and00:02:23
it is in range from 7 to 900:02:25
hours If you sleep less than this norm,00:02:27
let’s say 6 hours, which is the same for those people00:02:31
Well, for whom this is not really shown, what00:02:33
will happen to the body, this is how, in fact,00:02:35
these norms were found when00:02:37
large groups of the population were analyzed:00:02:39
10,000 people, 100,000 million and looked at the00:02:43
frequency of detection of various diseases00:02:46
depending on how much people slept, and it00:02:48
turned out that when they slept less than00:02:49
seven hours, their00:02:51
number of diseases increased; more than 9 hours00:02:54
also increased. But from 7 to 9 the00:02:56
number of diseases was relatively00:02:58
low, and this is how scientists found that00:03:01
indeed, in order not to get sick,00:03:03
which means that at this time during these hours the00:03:05
best recovery occurs, from 700:03:07
to 9 hours you need to get this00:03:09
amount of sleep. That is, if you sleep more than00:03:11
normal, then this is as bad as less or00:03:14
what’s worse, this still remains00:03:17
a mystery because formal00:03:19
statistics show that there is00:03:21
such a curve when in the middle of 7-9 hours,00:03:25
less than seven hours there is an increase in00:03:27
morbidity; more than 9 hours there is an00:03:30
increase in morbidity, but here it is00:03:32
clear where sleep time decreases,00:03:34
this means that most likely the body does not00:03:36
recover and because of this it00:03:38
turns out to be not so resistant to00:03:40
various agents; it00:03:43
recovers well. Why do00:03:46
scientists still get sick now?00:04:01
sleep More to recover and00:04:03
that’s why they get00:04:05
more sleep on this side and more illnesses00:04:07
simply because they initially had00:04:09
more illnesses That is, this is not true and00:04:11
sleeping a lot is most likely not harmful. Is it possible to00:04:15
get enough sleep00:04:18
one of my favorite topics because one00:04:20
of my teachers, Professor Levin, liked to00:04:22
repeat that you can’t do three things in life00:04:25
in vain: get enough love and get enough sleep, so I00:04:28
somehow, quite unexpectedly, came across a00:04:30
foreign article describing00:04:33
research where it was shown that you can get enough00:04:35
sleep for the future, at least in00:04:38
the future for one week very00:04:40
interesting research was carried out00:04:41
when they took healthy people, young00:04:43
Volunteers,00:04:46
and one group was given00:04:49
more sleep for a week than they were used to sleeping.00:04:51
They usually work there intensively; it won’t00:04:53
work out; they sleep for 6.5 hours, but here they were00:04:55
given 2 hours more sleep; they say,00:04:57
sleep according to 85 hours no one will00:04:59
wake you up for a week so they slept and00:05:03
then these two groups of those who slept in a00:05:06
normal way and those who had00:05:07
the opportunity to stock up on sleep were already00:05:10
put in harsh conditions that they00:05:12
could sleep only 4 hours 4 hours is00:05:14
completely insufficient, they experienced00:05:16
constant the need, of course, for sleep and00:05:19
at night they slept so badly and during the day00:05:23
various tests were carried out on them and the00:05:25
results of these tests throughout the00:05:27
next week were always better for those00:05:29
who were in reserve, that is, it was proven00:05:31
that at least in the long run for a00:05:33
week you can stock up and if we sleep for a00:05:36
week for five to six hours and00:05:40
sleep for 12 hours on weekends, is this normal or is00:05:44
this also abnormal? But this is00:05:46
one of the acceptable strategies for00:05:49
minimizing harm, that is, it is better to do it. So,00:05:51
rather than waking up on the weekends,00:05:53
there are also studies that have shown00:05:55
that people who don’t have the opportunity to get enough00:05:57
sleep on weekends have more00:06:00
illnesses than those who get enough sleep to at least00:06:02
somehow compensate. That is, this is also not00:06:05
very good, but at least it00:06:06
allows us to somehow protect our body.00:06:09
It’s good if you didn’t get a00:06:12
good night’s sleep, let’s say00:06:14
you slept for 4 hours what is the best way to compensate for this00:06:17
lack of sleep? Sleep during the day in fits and starts of00:06:19
10-15 minutes and get it, or still.00:06:22
Allocate time and two hours, it’s normal00:06:24
to try to get a full night’s sleep; you can do it00:06:28
anyway; there is such a strategy for00:06:30
polyphasic sleep, it’s called a strategy, the00:06:33
word of scientists. But in fact, it’s00:06:35
this means that during the day, to sleep several times,00:06:38
for some reason it is believed that Leonardo da00:06:41
Vinci, the genius of the Renaissance, slept in such a00:06:44
way that he slept for 15 minutes every 400:06:47
hours, that is, it turns out that during the day he00:06:49
slept for an hour and a half and the rest of the00:06:50
time he created Well, no one didn’t confirm that00:06:52
it really was But they call00:06:55
it the Da Vinci regime and this00:06:58
strange graph has an explanation, it00:07:01
lies in the physiology of sleep itself. And we00:07:04
know this too, it’s just that not everyone can00:07:07
explain it so clearly when we00:07:09
go to bed in the evening. in the first half of00:07:12
not even the night in the first half of sleep is always00:07:14
deeper we always sleep without our hind00:07:17
legs especially children. But if00:07:19
you try to wake them up an hour after00:07:22
falling asleep it is very difficult to do this00:07:23
because indeed the first part00:07:25
of sleep is always the deepest and the second part is00:07:27
less deep in the second part will go in00:07:29
the morning easier, a person wakes up and here’s how to00:07:32
do it in order to cut off the00:07:34
second unnecessary part of sleep, so to speak,00:07:36
leave only the first one, and this is what this00:07:38
polyphasic sleep technique is trying to00:07:40
do in this way. That is, we00:07:42
put it to bed many times a day, a lot means00:07:46
four, for example Yes every time our sleep00:07:49
begins with deep, good00:07:50
restorative sleep, and it turns out00:07:53
that in this way we00:07:54
reduce the amount of the second part of sleep, which is not00:07:58
very deep, and indeed00:07:59
studies have been conducted that00:08:00
have shown that in this way it is possible to00:08:02
reduce the total sleep time per day and00:08:05
not lose in the quality of recovery. But00:08:08
it exists rather, it’s more of a00:08:10
scientific interest because in real00:08:13
life it’s impossible to practice this technique of00:08:14
polyphasic sleep because00:08:16
it implies a very strict00:08:19
maintenance of this sleep schedule, that00:08:22
is, the bell rang, for example, at 2:00 in00:08:25
the afternoon a person must drop everything and00:08:27
immediately run to sleep for his half hour yes Then there is00:08:30
a call, he wakes up in half an hour,00:08:32
quickly does something in the past three or00:08:35
four hours with a new one urgently needs to00:08:37
go to bed, that is, yes. This way00:08:39
he will gain time. Well, most likely00:08:41
he will not be happy with this because00:08:43
he will be cut off from the environment Yes he00:08:46
will not be able to interact normally with00:08:48
other normal people the00:08:52
sleep phase lasts for half an hour or00:08:55
more somewhere up to an hour it lasts the first00:09:00
period of deep sleep lasts because in00:09:02
general the sleep cycle is the so-called when we00:09:05
go through all the stages of sleep like00:09:07
steps and deeper we go down00:09:09
then there is a period of REM sleep, this is such a00:09:12
special special dream and then all this00:09:14
is repeated in these steps, this00:09:16
cycle takes one and a half hours, of these one00:09:18
and a half hours it is especially deep. This is00:09:20
exactly the first cycle where for about an hour we00:09:23
get such a good00:09:24
restorative deep sleep. And00:09:26
how long do you sleep? I try to sleep at00:09:29
least seven hours you And when was00:09:33
their story with the pandemic with isolation yes00:09:35
I just started giving lectures about the impact of a00:09:37
lack of scenic immunity and found00:09:40
several studies that directly00:09:42
showed that if you sleep less than seven00:09:44
hours, then the risks are more precisely that00:09:46
resistance drops sharply00:09:48
infectious disease And by the way,00:09:50
the effectiveness of vaccination also decreases,00:09:52
and then for me this turned out to be such a00:09:55
very serious argument to reconsider00:09:56
my views on sleep time, I began to00:09:58
seek from myself, too, these00:10:00
at least 7 hours of sleep, that is, after all,00:10:03
this lack of sleep is it00:10:06
has an effect on direct immunity Yes, not so much00:10:09
in fact. It has been proven with such00:10:11
real scientific methods about the dangers of00:10:14
lack of sleep on the body.00:10:16
In fact, three things have been proven. It has been proven that the00:10:18
negative effect of lack of sleep on00:10:20
immunity on the cardiovascular system is00:10:23
the best proven and absolutely00:10:25
proven that lack of sleep lasts00:10:27
for a long time and increases the00:10:29
risk of developing arterial hypertension, the00:10:31
pressure rises higher and it has been proven00:10:35
that the risk of developing diabetes00:10:37
mellitus, also a fairly00:10:38
common disease, increases other00:10:40
risks Most likely, there is also a risk00:10:42
of developing dementia, for example depression Well,00:10:45
they are still not proven yet00:10:48
convincingly Well, you begin to think00:10:50
much worse Yes, when you sleep little, but00:10:53
this is such a temporary effect Yes,00:10:55
today you didn’t sleep well, you think well00:10:58
tomorrow, you slept well And if00:11:00
we talk about the risk of developing there in 1000:11:02
years, 20 years of dementia But it has not yet00:11:04
been proven that poor sleepers I00:11:06
also wanted to ask about Rubanov’s sleep.00:11:08
There is such an opinion: let’s say you00:11:11
’re driving for a long time somewhere in another city,00:11:12
for example, and they recommend that everyone there sleep for two00:11:16
hours and 10 minutes to rest, how is00:11:18
that a different story? Yes, it’s00:11:21
called Power effect, such a beautiful00:11:24
word in English Well, in Russian it is00:11:26
literally an energetic oversleep, that is,00:11:28
you have slept and recharged yourself with energy, and00:11:30
indeed this effect exists00:11:32
even for a person who slept a00:11:34
sufficient amount of time the00:11:36
previous night, anyway, in conditions of00:11:39
such monotonous activity,00:11:41
this drowsiness increases and in order to shake oneself up00:11:42
in order to slightly renew one’s00:11:45
attention and one’s mental abilities,00:11:47
he can really sleep for 10-2000:11:50
minutes and00:11:52
scientific experiments have shown that00:11:54
such a duration of daytime sleep00:11:56
really improves attention,00:11:58
concentration and reaction speed. It has also00:12:01
been shown that sleeping for more than 30 minutes during the00:12:03
daytime worsens these indicators. By00:12:06
the way, yes, because often after00:12:08
such a long daytime sleep00:12:09
you feel overwhelmed, there is even such00:12:12
a term as sleep intoxication syndrome when a00:12:15
person wakes up from a deep sleep and00:12:18
cannot come to his senses for some time, in00:12:19
fact it goes away quickly, but it00:12:21
still happens in children. We can observe this00:12:22
at night when we drop the child off to the00:12:25
toilet. Yes, here it is does not understand at all what is00:12:27
happening because he is in a state at this time00:12:29
Yes, and for an adult This00:12:33
can also be important if during the course of not00:12:35
he dives too deep, he will not immediately00:12:38
be able to get out of it and begin00:12:40
activities regarding the importance of the00:12:42
usefulness of daytime sleep, it is believed that00:12:43
for children00:12:45
and for adults, provided that00:12:48
they slept normally at night00:12:50
in terms of such short-term00:12:53
mental abilities, attention to00:12:56
labor productivity, it has been proven that00:12:59
this has a positive effect, that all the00:13:00
same, if we refresh00:13:02
our brain a little with such sleep, then this will improve these00:13:06
functions, but in the long term In the long term,00:13:09
this may interfere with those people who00:13:11
sleep poorly at night because, again, from the00:13:14
physiology of sleep it is known that00:13:16
the likelihood of falling asleep in the evening is00:13:18
determined, among other things, by the fact that00:13:21
Substances that00:13:23
cause drowsiness accumulate in the brain and the longer we don’t00:13:25
sleep, the more they accumulate So00:13:27
gradually gradually by the evening there are already00:13:28
a lot of them and we already want to sleep If a person feels00:13:31
bad at night and sleeps during the day What will00:13:34
happen is that the accumulation of these00:13:36
substances will stop abruptly, he will sleep00:13:38
a little, he will process these00:13:40
substances and by the evening He will come with00:13:42
less so-called sleep pressure And00:13:44
then he may not fall asleep and that’s why we don’t00:13:49
recommend sleeping00:13:51
during the day for people who are prone to sleep disorders. It’s00:13:52
more likely to be useful than harmful. How00:13:55
important is it to go to bed before midnight? Yes, this is00:13:58
just about the question of the first and second half of00:14:01
sleep. There is a common expression that the fraction00:14:04
before midnight is equal two hours of sleep after00:14:06
midnight here, in fact,00:14:09
astronomical time has nothing to do with00:14:10
these parts of the dream. Here is the00:14:12
first part of the dream. It is always deeper than the00:14:14
second part of the dream, that is, it would be more correct00:14:16
to say that an hour in the first half of00:14:19
sleep is more expensive than an hour there in the second00:14:23
half of sleep, that is, we can get00:14:25
this first half of sleep by going to bed there00:14:28
at one in the morning Until after midnight,00:14:30
it will still come.00:14:31
This is such a beautiful figurative expression and00:14:35
it reflects a really deep00:14:37
scientific scientific meaning, it has00:14:41
astronomical time. It is not00:14:43
tied, that is, this a common00:14:45
expression from 10:00 pm to 12:0000:14:47
beauty is not scientific it has not been proven00:14:51
Well, rather, it is also beautiful,00:14:54
really such an expression, it rather seems to00:14:56
give some kind of incentive some kind of00:14:59
explanation for the fact that in general you need to go to00:15:01
bed early according to the schedule Yes, there is no need00:15:04
there until two o'clock in the morning to have fun or00:15:07
work, but you need to go to bed when it00:15:10
starts to get dark. When processes are already happening in the body00:15:12
that switch00:15:14
our body, it is a night mode and you can00:15:18
quite accurately determine in00:15:20
fact this moment of switching is the00:15:22
moment the production of melatonin hormones begins.00:15:24
There is a substance00:15:26
that it is produced precisely uh in the00:15:28
dark time of the day, it’s not a sleep hormone, it’s a00:15:31
hormone of darkness because uh When our00:15:34
internal clock, they receive00:15:36
information like this, the light that goes through00:15:38
our eyes to the brain in the sufras of the00:15:41
ulcerative core That’s when the internal clock00:15:43
finds out what the level of Light outside00:15:46
decreases, they give a signal for the production of00:15:49
melatonin and that’s when it00:15:51
started to be produced, then all parts of00:15:54
the body learn that it’s time for them to sleep, all the00:15:56
cells of the body and that they need to00:15:58
rebuild into such a calmer00:15:59
mode Melatonin begins to be produced00:16:02
quite early, somewhere from 20 to 2200:16:06
o'clock at different times, regardless of00:16:08
electric lighting, depending on the fact that we00:16:10
are in a bright room, you00:16:12
can, with quite a lot of effort,00:16:16
knock down this melatonin production.00:16:19
But you still can't completely eliminate it,00:16:21
it will still happen, so00:16:23
you can put it off a little. a few00:16:24
minutes there for several tens of minutes in00:16:27
experimental conditions. But basically, all the00:16:28
same, in every person, at the00:16:30
same time, this production of00:16:32
melatonin occurs and the body recognizes that00:16:34
night is coming, so this production00:16:36
begins quite early; it begins00:16:38
again, I will repeat in the range from 20 until 22:0000:16:41
and therefore it would be better to go to bed00:16:44
for example 22 hours When your body has already00:16:47
learned that it is time for you to sleep and you are ready00:16:50
to relax and immerse yourself in the arms of00:16:53
morpheus What is better when you fly to00:16:57
another time zone for example00:16:59
Moscow-New York you flew arrived and there00:17:02
It’s night in Moscow and it’s early morning there00:17:05
When you need to go to bed wait for the next 2400:17:07
hours to be patient fight sleep or00:17:10
go to bed just flew in went to bed during the day in the morning Yes, this is still a00:17:17
mystery for me I’ve been looking for the answer to this question for years I00:17:19
don’t know 10 Because I I regularly read00:17:22
lectures on biological rhythms,00:17:24
including on sleep disorders associated with00:17:26
disturbances in biological rhythms.00:17:27
There are various calculators00:17:28
that ask you to enter your departure time and00:17:31
arrival time. Then they00:17:33
tell you when you need to take a00:17:34
melatonin tablet, when you need to00:17:36
turn on a bright light, it works. This is very00:17:39
bad in fact. In fact,00:17:40
what do people who fly frequently need to know?00:17:43
Firstly, that 30% of people do not00:17:46
experience this condition, which is00:17:48
called clock shift syndrome; for some reason,00:17:51
one third of the population immediately00:17:54
switches their internal clock;00:17:56
they are so lucky. I don’t feel sorry for00:17:58
such people. Yes, and what to do for00:18:00
those who remain, it is00:18:01
still recommended to take a very short00:18:04
nap after the flight so that00:18:08
this PowerNet refreshing effect00:18:10
works. How much is it? Well, I think00:18:13
up to half an hour so as not to go into a completely00:18:15
deep sleep, do not dive in. Yes, and hold on00:18:18
until the last day of that day, if it is00:18:21
such a day arrival or is it a working day so00:18:23
that you can already go to bed at the00:18:26
same time as the00:18:28
people around you in the new time zone.00:18:31
So we will quickly switch to the mode of life in the00:18:35
new hourly search,00:18:36
it is shown that this00:18:39
switch does not happen instantly anyway. There is a00:18:41
certain rule, I don’t know where it came from, but00:18:43
it’s good I remember that for one00:18:45
crossed time zone you need one00:18:47
day of adaptation of the body, so if00:18:50
the glue is seven zones for a week, please wait00:18:53
and back then Well, I never00:18:56
managed to wait for this00:18:58
switch because I had to00:18:59
fly back and had to take00:19:01
really sleeping pills, but These00:19:03
calculators, unfortunately, are not impractical, do00:19:06
not work for sleeping pills, by the way,00:19:08
there are such tablets. Melatonin,00:19:10
how safe is it if you00:19:12
take it on a daily basis? And in00:19:14
general, how much can you take? For how00:19:16
long? Melatonin is a synthetic analogue of00:19:19
the substance that is produced00:19:21
in our body every evening. That is it’s00:19:22
still like a natural product, on the00:19:24
one hand, on the other hand, it’s a00:19:26
biologically active product that00:19:28
causes various effects in the body,00:19:30
again returning to the form of00:19:32
melatonin, they tried to treat00:19:34
patients with coronavirus infection, so to speak,00:19:36
because it also has its own00:19:37
immune stimulating effect, which is quite00:19:40
weak but there is But this could not be00:19:44
demonstrated That is, it’s00:19:47
so easy as a food supplement00:19:51
after all Melatonin should not be used,00:19:52
but you need to consult a doctor because00:19:55
it has a really sleeping00:19:57
effect, it differs from the placebo effect,00:19:59
it has also been proven that it is not just a00:20:01
dummy when you believe that it00:20:03
will help you, it helps you no00:20:05
melatonin preparations can speed up falling asleep Well,00:20:07
quite weakly But there are00:20:10
contraindications for taking these00:20:11
drugs, so I strongly do not00:20:13
recommend00:20:15
consuming melanin on your own Yes, although it is believed00:20:18
that this is the norm there, melatonin preparations are00:20:21
also positioned as biological00:20:24
food additives as dietary supplements and as00:20:27
medicines, after all, I, as a00:20:29
doctor, believe that they should be00:20:30
positioned as00:20:31
medicines. Although in some groups of00:20:34
the population, especially in older people, the00:20:36
effect of the drug melatonin is very00:20:38
noticeable and good; doctors often00:20:40
prescribe it specifically to people in older00:20:42
age groups. a drug for00:20:45
the treatment of sleep disorders because it is00:20:47
quite safe on the one hand, on00:20:49
the other hand it00:20:50
suffers from such a mild hypnotic00:20:52
effect Most likely will not harm What does the00:20:55
speed of falling asleep depend on? I00:20:57
know people who just put their head on the00:21:00
pillow and within a second they are asleep,00:21:03
and there are people who can’t sleep00:21:05
for a long time half the night they suffer tossing and turning00:21:08
What does it depend on What does it depend on the00:21:10
correct operation of this00:21:12
sleep regulation system on the work of the sleep centers in00:21:14
the brain there is a direct sleep center that00:21:16
turns on at a certain time and00:21:18
makes us sleep And he programmed this process00:21:21
Every day with what happens with us00:21:24
The main thing is not to disturb it, that is,00:21:27
sleep disturbance occurs when we somehow do00:21:30
not allow this center to work00:21:32
in the evening, so to speak, more actively than or00:21:35
really use bright light, and00:21:40
what knocks this center off the gear but from the00:21:43
correct setting That is, in principle, an00:21:45
ordinary person00:21:50
if a person is unusual We still00:21:52
live under the pressure of constant00:21:54
civilization under information load00:21:56
we need to do something constantly00:21:59
think about something for the future we need Yes, and00:22:02
this provides a source of tension that00:22:04
naturally interferes with the work of this00:22:06
sleep center there are Happy people who it does00:22:09
n’t interfere, they actually go to bed and00:22:11
sleep, but where does Insomnia come from? After00:22:13
all, what recommendations do you have00:22:15
for those people who can’t sleep? I have00:22:19
her specialists around, and00:22:22
I get the impression that Insomnia is00:22:24
still such a predisposition,00:22:26
that is, not everyone gets insomnia, but00:22:30
people have a tendency towards this and it00:22:33
has been shown in scientific studies00:22:35
that certain areas of the brain in people with00:22:38
insomnia, even during the daytime when00:22:39
they do not think that they will sleep or00:22:42
will not sleep, certain areas of the brain00:22:44
work too actively and most likely00:22:45
they are already with it are born If we compare00:22:48
these areas of the brain in other people who are00:22:50
so normal Yes, apparently there is a sort00:22:54
of genetic00:22:55
predisposition to the development of00:22:57
insomnia, but it may be realized,00:22:59
it may not be realized if a person00:23:01
lives in excellent conditions, everything is fine with him,00:23:03
no stress, then he never00:23:05
finds out that he is prone to insomnia, there are00:23:06
no such things in life, but more00:23:10
often a person faces some kind of00:23:11
stress, loses sleep for a while and00:23:14
then sleep is restored because00:23:16
there are very powerful protective00:23:18
mechanisms of psychological defense Yes, we00:23:20
get used to stress, we cope and00:23:22
we slowly go out and return back00:23:25
to the comfort zone, but the participation of people,00:23:27
well, after all, this sleep disorder00:23:29
is recorded, it’s like the second type of00:23:32
predisposition. The first is00:23:33
biological, when a person has00:23:35
this increased activity of brain00:23:37
centers, and the second type is such a00:23:39
psychological fixation that is,00:23:41
people who are too worried about their00:23:43
sleep and we can remember ourselves when we are00:23:46
trying to fall asleep after00:23:48
waking up at night. Well, why don’t we fall asleep00:23:50
Yes, but then when we forget that00:23:53
we need to force ourselves to fall asleep, we00:23:55
fall asleep and there are people for whom it is00:23:57
intense at 10 since this is00:23:59
anxiety and really, even00:24:01
during the day, they don’t allow themselves to forget about how00:24:02
poorly they slept because of this, everything falls out of their hands00:24:04
and what will happen again the next00:24:07
night and they drive themselves right into this00:24:09
expectation of insomnia And then they00:24:12
really have Insomnia,00:24:13
although initially it started just as a00:24:15
normal reaction to stress,00:24:17
you probably have00:24:19
life hacks for people who, well, can’t00:24:21
sleep, they can’t sleep, but they should sleep, they00:24:24
want to sleep, the most important thing is still, well,00:24:27
the most important thing is this education to know Yes, this is00:24:30
how sleep works, but it’s not so easy00:24:32
to do. Well, probably the00:24:35
simplest information that we00:24:39
need to know about sleep is00:24:41
that it is organized cyclically, that00:24:43
these are the periods of surface and deep00:24:46
sleep, they alternate in a period of one and a half00:24:49
hours that means From a practical point of00:24:51
view, if you woke up suddenly,00:24:53
it is likely that your brain your brain00:24:56
has switched to a higher level of00:24:57
activity but it will definitely reduce this00:25:02
activity after half an hour or so and there will still be a00:25:05
dip and you will have00:25:07
the opportunity to naturally fall back to00:25:08
sleep so you just Lie down, don’t00:25:10
twitch and Wait for this00:25:12
natural process to happen, count00:25:14
the sheep, I don’t know, don’t count, think about00:25:17
something pleasant, don’t think pleasant, don’t00:25:19
think anyway, in half an hour, that is,00:25:21
any active struggle will most likely00:25:22
interfere because then we force the00:25:26
brain centers to work more actively00:25:28
it prevents, on the contrary, falling asleep,00:25:30
so the best position is to00:25:33
accept it as it is and lie down and wait to00:25:36
fall asleep because this is how the00:25:37
sleep mechanism works. I really like to eat00:25:40
this technique called mindfun,00:25:42
Spanish. But in Russian it’s called00:25:43
awareness. It’s not clear what. This is00:25:45
awareness, well, that’s what it means. accept00:25:48
everything as it is, yes,00:25:50
just like animals Yes, there is00:25:53
a tree there, the house is the owner Well, everything is fine, yes And00:25:57
no thoughts there But this must be learned and00:26:00
there is a psychological method of teaching00:26:02
this method of awareness and it has been00:26:04
shown that this also allows one to improve00:26:06
salt in people, that is, when a person00:26:08
wakes up and begins to replay in his head00:26:09
everything that happened to him And what will happen, yes And00:26:13
if he learns to accept it as it is Yes,00:26:16
he no longer gets excited and waits for00:26:18
this natural fall asleep Well, yes, well,00:26:21
that is, there are no special00:26:22
recommendations here, do not get a drink of warm00:26:24
water, turn it off there, close the curtains,00:26:26
think about something there, think about something special,00:26:29
count someone Well, in fact, there are, of00:26:31
course, more complex options, we have now00:26:34
highlighted the most important thing, the most important thing is00:26:36
to lie down and wait Because the right will come,00:26:38
there are more complex methods to00:26:40
actually get up there and walk00:26:42
wait until, again in00:26:44
half an hour, this moment comes when I00:26:47
work with patients with disorders, I00:26:50
assess the person’s personality, estimate00:26:52
his psychotypes, I think the00:26:54
active method is more suitable for this, because it is clear00:26:56
that he is such a person who is accustomed to taking00:26:58
fate into his own hands, and he00:27:00
will not just lie there And so I then draw up such a plan of00:27:02
action for him, I say, You should00:27:04
get up there, have some tea there,00:27:06
Walk back and forth twice and only then lie down,00:27:09
and the other one, on the contrary, they don’t want to accept00:27:11
responsibility, I say, but you lie down and00:27:14
everything and everything will happen in the best00:27:16
way yes, that is, well, this is just the00:27:18
doctor’s job, too. And if, let’s say, after half an hour,00:27:21
you haven’t fallen asleep, then this is already a sleep disorder.00:27:23
Yes, if after half an hour you haven’t fallen asleep, then we00:27:26
add another hour and a half to this. This00:27:28
means that after 2 hours you are still waiting.00:27:31
Well, it happens that people00:27:33
wake up00:27:35
and everything is done before 7:00 in the morning and everyone already gets up,00:27:38
for example, there the child has to go to school or go to00:27:40
work, and of course this is what happens in00:27:44
this life, most often this arises due to00:27:47
some kind of stress from some events before the00:27:50
nervous system is too excited and00:27:52
indeed such natural00:27:54
urges to fall asleep still cannot00:27:56
overcome this excitement. Well, it’s00:27:59
best not to do anything, again, don’t00:28:01
panic, know that00:28:03
you’ll get enough sleep the next night, so if you’re tired of00:28:05
lying down, but get up, read a book,00:28:07
watch TV, that’s00:28:09
okay If you sleep for 4 hours that night00:28:11
and not seven, nothing will happen the00:28:14
next night, sleep more deeply, that’s00:28:16
all snoring, how much does00:28:17
it interfere with sleep and the reasons00:28:22
and how to get rid of it,00:28:24
many men snore somewhere up to twenty00:28:28
percent of men in the population snores up to00:28:31
10% women That is, this is a private situation,00:28:34
but in most cases, snoring is just00:28:37
such a strange phenomenon and it doesn’t00:28:41
mean something bad,00:28:44
people just snore under what conditions if they are very00:28:48
tired if00:28:50
they have a stuffy nose, for example, if they have a cold and if00:28:53
there are00:28:54
any medical problems level of the00:28:57
respiratory tract Well, for example, excess00:29:00
body weight when fat is deposited in the00:29:02
throat or chronic, indeed, there is00:29:04
difficulty in nasal breathing, yes, that is, in00:29:07
principle, a00:29:08
healthy person should not snore. That00:29:10
is, if you snore, then this is no longer entirely00:29:11
normal, but it is not dangerous for the00:29:13
human body if it is just snoring but against the background of00:29:17
snoring, so-called apnea can develop;00:29:19
these are stops in breathing during sleep, but00:29:22
if, for example, we examine every snoring00:29:24
person, I think that we00:29:26
will find apnea somewhere in every00:29:28
fourth of them. Yes, and apnea is00:29:31
already serious; these are the pauses in breathing00:29:33
that occur due to the fact that00:29:36
during inhalation, the air is inhaled too quickly00:29:38
on the way because the00:29:40
airways are narrow and suction00:29:42
pressure arises And from time to time, behind the00:29:44
root of the tongue, they collapse,00:29:46
this is a cessation of breathing00:29:50
According to those Well, you can’t die from it,00:29:52
these are just extremely rare cases She00:29:54
It is dangerous because hundreds of such stops in breathing00:29:56
happen per night, in fact,00:29:59
because this mechanism of collapse00:30:01
and opening of the airways00:30:03
works while a person is sleeping all the time. So00:30:05
when these breath holds occur many times,00:30:08
many times there is a00:30:10
lack of oxygen in the00:30:13
circulatory system Yes and Return00:30:16
lack of return to normal, each such00:30:19
episode - This is a minister for the body,00:30:20
it is stress, first of all, for the00:30:22
cardiovascular system, and00:30:23
this incomplete00:30:27
restoration of the cardiovascular00:30:28
system accumulates and the risks of developing00:30:30
various diseases, especially00:30:31
hypertension, increases. This is very good. It is00:30:33
proven, that is, well this is a problem, so00:30:35
when we hear a story about snoring, well,00:30:39
first of all,00:30:40
they figure it out, I think, yes, this person is not00:30:42
very full, he seems to have a clear voice, most00:30:46
likely he doesn’t have a congestion Well,00:30:48
he snores and snores, but most likely he00:30:51
doesn’t have these muscles, but we’ll do it00:30:54
just in case, we do sleep studies. And in00:30:56
about a quarter of cases, we identify00:30:58
this apnea, and then more00:31:00
active work is required; it needs to be shown to a surgeon;00:31:09
we say Well,00:31:11
you just have snoring and you don’t have to do anything about it. Or you can00:31:14
do a small00:31:15
operation. There is also an operation where the00:31:17
tongue is cut with a laser and00:31:19
this00:31:20
cosmetic problem in this case goes away00:31:22
regarding separate sleeping. That’s what’s better,00:31:26
for example, sleeping together or sleeping00:31:29
separately.00:31:30
This It’s not a question of sleep as such, it’s a00:31:34
question of psychological Comfort That is,00:31:37
if a person is used to forever00:31:40
Having someone next to him since childhood00:31:42
Yes, there’s someone close to him, but this makes him feel calmer and00:31:45
he’ll sleep better and in general00:31:47
his life will be more pleasant. such00:31:50
vocalists are inveterate who do not want00:31:52
anyone to control anyone to see,00:31:54
but they will be more comfortable sleeping alone, yes, that00:31:56
is, this is a purely psychological property,00:31:58
it is not some kind of integral there and an00:32:02
integral part of sleep, that is, the00:32:04
quality of sleep is not affected by what is there00:32:07
someone is tossing and turning nearby, snoring, I don’t know, getting up00:32:09
at night, I haven’t seen any serious00:32:11
research on this topic. Well, if a spouse00:32:13
snores, for example, more often. Men snore, then it’s00:32:15
been proven that yes, a woman’s sleep is getting worse,00:32:18
yes. But if suddenly she behaves like a00:32:20
normal person and doesn’t snore, then I think that’s00:32:23
not the case It has an effect, to be honest. I wonder if there are00:32:25
some ideal conditions for sleeping. I don’t00:32:28
know, put a bed somewhere according to Feng Shui,00:32:30
like, well, curtains, curtain the windows,00:32:33
and fresh air. Yes, there is00:32:36
the concept of sleep hygiene, which00:32:38
includes Well, the organization of the environment,00:32:41
reduce the noise level, reduce the level00:32:44
illumination, I’m a big supporter of just00:32:46
dense ones. Indeed, it helps a lot,00:32:49
or especially for excitable people who wake00:32:52
up earlier in the morning when it’s light and00:32:54
start to twitch, for example, well then00:32:56
if Sorry to interrupt, if you completely00:32:58
close the curtains, how can you sleep for 12 hours00:33:01
in a row, you just don’t understand what’s00:33:04
built inside the body, there are hours on00:33:09
eight yes, that is, if you sleep for 1200:33:11
hours. This means that before that you did00:33:12
n’t get enough sleep for a very long time and the body took its toll.00:33:15
This is also good, recovery happened,00:33:17
that is, these are the00:33:20
basic rules of hygiene, but they are known to everyone00:33:22
that you don’t need to stimulate yourself too much00:33:23
before going to bed, interfere with00:33:25
falling asleep, but uh, when they ask me a question00:33:28
What is the most important of all this, the most00:33:31
important thing is still psychological00:33:32
Comfort, that’s psychological Comfort00:33:35
is an order of magnitude more important than curtains than00:33:38
whatever a semi-rigid or hard mattress00:33:40
than a pillow some feature00:33:43
question what the Vedic pillow is better, I00:33:47
answer him What is better, the best00:33:48
pillow is a pillow of00:33:49
40 thousand dollars, there is such a pillow, the00:33:51
most expensive in the world, if you bought it, I’m00:33:55
so good Psychologically,00:33:57
this is a question of purely psychological00:34:00
Comfort and the mattresses are also hard,00:34:02
semi-hard there with What is called00:34:05
independent block and so on, when00:34:07
a person studied all this, when he00:34:10
analyzed all these mattresses in general00:34:13
in terms of price-quality ratio, when he00:34:15
chose this mattress, it was brought to him, but he00:34:17
already feels so good that the point is not in the mattress00:34:20
at all. But the point is that he gets00:34:22
this pure psychological00:34:23
satisfaction just from this and he00:34:25
really sleeps better on it, but not00:34:26
because it’s a mattress with independent00:34:28
springs or some kind of foam, just00:34:30
because he has such a joy,00:34:32
don’t bother with it at all,00:34:35
but it’s better why you should bother00:34:38
because it gives a feeling of00:34:39
psychological Comfort of00:34:41
satisfaction, you still need to00:34:43
do something,00:34:44
some kind of work then produce it in order to00:34:47
get it later. This is a00:34:48
deep feeling Well, yes, by the way, how much before00:34:52
bed is it better to eat00:34:54
such a time? There are no general00:34:57
recommendations: don’t go to bed hungry Yes, well, in00:34:59
principle, this is understandable that the dove interferes with00:35:02
falling asleep, but there is, and as if someone will like00:35:06
this news, someone will not like that00:35:07
sweet, tasty helps to fall asleep, this is00:35:11
proven, therefore, if you can’t sleep, then00:35:13
get up, eat something, eat a little,00:35:15
and go back to sleep, and Yes, there is00:35:18
evidence that this is it00:35:19
high-carbohydrate foods It makes00:35:21
you fall asleep faster, it really is.00:35:27
What happens to the brain during sleep, but this is00:35:30
what I mean here. Is it possible to00:35:32
program yourself to do00:35:33
certain actions? For example,00:35:35
when I need to get up early? For example,00:35:38
at 5:40 and I set an alarm clock at 5:40 I00:35:41
tell myself about this and I wake up A00:35:43
minute before the alarm clock it’s always like how is this00:35:47
possible there’s nothing special about it No it00:35:50
was shown in daytime experiments00:35:52
that a person has00:35:55
certain cells in the brain that count00:35:57
time and can be00:36:00
trained with enough00:36:01
motivation spend after spending some00:36:03
amount of time learn to measure00:36:06
time more or less correctly,00:36:08
many such experiments have been done that Yes,00:36:10
indeed, a person has the ability to00:36:11
learn to measure time. Therefore, if a00:36:14
person has some very important00:36:16
task to do, Yes, when he is very motivated00:36:18
not to miss it, to be at a00:36:19
certain time Yes, he really00:36:21
can force himself at the right time.00:36:23
Then you can program yourself to00:36:26
solve some important business or00:36:28
some kind of question. Yes, it00:36:30
does. No, that’s00:36:32
another story. It’s also possible, yes, but that’s a different00:36:34
story. Here we are talking about so that00:36:36
certain actions occur at a00:36:38
certain point in time, to establish00:36:39
this association, you can have00:36:41
a cell for this and a solution to a certain task Yes,00:36:43
you can program yourself before going to bed00:36:45
to solve a certain task for this, for00:36:48
this, in fact, it is enough to00:36:49
sit on this task before going to bed Because this is how00:36:51
this one works a system for00:36:54
processing information in a dream, something that00:36:57
we received just before going to sleep. It00:36:59
continues to be processed and We00:37:01
can see this in our dreams.00:37:03
Agree that more often we see dreams00:37:05
about some events that00:37:07
preceded falling asleep, simply00:37:09
because this information has not yet00:37:12
been digested completely and when it00:37:13
is processed then we see00:37:15
these dream plots; another thing is that00:37:19
completely unusual elements from00:37:21
our childhood can be woven into these dream plots from somewhere else. This is a00:37:23
different story, but most often we see00:37:26
Dreams about what recently Are you interested00:37:29
in the movie that we watched before going to00:37:31
bed about dreams? I personally00:37:34
see dreams every night and they are very vivid and00:37:37
sometimes I don’t even understand whether it was in reality00:37:39
or I dreamed about it. Is it true that this00:37:42
depends on what and whether all people dream,00:37:44
just someone... then he doesn’t remember. Maybe I’m00:37:47
sure that all people see dreams with00:37:50
fairly00:37:52
high accuracy. It can be determined if there00:37:55
is a person when he00:37:57
begins the phase with rapid00:37:59
eye movements. There is a phase of slow-wave00:38:01
sleep, which takes up most of the sleep. And00:38:03
there is a phase of rapid eye00:38:05
movement sleep. class takes less00:38:08
in animals in animals more often it’s just that00:38:11
these phases are repeated and you can see When00:38:13
the eyes run around, if you00:38:14
wake up the dog, she will tell you in detail What00:38:17
she saw but unfortunately she won’t tell But a00:38:19
person will tell Yes and that’s why00:38:21
even a person who doesn’t say that he00:38:24
never saw dreams if we start00:38:26
waking him up during this phase, but most likely we00:38:28
will get a story from him. Because it wo00:38:30
n’t have time to disappear from his memory, but00:38:32
dreams in general. What is it? This is the work of00:38:34
our subconscious.00:38:36
Well, this is a by-product, one might say, of00:38:39
processing the information that we00:38:41
received before going to bed, so it happens, of00:38:45
course, that our dream00:38:46
turns out to be in no way connected with the events00:38:49
that preceded falling asleep and this is00:38:51
explained by the fact that in addition to this00:38:54
temporary connection, so to speak, of the00:38:56
medicine preceding wakefulness, there is00:38:59
also a connection in significance, if there is00:39:01
some problem that we are all the time is00:39:03
deeper Yes, it takes, then we will see a dream on00:39:06
the topic of this problem and not on the topic of the00:39:08
film we watched because for us00:39:10
this problem is more important, yes, maybe we will not00:39:12
directly00:39:13
see, so to speak, what00:39:17
really worries us Yes, and there is a00:39:18
whole science Yes So it turns out that this is all00:39:22
psychoanalysis, this is psychotherapy, so to speak.00:39:24
Where, including through00:39:28
processing by talking about dreams,00:39:31
specialists try to get to the bottom of the00:39:33
true reasons for the development of00:39:36
surgical problems in a particular00:39:37
person because it is believed that in00:39:40
dreams they are actually00:39:41
partially removed, at least this block00:39:45
that is censored and that is not allows us to00:39:49
admit to ourselves that00:39:52
we actually care, that is, we say we00:39:54
care, it’s actually not us, this00:39:56
block is so deep that we even00:39:58
forbid ourselves to think about it in a dream,00:40:00
it’s in a dream Yes, these prohibitions are lifted,00:40:03
they are not completely with him they are00:40:05
removed to such an extent that these00:40:07
problems begin to declare themselves in the language00:40:09
of symbols, that is, also not directly. And the00:40:11
languages of symbols and the task of a00:40:14
psychotherapist or psychoanalyst is00:40:16
the concept. For this person, this is the language00:40:19
of symbols. Yes, this is what it means,00:40:22
this imagery, this plot00:40:24
of a dream. because most likely00:40:26
the symbols are individual for each00:40:28
person, they are based on him on his00:40:30
life,00:40:31
his worldview on his development. So you00:40:35
need to relearn this language00:40:37
every time things are dreams. As you explain, I had prophetic00:40:40
dreams twice in my life. This is00:40:44
impossible. There is no way to explain this.00:40:46
from the point of view of the science of the brain, this00:40:49
is a rather trivial00:40:52
function. Oddly enough,00:40:53
our brain, that is, the brain performs different tasks all the time, so to00:40:57
speak,00:40:59
including It performs the task of foreseeing00:41:00
the future In order to react in time00:41:02
to changes in the external00:41:04
environment, that is,00:41:05
it is calculated all the time, as it were so to speak,00:41:08
the future is being calculated and now we know00:41:10
that we are now in the room and in the00:41:12
next five seconds nothing00:41:14
should happen if the door opens00:41:16
that this is already happening, so to00:41:19
speak, the situation will not00:41:20
coincide with the model of the future And we urgently00:41:23
need to react Yes, and sooner in the same way,00:41:25
the brain continues to simulate00:41:28
the future in a dream, but in a dream it00:41:31
gets less opportunity for this00:41:33
because00:41:36
we sleep with our eyes closed, sounds00:41:39
are also blocked, so to speak, during sleep and00:41:41
therefore we are limited to00:41:44
analyze00:41:46
incoming information only by the00:41:48
content of00:41:49
the information contained in00:41:51
memory and indeed, during these00:41:54
periods of REM sleep,00:41:55
our Memories are apparently activated; they00:41:58
pop up, so to speak, they00:42:01
are shown to us, and at the same time the brain, at the same time,00:42:04
tries to build a picture of the future from these memories;00:42:06
it’s designed that way all00:42:09
the time; it builds this picture; it doesn’t want to00:42:10
do this; it still does builds it equally and00:42:12
in most cases, of course, no00:42:14
such serious forecast is obtained; there is00:42:18
not enough information, but sometimes it may00:42:21
coincide. Or maybe it turns out00:42:22
because maybe at the right time,00:42:24
these memory cells opened, so to speak,00:42:27
and we were given exactly the00:42:29
information that made it possible00:42:31
so we can say that tomorrow at 22:00 the train00:42:33
will be there on some branch, it must be and I00:42:37
saw it in a dream, he came here00:42:38
Came on the third track And today on the00:42:40
fifth Wow, but is this connected with00:42:43
intuition, let’s say someone has a more developed00:42:45
intuition they can see prophetic dreams more often00:42:48
intuition is just one of the00:42:52
designations probably for this function of the00:42:54
brain the predictive function of the brain00:42:55
which works constantly apparently a Is it00:42:58
worth interpreting dreams Well, the interpretation00:43:01
is done by psychologists and00:43:03
psychotherapists and if they can find00:43:08
this language symbol to learn the language symbol of00:43:10
a person then they will be able to Well, again with some00:43:12
amount of error, so to speak,00:43:14
explain why the person had a dream This is an00:43:17
obsessive dream that seems to have nothing to do00:43:18
with his activities and in general with00:43:21
his previous life experiences,00:43:24
here it’s like classical medicine,00:43:26
classical physiology she00:43:28
can’t explain these psychological00:43:30
theories, psychoanalytic ones, because00:43:32
classical physiology says that00:43:34
if there is something, but it must be00:43:36
registered, we must00:43:38
see a signal on the computer screen, either there is00:43:40
a signal or there is no signal, this is information00:43:42
that we believe. Why do00:43:44
psychoanalysts come up with it? some kind of00:43:46
construction that when you were a child your dad00:43:48
looked at you wrong so00:43:49
you felt deprived for the rest of your00:43:52
life that’s why you had a dream yesterday00:43:55
about something and so on This is such a00:43:57
construct that is00:44:00
incompatible with the materialistic00:44:02
understanding but it works Oddly enough00:44:04
because indeed, in general, this whole00:44:06
area of psychoanalysis, psychotherapy in general,00:44:09
it really helps people, it00:44:11
solves their psychological problems, but00:44:13
it’s not clear how00:44:14
many people ask Why do they have00:44:17
nightmares, but I heard you explain that00:44:20
adults00:44:22
rarely have nightmares because this is a manifestation Yes, there00:44:23
should be a certain reaction after00:44:25
waking up00:44:27
Well, this is a question of terminology, after all, I00:44:31
mean by nightmares very00:44:33
unpleasant painful Memories00:44:35
that cause a sharp emotional00:44:37
reaction and which are then remembered00:44:40
not only at night but also during the day, so I00:44:43
call them nightmares Yes And these kind of00:44:45
nightmares are still for adults children don’t00:44:47
dream about it, sometimes if a child00:44:49
especially watches some kind of00:44:50
exciting film, yes, he may dream about00:44:52
the plot of this film, where he runs away from a00:44:55
robot, there he is running somewhere, yes, but it’s00:44:57
a nightmare Yes, because his nervous system is00:44:59
not yet mature and it cannot An adult can automatically cope00:45:00
with such an emotional load,00:45:06
and what adults call00:45:08
nightmares is rather just an unpleasant00:45:11
dream, a dream with an unpleasant00:45:12
content, that is, the brain makes a forecast00:45:15
Yes, based on the information that is00:45:17
hardwired in the memory. So this forecast can00:45:20
beunpleasant and00:45:23
unpleasant things, so the brain again00:45:25
predicted that this does not mean it00:45:27
will happen Yes, but he will still remember that00:45:29
this dream was bad And if an00:45:31
adult dreams that he is being00:45:33
killed Forgive the00:45:35
stupid question, but nevertheless, Well, everything00:45:40
must be watched in context Yes, what movie did00:45:41
he watch before? What kind of conversations did he00:45:44
have? It’s not a Nightmare Yes, well, this is an00:45:46
unpleasant dream, after all, the main00:45:48
criterion for a nightmare is a very strong00:45:50
emotional accompaniment during00:45:52
awakening from it and this is a Memory00:45:54
during the next period of wakefulness00:45:56
that this interferes with his life, and then the nightmare is00:45:59
sleepwalking.00:46:01
Where does this come from? What this is Well, this00:46:04
sleepwalking is now generally00:46:06
considered not as a disease, but even00:46:08
as a variant of the norm because it turned out00:46:10
that this occurs in animals Well, almost00:46:13
at every step, if previously00:46:15
it was believed that this was such a special property,00:46:17
only some animals, dolphins00:46:19
had this for the first time It was discovered that the dolphin,00:46:22
in order not to forget when to emerge, he00:46:24
sleeps00:46:26
alternately with one or the other,00:46:28
and accordingly he always controls00:46:30
the situation, he can always surface to00:46:32
scoop up a little air, and then it turned00:46:35
out that00:46:38
seals behave the same way, and there are some sea cows00:46:41
and birds and It turns out that the ducks00:46:43
also behave, that is, when the duck00:46:46
sleeps, it sits00:46:48
there and dozes. Yes, the ducks00:46:51
who are inside the flock, they sleep with two00:46:53
hemispheres of the ducks that are on the00:46:56
edge, they must look out,00:46:59
they have that eye that looks out,00:47:00
connected to the opposite in our00:47:02
hemisphere, he and the payment the hemisphere does not00:47:04
sleep, but the eye that looks inside the pack is00:47:09
so connected to the hemisphere that00:47:11
sleeps closed, this phenomenon is very00:47:14
common in nature and, in00:47:15
fact, it is not surprising that we also00:47:17
inherited this ability to partially sleep00:47:19
partially awake and it manifests itself most00:47:21
often, of course, only in00:47:23
childhood when the nervous system works00:47:25
unstable and indeed at some00:47:27
point in time the brain may find itself00:47:28
in two states at the same time. One00:47:31
part of the brain sleeps more often; the frontal lobe00:47:33
sleeps; and the other part of the brain, the motor zone,00:47:36
begins to act and produces some kind of00:47:39
habitual motor activity00:47:40
that is often repeated. the child00:47:43
sits there, for example in the children's room,00:47:45
starts fiddling with something there, as if00:47:46
he was playing because he00:47:49
had been playing in the same place all the time before. Yes,00:47:50
because yes, but in fact he is sleeping, he does not00:47:53
understand this. It’s interesting that in the morning this is00:47:54
also about it won’t remember because that00:47:56
part of the brain that should remember00:47:58
this whole story She was sleeping at that time and00:48:00
overslept00:48:01
how many children are susceptible percentage what percentage00:48:04
this is not a small percentage This is about 400:48:06
percent this is so to speak according to our00:48:09
medical data this is a much00:48:11
different matter what then this the percentage00:48:13
is reduced to zero almost in adults This00:48:15
happens very rarely, usually up to about00:48:17
14 years of age, the walks continue then, as if00:48:21
cut off, they all end and00:48:22
adults rarely rarely go episodes00:48:24
occur and what are the main myths about dreams00:48:27
do you know?00:48:28
Is it true that00:48:30
sleeping until midnight is beneficial? true but only00:48:33
the first If we talk about the first half of00:48:35
sleep They are until midnight Is it true that00:48:38
sleeping a lot is harmful most likely not00:48:41
true yes is it true that a short daytime00:48:44
nap helps you recover is it true it has00:48:46
been proven Is it true that you can stock up00:48:48
but is it true that you can but is it true that donuts00:48:52
that to do what they don’t realize what they are00:48:53
doing they are partially aware of it all the same But00:48:56
basically no yes That is, in principle, here you00:48:58
and I are right here is the00:49:01
classic classic list of00:49:03
questions. I think they discussed it. And even00:49:06
when, how is it better, broken sleep or 700:49:09
hours at night or something like this here is a torn sleep00:49:12
during the day. If you choose seeds from the00:49:14
point of view of physiology, it is better to still00:49:16
sleep completely,00:49:17
sleep for some long period00:49:19
of time, so recovery00:49:21
occurs better, if it is not possible, then it is better00:49:23
to sleep another day. If you did not00:49:26
get enough sleep at night, this is better than suffering there until00:49:28
evenings to return everything at once,00:49:31
it’s impossible to return it like that, but this raises00:49:34
another question, I remembered that is not00:49:36
discussed. Is it possible to get enough sleep after a00:49:39
sleepless night? That’s how00:49:42
this sleep regulation system works, that it’s00:49:46
impossible to get enough sleep after a sleepless night, and I’ve experienced this myself,00:49:48
and many who are the people who work the night00:49:51
shift, when you come back after00:49:52
night duty, you think now I’ll go to bed and get some sleep,00:49:54
I’ll sleep there for 5 hours or 800:49:58
hours and you always wake up after00:50:01
really less time. After three00:50:03
hours, after 4 hours, why does this happen00:50:05
because that’s how sleep works, what besides00:50:09
this? accumulation of fatigue, just like00:50:12
in the evening there is also a cyclicity in the morning00:50:15
hours, we are active, we accelerate during the day,00:50:18
more and more of us, the brain begins00:50:19
to work more efficiently. And in the evening00:50:21
this activity decreases, and so if we00:50:23
come home from work from the night On the one00:50:25
hand, yes, we didn’t sleep all night We00:50:28
this fatigue has accumulated. We seem to00:50:30
have to want to sleep more, but on the other00:50:32
hand, when we try to go to bed in00:50:34
the morning, we have a different Brain system00:50:37
which is the internal clock, which is00:50:38
responsible for morning activity, but00:50:40
on the contrary, it begins to accelerate our brain00:50:42
only and it turns out that after sleeping00:50:44
there for only 3-4 hours in the morning Yes, these two00:50:47
brain systems begin00:50:49
to contradict each other, one accelerates the brain,00:50:51
continues to accelerate it more and more by lunchtime,00:50:53
and the other, which is responsible00:50:54
for sleep pressure, is already gradually00:50:58
decreasing because we have already00:51:00
slept for some time00:51:01
and it throws us out so offensively I remember00:51:03
it happens Like after 4 hours of sleep And you think,00:51:06
Here you go again, you didn’t get enough sleep again, you didn’t get00:51:08
those 7 hours of sleep back. But what about What00:51:10
recommendations do people who work at00:51:12
night not to work at night? Yes, this is00:51:14
absolutely Yes, an absolutely scientifically proven00:51:17
recommendation: don’t work You won’t00:51:19
return that sleep that you will spend on00:51:21
night work yes Mikhail conclusion00:51:23
final your recommendations How to get a better00:51:27
night's sleep and fall asleep better the most important00:51:30
recommendation is not to interfere with your sleep00:51:33
because any activity before bedtime00:51:36
interferes with the manifestation of your00:51:40
already programmed00:51:42
sleep mechanism, so now00:51:45
turn it off before bedtime phones, watch only00:51:48
good news or programs, communicate00:51:51
with pleasant people and then he will be00:51:54
quite serene and properly00:51:56
organized, that is, don’t disturb him,00:51:58
just thank you very much00:52:03
love and good sleep and subscribe to00:52:07
many important thingsDescription:
Подписывайтесь на телеграм-канал RTVI: https://t.me/rtvimain В студии RTVI Марианна Минскер и сомнолог Михаил Полуэктов поговорили о сне. Сколько в норме нужно спать в день взрослому человеку? Можно ли выспаться на неделю вперед? Обязательно ли ложиться спать до полуночи? Что лучше для организма: спать меньше нормы или больше? Как избавиться от бессонницы? Можно ли принимать снотворное? Что означают сны? И почему людям нельзя работать ночью? Подписывайтесь на @RTVItainment и ставьте лайки RTVI Новости — все главные события в формате 24/7: https://www.youtube.com/user/myRTVi 00:00 «Нам надо поговорить». Сон 01:15 Сколько в норме нужно спать? 02:26 Если спать меньше или больше нормы, что будет с организмом? 04:15 Можно ли выспаться впрок? 06:10 О методике полифазного сна 08:49 Сколько длится глубокая часть сна? 09:32 «Если спать меньше семи часов, то сопротивляемость резко падает к инфекционным заболеваниям» 11:06 Что такое энергетический пересып и как он действует? 12:07 Почему после дневного сна чувствуешь себя разбитым? И нужен ли он вообще? 13:55 Насколько важно ложиться до 12? 16:55 Про джетлаг 19:07 Безопасно ли принимать мелатонин? 20:55 От чего зависит скорость засыпания? 22:12 Почему появляется бессонница? 24:17 Лайфхаки для тех, кто не может уснуть 28:17 Почему люди храпят? И чем опасна апноэ во сне? 31:23 Как парам лучше спать: вместе или раздельно 32:25 Есть ли идеальные условия для сна? 34:51 За сколько часов до сна нужно перестать есть? 35:28 Можно ли запрограммировать мозг вставать в определенное время? 37:32 Все ли видят сны? 38:32 Что такое сны? 40:39 О вещих снах. Они бывают? 42:58 Стоит ли трактовать сны? 44:15 Почему снятся кошмары? 46:00 О лунатизме 48:26 Какие существуют главные мифы о снах? 49:34 Можно ли выспаться после бессонной ночи? 51:24 Рекомендации от сомнолога
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