Spánok a psychika

Kedysi sme to mali jednoduché. Zvečerilo sa, príroda utíchla a my sme išli spať takpovediac s prírodou a s ňou sme aj s kikiríkaním kohúta vstávali.  V modernej dobe to už nie je také ľahké, pretože príroda sa nám vzďaľuje. Niektoré tradičné liečebné systémy (napr. ajurvéda) vidia základnú príčinu vzrastu psychických porúch v západnej civilizácii práve v odtrhnutí sa od prirodzeného rytmu prírody. Vymenujme typické príčiny, ktoré môžu brániť zdravému nočnému spánku:

  • príliš veľa umelého svetla počas noci (svetelný smog)
  • aktivity sa presúvajú do nočných hodín (štúdium, duševná práca, zábava)
  • pribúda nočný hluk
  • cestovanie cez časové pásma
  • neznalosť fyziologických pravidiel spánku

Neurológovia a psychológovia vedia, že nervová sústava plnohodnotne funguje len vtedy, ak má zabezpečený kvalitný a pravidelný spánok.  Zlý spánok je pokladaný za symptóm mnohých psychických a zdravotných obtiaží (napr. depresia, vyhorenie, úzkostné stavy, alergie), preto utužovanie nervov pomocou kvalitného spánku je nesmierne dôležité. Je to výzva aj pre odborníkov a popri medikamentóznej liečbe sa v súčasnej dobe využíva psychoterapia zameraná na upevňovanie zdravého spánku. Zároveň treba poznať a rešpektovať základné pravidlá fungovania spánku.

Spánkové cykly. Nočný spánok prebieha v cykloch, ktoré na seba neprerušene nadväzujú. Cyklus trvá cca 90 minú a skladá sa z REM fázy (rapid eye movements – človek sníva, oči sa mu pod viečkami pohybujú) a non-REM fázy (telo sa v posteli prevaľuje a človek vtedy nesníva). Po ukončení celého cyklu nastane krátky čas ľahkého spánku než sa človek ponorí do nasledujúceho cyklu.

Dĺžka spánku. U dospelého človeka by mal nočný spánok trvať päť cyklov (7,5 hodín) a v stave zvýšenej únavy šesť cyklov (9 hodín). Ak si nemôžme dovoliť spať dostatočne dlho nepretržitým spánkom, určitú kompenzáciu poskytuje poobedňajší “šlofík” v trvaní 20-30 minút. Ide o ľahký denný spánok, ktorého dĺžku si môžeme naprogramovať pomocou biologických hodín.

Typológia a denný biorytmus. Populárne je delenie ľudí na sovy a škovránkov. Sovy sú pracovne výkonné v neskorých a nočných hodinách, kým škovránkovia toho najviac urobia skoro ráno. Športovci, ktorí chcú podávať maximálne výkony, by mali vedieť, že kolísanie výkonnosti počas dňa je prirodzené (tzv. krivka pracovnej výkonnosti) a že sa dá vybudovať pomocou nastavenia tréningového režimu. Napr. ak sa pripravujeme na súťaž, ktorá bude pred obedom, najlepšie je dlhší čas trénovať v tomto čase a spánok umiestniť na “opačnú stranu” dňa.  Všeobecne ale platí pravidlo, že čím viac sme synchronizovaní s biorytmom prírody, tým sme zdravší a odolnejší.

Zaspávanie. Pre dobré zaspávanie je podstatné, aby sme prestali myslieť na starosti a problémy. Posteľ má slúžiť  na spanie, nie na premýšľanie o problémoch. Pred spánkom treba uviesť myseľ do relaxovaného a bezmyšlienkového stavu. Ak to nedokážeme, mali by sme sa naučiť nejakú relaxačnú techniku. Pre spánok je dôležité ticho a tma, ale aj dobre vetraná miestnosť. Niektorí ľudia majú vlastné rituály, pomocou ktorých ľahšie zaspávajú.

Zobúdzanie. Najľahšie sa zobúdza v čase ukončenia spánkového cyklu (najlepšie piateho alebo šiesteho), kedy je spánok plytký. Uprostred cyklu je zobúdzanie pomalšie. Ani dlhé vylihovanie v posteli nepôsobí osviežujúco ale naopak tlmivo . Človek sa cíti akoby “omráčený” a nezriedka ho pobolieva hlava.

Nočné zobudenie. Stáva sa, že sa v noci náhle zobudíme, čo môže to byť zapríčinené rôznymi faktormi (náhly zvuk, živý sen, bolesť, nevhodné jedlo pred spánkom). Najlepšie je pomaly sa upokojiť a nezačať vtedy o niečom premýšľať. Dobré je skontrolovať si, koľko je hodín a tým znovu uviesť do chodu biologické hodiny nastavené na určitú dobu ranného zobudenia. Ak bolo prerušenie je príliš živé,  zaoberajme sa niečím nenáročným a počkajme si na začiatok nasledujúceho spánkového cyklu.

Sny. Existuje viacero teórií snívania, ale viacmenej všetky sa zhodujú v tom, že snívanie je pre človeka dôležité. Pomocou snívania sa upevňujú nové zážitky a lepšie sa začleňujú do starších skúseností. Snívanie zlepšuje pamäť a tvorivosť. Pokiaľ  však sny predstavujú pre človeka problém, mal by vyhľadať odbornú pomoc.

Biologické hodiny.  Bežne môžeme mať počas spánku zapnuté  “biologické hodiny”, inými slovami vnútorne si určiť čas pre zobudenie.  Ak si pred zaspaním povieme, kedy budeme vstávať (budík si nastavíme len kontrolne), obvykle zobudenie príde automaticky. Pred nočným spaním je vhodné uplatniť “spánkové pravidlo”.

Spánkové pravidlo. Príklad spánkového pravidla: Ideme spať večer o 23 hod. Prirátajme dobu piatich spánkových cyklov (7,5 hodiny ) a na tento čas si určíme vstávanie, teda ráno o 6,30. Tak sa spustia vnútorné biologické hodiny a ráno sa zobudíme ľahko s pocitom sviežosti. Niektorí sa dokážu takto zobúdzať bez budíka na minútu presne.

Signály nedostatku spánku (spánková deprivácia). Príznaky sú rôznorodé a dosť individuálne. Typicky ide o mikrospánky počas dňa (ktoré môžu byť niekedy nebezpečné, napr. pri šoférovaní),  neschopnosť sústrediť sa, neschopnosť udržať si myšlienky, podráždenosť, ľahké podliehanie stresu a úzkosť. Každý športovec, ktorý chce mať odolnú psychiku, by mal poznať príznaky spánkovej deprivácie a čo najskôr sa “dospať”.

adam spac

Ďalšie zaujímavé informácie o spánku:

15 prekvapujúcich účinkov spánku
Vplyv osvetlenia na spánok
Hormóny a spánok
Ako dlho si  zdriemnuť?
Koľko spánku potrebuje dieťa?

1 991 názorov k “Spánok a psychika

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