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1.1. Subsection - Physiology of Sleep
Sleep is a complex process involving several physiological and neurological mechanisms. Sleep consists of multiple phases and is regulated by a complex system that includes biological clocks and homeostatic mechanisms. We aim to provide you with a detailed description of sleep physiology, including sleep phases and sleep-regulating mechanisms.
1.1.1. Sleep Phases
Sleep is divided into two main phases: non-REM (NREM) and REM (Rapid Eye Movement) sleep. Non-REM sleep is further divided into several sub-phases.
Non-REM sleep. Non-REM sleep consists of three stages (N1, N2, N3):
1.N1 Phase — transition between wakefulness and sleep.
o There may be mild muscle twitching.
o There may be a sensation of falling.
o Feeling that the body is getting heavier.
o Characterized by light sleep, from which a person can be easily awakened.
o EEG (electroencephalography) shows slow eye movements and a reduction in alpha waves, as well as low amplitude, mixed frequency waves.
o In this phase, there can be a sensation of falling, which is a normal occurrence.
2.N2 Phase — moderately deep sleep:
o Heart rate slows down, blood pressure decreases, and the eyes do not move.
o Characterized by sleep spindles and K-complexes on the EEG, which indicate sleep stabilization. They can be seen during examination - EEG (electroencephalogram).
o This phase accounts for about 50% of total sleep time.
3.N3 Phase — deep sleep or delta sleep:
o EEG shows slow waves (delta waves) with high amplitude.
o N2 and N3 sleep stages are important for physical recovery, immune system function, and the release of growth hormones.
o Heart rate slows down, blood pressure decreases, and the eyes do not move.
REM sleep — characterized by rapid eye movements, muscle atonia (relaxation), and active brain activity similar to wakefulness.
o Dreaming occurs in this phase.
o REM sleep is essential for cognitive functions, including learning, memory consolidation, and emotional regulation.
o REM sleep accounts for approximately 20-25% of total sleep time.
1.1.2. What does the structure or architecture of sleep look like?
Throughout the night, we cycle through all phases of sleep 4-5 times, and towards the morning, the amount of REM sleep increases, making it easier to wake up. In the picture below you can schematically see the so-called sleep architecture during the night until the morning.
• In the first half of the night, deep sleep predominates.
• In the second half of the night, REM sleep predominates.
• One cycle lasts about 90 minutes, and there are 4-5 cycles per night.
• Falling asleep usually takes 5-20 minutes (an average of 7 minutes).
1.2. Subsection — Sleep-Regulating Mechanisms
Sleep is continuously being studied, and new mechanisms influencing it are being discovered. However, the two most well-known and researched theories of sleep regulation are circadian rhythms and sleep homeostasis.
Circadian Rhythm:
• Biological Clock: Located in the suprachiasmatic nucleus (SCN) of the hypothalamus.
• Melatonin: A hormone produced by the epiphysis (pineal gland) that helps regulate the sleep-wake cycle in response to light and darkness.
• Effect of Light: Light, especially blue light, suppresses melatonin production and helps maintain wakefulness during the day. As the amount of sunlight decreases in the evening, melatonin suppression reduces, promoting the onset of sleep.
Sleep Homeostasis:
• Adenosine: A neurotransmitter that accumulates in the brain during wakefulness and increases the need for sleep.
• Sleep Pressure: Increases during wakefulness and decreases during sleep. This determines how long and deeply a person sleeps.
1.3. The Importance of Sleep
Recent scientific studies confirm that sleep is essential for various physiological and cognitive processes:
Physical Restoration:
• Cellular Repair: During sleep, damaged cells and tissues are repaired.
• Immune System: Sleep strengthens the immune system, helping to fight infections and illnesses.
• Hormonal Regulation:
Growth hormone, important for tissue repair and muscle maintenance, is released during sleep.
Cognitive Function:
• Memory Consolidation: REM sleep and deep NREM sleep play a crucial role in memory and learning processes, helping to transfer information from short-term to long-term memory. Thanks to sleep, we can better remember the information we learned during the day.
• Emotional Regulation: REM sleep helps process and regulate emotional experiences, reducing emotional reactivity.
• Creativity and Problem-Solving: Sleep promotes creative thinking and helps solve problems that require unconventional approaches.
Metabolism and Energy Balance:
• Metabolic Processes: Sleep regulates metabolic processes, including glucose metabolism and appetite control.
• Weight Control: Insufficient sleep is associated with increased levels of the hunger hormone (ghrelin) and decreased levels of the satiety hormone (leptin), which may contribute to weight gain.
Insomnia is not just a few sleepless nights, but a set of clinical symptoms. To diagnose insomnia, certain diagnostic criteria must be met.
1.ICD-10 Diagnostic Criteria for Insomnia
ICD-10 (International Classification of Diseases, 10th Edition) is a classification system developed by the World Health Organization (WHO), which includes a wide range of medical diagnoses, including sleep disorders. Insomnia in ICD-10 is classified as a "non-organic sleep disorder" with the code F51.0.
The diagnostic criteria are as follows:
1.Main Symptoms:
o The patient complains of difficulty falling asleep, frequent awakenings during the night, early morning awakenings, or poor sleep quality.
2.Daytime Symptoms:
o Sleep disturbances cause significant distress or interfere with social, professional, or other important activities.
3.Frequency and Duration:
o Symptoms occur several times a week (3 or more) and have been present for at least one month.
4.Exclusion Criteria:
o Sleep disturbances cannot be fully explained by other medical, neurological, or psychiatric disorders.
o Sleep disturbances are not related to substance use or medications.
o The disturbances cannot be associated with other sleep disorders, such as sleep apnea or restless legs syndrome.
2.ICSD-3 Diagnostic Criteria for Insomnia
ICSD-3 (International Classification of Sleep Disorders, 3rd Edition) is a detailed classification system for sleep disorders developed by the American Academy of Sleep Medicine (AASM). Its diagnostic criteria for insomnia are as follows:
1.Main Symptoms:
o The patient has difficulty falling asleep, staying asleep, or wakes up too early and cannot go back to sleep. These symptoms cause dissatisfaction with the quality and quantity of sleep.
2.Daytime Symptoms:
o Insomnia causes significant distress or impairs daily functioning. This may manifest as fatigue, reduced energy, mood changes, difficulty concentrating, memory problems, decreased motivation, increased likelihood of errors and accidents at work or school, as well as worry or anxiety about sleep.
3.Frequency and Duration:
o Symptoms occur at least three times a week.
o Symptoms have been present for at least three months.
4.Sleep Conditions:
o Difficulties falling asleep or staying asleep occur despite appropriate sleep conditions and environment.
5.Exclusion Criteria:
o Sleep disturbances cannot be fully explained by other sleep disorders, medical, neurological, or psychiatric disorders, as well as substance use or medications.
Various factors can contribute to the development of insomnia, often interacting with each other and worsening sleep quality. Here are some of the main categories:
1.Psychological Factors:
o Stress and Anxiety: Daily tension, unresolved problems, or excessive worries can make it difficult to fall asleep. It's particularly important to note that anxiety about sleep and its lack can exacerbate insomnia.
o Depression: People with depression often suffer from insomnia, as these psychological issues can disrupt sleep patterns, making them disturbed or irregular.
o Burnout, overwork, emotional, and cognitive tension at work.
2.Physical Factors:
o Pain Syndromes: Chronic pain, such as from arthritis or other diseases, can make it difficult to find a comfortable sleeping position, which disrupts quality sleep.
o Neurological diseases: Migraines, multiple sclerosis, or other neurological conditions can lead to insomnia.
o Health Issues: Various diseases, such as asthma, diabetes, or acid reflux, can affect sleep quality and contribute to the development of insomnia.
o Medications: Some medications, such as stimulants, antidepressants, or blood pressure-lowering drugs, can interfere with sleep or cause insomnia.
o Nicotine and Caffeine: These substances stimulate the nervous system and can delay sleep onset or cause shallow sleep.
3.Lifestyle and Environmental Factors:
o Unhealthy Sleep Habits: Irregular sleep schedules, prolonged use of electronic devices before bed, and unsuitable sleep environments (e.g., too much light or noise) can contribute to insomnia issues.
o Diet and Eating Habits: Heavy meals late at night or excessive consumption of caffeine and alcohol can negatively impact sleep quality.
o Lack of Physical Activity: A sedentary lifestyle can disrupt the sleep cycle, whereas regular physical activity can promote better sleep.
o Inappropriate Sleep Environment: Sleep quality can be affected by temperature, light levels, noise, and even the mattress a person sleeps on. Creating an appropriate sleep environment is an important step in preventing insomnia.
It is very natural, but unfortunately ineffective, that in cases of acute insomnia, we try to "save" our sleep by going to bed earlier, sleeping longer, staying in bed waiting for sleep, adjusting our life to compensate for a bad night's sleep, fixating on sleep, trying to sleep at any cost, and napping during the day. However, all these strategies often worsen the situation by creating incorrect associations, disrupting sleep pressure, and preventing sleep from returning naturally, because “we get hung up on the topic of sleep.” Understanding and recognizing these factors can help you better evaluate what specifically causes insomnia and what steps can be taken to improve sleep quality and overall well-being.
Insomnia is treated using medicinal and non-medicinal methods. In the past, drugs were mostly used to treat insomnia, but in the last decades, worldwide guidelines have been recommending a non-drug therapy called cognitive behavioral therapy for the treatment of insomnia as the first choice therapy.
Medicinal therapy is not the first choice, only with the doctor's recommendations, evaluating each case individually. Of course, short-term insomnia can be prescribed medication under the supervision of doctors, but the long-term use of medication depends on whether a person's insomnia is not accompanied by another illness, such as depression or anxiety.
Several specialists may be involved in the treatment of insomnia (neurologists, psychiatrists, family doctors, psychologists and psychotherapists, CBT, other medical specialists), depending on the cause of insomnia. For example, if insomnia has developed as a result of a somatic illness, then first of all it is necessary to treat the underlying disease; cognitive behavioral therapy or short-term drug therapy can be added to it. If the insomnia was caused by a mental illness or insomnia accompanies it, such as depression, then the depression should be treated and CBT added in parallel, in such cases the use of sleep medications for a longer period may be justified, such cases are considered by a psychiatrist individually
Cognitive behavioral therapy for insomnia
Cognitive Behavioral Therapy (CBT) for Insomnia (the first-line treatment for chronic insomnia in adults of any age) includes the following aspects and techniques:
Medication therapy — is not the first choice and is only used under a doctor's recommendation, with an individual assessment of each case. Of course, for short-term insomnia, medications may be prescribed under medical supervision, but long-term use of medications may be undesirable. This is evaluated individually.
Cognitive Behavioral Therapy (CBT) is one of the most effective psychotherapy methods for treating insomnia. CBT helps people understand and change the negative thoughts and behaviors that contribute to sleep disturbances. CBT for insomnia typically includes several components that help overcome insomnia, improve sleep quality, and enhance overall quality of life.
Research shows that CBT is a highly effective method for treating insomnia, recommended as the first-line therapy. It not only improves sleep quality but also reduces anxiety and depressive symptoms, which often accompany insomnia. CBT has a long-lasting effect, and patients often maintain improvements even after therapy ends, as they learn skills and techniques that can be used throughout their lives.
Principles of CBT therapy for treating insomnia
1.Sleep Education
2.Sleep Hygiene
3.Stimulus Control
4.Sleep Restriction
5.Relaxation Techniques
6.Cognitive Therapy
7.Awareness of Thoughts and Emotions Impact
For more information on cognitive behavioral therapy for insomnia and where to apply for this therapy, check out the Insomnia Treatment Program and the “Useful Information” section.
Cognitive Behavioral Therapy (CBT) has proven its effectiveness in treating insomnia over many years. This approach to insomnia treatment includes several components: initial evaluation, selection and application of appropriate and effective intervention techniques tailored to the individual, and the use of appropriate methods to ensure adherence to instructions and the ability to independently apply various techniques after sessions, if sleep disturbances occur again.
During the therapy sessions, components and methods are discussed, and the patient is educated about incorrect assumptions and behavioral patterns related to sleep. Unlike medication, which can be used for acute and short-term insomnia, CBT for insomnia has demonstrated long-term effectiveness.
Chronic insomnia therapy includes the following methods: stimulus control, sleep restriction or compression, discussion of sleep hygiene measures, relaxation training, and cognitive therapy. Typically, three or more approaches are applied.
The standard treatment course lasts from 4 to 8 weeks with sessions once every 1-2 weeks, lasting 30-60 minutes. The first consultation is usually 45-60 minutes, with follow-up consultations of 30 minutes each. A very important tool in insomnia treatment is the sleep diary. A completed sleep diary helps to identify sleep patterns and determine which strategies are needed to improve sleep. You can find the sleep diary in this section of the insomnia treatment program! It’s recommended to fill it out before visiting a specialist for insomnia therapy.
When to use CBT for insomnia:
1) Difficulty falling asleep or staying asleep:
2) Engage in other activities in the bedroom (e.g., working or studying in bed, watching TV), rather than sleeping.
3) Experience conditional awakenings (sleep well elsewhere but lose the feeling of sleepiness as soon as they lie down at home).
4) Do not adequately follow sleep hygiene principles.
Sleep hygiene refers to a set of habits and environmental factors that promote quality and uninterrupted sleep. For adults, whose sleep is crucial for maintaining physical and mental health, it is important to follow good sleep hygiene principles to ensure optimal rest and maintain energy levels throughout the day.
Key sleep hygiene principles for adults:
Relaxation and mindfulness techniques are essential components in the treatment of insomnia, as they help reduce the physical and emotional tension often associated with sleep disorders. These methods are particularly effective because they not only improve sleep quality but also promote overall emotional well-being.
Relaxation techniques, such as progressive muscle relaxation, deep breathing, and autogenic training methods, work by reducing the body's physiological tension. Insomnia is often associated with increased muscle tone, accelerated heart rate, and elevated blood pressure. These techniques help calm the nervous system by activating the parasympathetic nervous system. Relaxation methods lower the levels of stress hormones like cortisol in the body, allowing the mind and body to enter a more peaceful state. When a person learns how to control their body’s response to stress, they can more easily relax and fall asleep. Additionally, relaxation techniques help focus attention on the present moment and divert it from intrusive thoughts that can hinder sleep.
Mindfulness is a practice that involves consciously paying attention to the present moment without evaluating or attempting to change the situation. Mindfulness techniques, such as mindful breathing or body scanning, help individuals consciously experience bodily sensations and emotional states without judgment. Research shows that regular mindfulness practice can improve sleep quality by reducing sleep latency (the time it takes to fall asleep) and nighttime awakenings. These techniques also help manage the stress caused by insomnia, promoting a calmer and more stable sleep. Mindfulness teaches people to recognize and accept their thoughts and emotions rather than reacting to them with anxiety or stress. This is particularly important in treating insomnia, as people often become anxious and stressed about their inability to fall asleep. Mindfulness practice helps release this anxiety, allowing individuals to calmly accept sleep problems, which in turn can facilitate a more natural and relaxed onset of sleep.
Diagnosing sleep disorders involves various methods and tools to accurately assess sleep quality and identify the type of disorder. Below are the main diagnostic methods used in sleep disorder evaluations:
Patient history collection: Information is gathered during a clinical interview, including questions about sleep habits, sleep and wake times, sleep duration, night awakenings, and daytime fatigue or sleepiness. The specialist also examines any medical issues that may affect sleep, such as chronic pain, respiratory problems, mental health conditions, and medication use. Questions are asked about diet, physical activity, work schedule, and the use of caffeine, alcohol, and nicotine.
Sleep diary: The patient is asked to record sleep and wake times, sleep duration, night awakenings, and other related information over 1-2 weeks. This helps to form an overview of the person's sleep patterns and rhythms.
Questionnaires and self-assessment scales: Various scales can be used for more accurate information collection:
Polysomnography (PSG): Considered the gold standard for diagnosing sleep disorders, this lab-based sleep study measures various physiological parameters during sleep, such as:
⦁ Electroencephalography (EEG): Brainwave activity.
⦁ Electromyography (EMG): Muscle tone.
⦁ Electrooculography (EOG): Eye movements.
⦁ Respiratory flow and movements.
⦁ Heart rate (ECG).
⦁ Blood oxygen saturation (SpO2).
Actigraphy: A small wearable device that tracks movement activity to assess sleep and wake rhythms over an extended period (usually a week or longer). This method is useful for diagnosing circadian rhythm sleep disorders.
Multiple Sleep Latency Test (MSLT): Used to assess daytime sleepiness by measuring the time it takes to fall asleep in controlled conditions throughout the day.
Maintenance of Wakefulness Test (MWT): Used to assess the ability to stay awake during the day in controlled conditions, where the patient is asked to sit quietly and stay awake in multiple sessions.
Blood tests and other medical tests: To rule out other medical issues like thyroid disorders or anemia that might impact sleep.
Neurological evaluations: To exclude neurological disorders such as Parkinson's disease or epilepsy that could affect sleep.
Psychological assessments: To rule out or identify mental health issues like depression, anxiety, or post-traumatic stress disorder (PTSD) that may affect sleep.
Video polysomnography: Used in cases of suspected sleep behavior disorders, such as REM sleep behavior disorder (RBD), where video recordings allow observation of the patient's behavior during sleep.
Insomnia is a complex disorder with multiple potential causes and etiological theories. Below, you can familiarize yourself with the main theories of insomnia etiology:
Psychophysiological Theory. Description: The psychophysiological theory explains insomnia as a result of emotional stress, anxiety, or other psychological issues that lead to physiological changes and disrupt sleep. Chronic stress and anxiety can cause increased arousal by elevating cortisol and other stress hormones, which interfere with sleep cycles. A negative association with sleep or the sleep environment can lead to sleep problems as the person begins to worry about their inability to fall asleep, further reducing their chances of falling asleep.
Neurophysiological Theory. Description: The neurophysiological theory points to changes in brain function that may contribute to insomnia. Changes in neurotransmitter levels and functions (such as serotonin, dopamine, GABA) can affect sleep regulation. Increased brain arousal or hyperactivity during sleep can disrupt the depth and quality of sleep. Certain brain areas, such as the hypothalamus and suprachiasmatic nuclei, are involved in regulating sleep and wakefulness, and their dysfunction can contribute to insomnia.
Cognitive Theory. Description: The cognitive theory suggests that dysfunctional thoughts and beliefs about sleep can create and maintain insomnia. Excessive worry about sleep quality and quantity can lead to sleep disturbances, making it difficult to fall asleep and causing unnecessary brain arousal before sleep. Overthinking daily problems and stresses can hinder relaxation, falling asleep, and lead to more frequent awakenings.
Behavioral Theory. Description: The behavioral theory emphasizes that certain behaviors and lifestyle factors can contribute to insomnia. Poor sleep habits, such as irregular sleep and wake times, excessive screen use before bedtime, can disrupt sleep. Alcohol, caffeine, and other stimulants, insufficient physical activity, and an imbalanced diet can negatively impact sleep. A poor sleep environment, such as noise, light, and an uncomfortable bed, can disrupt sleep.
Genetic Theory. Description: The genetic theory suggests that hereditary factors may contribute to the development of insomnia. Some individuals may be genetically predisposed to sleep disorders, including insomnia. Genetic mutations or variants in genes that regulate sleep-wake cycles may contribute to sleep disorders.
Sleep consolidation is a therapeutic technique used in the treatment of insomnia when strict sleep restriction cannot be applied (e.g., pregnant women, elderly patients with severe chronic illnesses). It helps improve sleep efficiency and quality by focusing on limiting sleep time and gradually adjusting it to reduce the time spent awake in bed and promote deeper and more continuous sleep.
The total time spent in bed is limited to match the average sleep time (but not less than 5 hours to avoid excessive sleep deprivation). The patient is advised to avoid daytime napping to increase sleep pressure at night. Bedtime and wake-up times should be adhered to every day, including weekends, to help regulate the body's internal clock. The sleep consolidation technique is a structured and gradual approach that helps improve sleep quality and efficiency by establishing healthy sleep habits and reducing sleep disturbances.
Sleep restriction (Sleep Restriction Therapy, SRT) is an effective method for treating insomnia with the goal of reducing the time a patient spends awake in bed to improve sleep efficiency and make sleep more consolidated. It is based on the principle that reducing time in bed helps the individual become more sleepy, which aids in falling asleep faster and experiencing fewer nighttime awakenings. Sleep restriction is a proven and effective approach for treating both acute and chronic insomnia.
The scientific rationale for sleep restriction therapy is based on the following principles:
Sleep Homeostasis: The sleep homeostasis model indicates that the need for sleep increases with the amount of time we spend awake. Sleep restriction therapy uses this principle to increase sleep pressure (biological need for sleep) by limiting the total time spent in bed. This approach promotes deeper and higher quality sleep by reducing wake periods during the night and improving overall sleep efficiency.
Circadian Rhythm Adjustment: In cases of insomnia, people often experience shifts or disorganization in their sleep cycles. Sleep restriction therapy helps stabilize the circadian rhythm by setting precise sleep and wake times, which synchronizes the body's internal clock with external environmental cues. This, in turn, helps maintain a stable and predictable sleep schedule, which is crucial for preventing and overcoming insomnia.
Behavioral Changes and Gradual Modification of Associations: People with insomnia often experience worries and anxiety about sleep, leading to negative associations with sleeping and the sleep environment. Sleep restriction therapy helps to restructure these conditions by reducing the time spent in bed awake (e.g., in a state of alertness), thus promoting a more positive and relaxed attitude towards sleep and the sleeping environment.
Increasing Sleep Efficiency: The main goal of the therapy is to improve sleep efficiency, calculated as the ratio of sleep time to the total time spent in bed. In the initial phase of sleep restriction, the patient sleeps less than usual but more effectively, with minimal awakenings. This motivates the individual as difficulties in falling asleep and maintaining sleep are resolved more quickly.
During the application of this method, patients may experience a temporary increase in sleepiness, but in the long term, it contributes to a stable and restorative sleep pattern. Sleep is not restricted indefinitely; over time, the person gradually regains their usual sleep duration.
Stimulus control is one of the techniques used in cognitive-behavioral therapy (CBT) to help individuals with insomnia create a positive association between the bed and sleep. The goal is to use the bed only for sleeping and sexual activities so that it does not become a place where one stays awake and experiences distress. Key actions in stimulus control include:
In CBT, one of the key tasks is to work with negative and anxious thoughts that are often associated with sleep and may be a primary cause and maintainer of insomnia. This cognitive work helps change an individual's attitude toward sleep and develop healthier thinking patterns that promote calmer and deeper sleep.
People with insomnia often experience cognitive distortions — irrational and negative thoughts that can exacerbate sleep problems. For example, thoughts like "I'll never be able to fall asleep" or "Tomorrow will be awful if I don't sleep well" are typical cognitive distortions that contribute to anxiety and stress before sleep. Cognitive therapy helps identify these distortions and replace them with more realistic and positive thoughts, such as "I've had nights with poor sleep but still managed to get through the day successfully" or "My body knows when it needs sleep."
The CBT approach highlights the connection between thoughts, emotions, and behavior. Negative and anxious thoughts about sleep can lead to behaviors that only worsen insomnia, such as prolonged time spent in bed awake or excessive rumination about sleep problems. Understanding this connection allows individuals to learn how to manage their thoughts and develop new, healthy behavioral strategies that promote better sleep.
Žurnāls ārsts.lv, 2024.gada augusta numurs. “Viss, kas ārstiem jāzina par bezmiegu un tā nemedikamentozu ārstēšanu”. https://arsts.lv/jaunumi/iznacis-jaunais-2024-gada-augusta-arstslv-zurnals
Raksts Doctus žurnālā “Dienas un nakts bruksisms. Iemesli, teorijas un risinājumi”, 2023.gada marts
Bruksisms ir stāvoklis, kad novēro zobu rīvēšanu vai saspriegošanu, pārsvarā naktī miega laikā. Taču arī dienas laikā var būt sastopams bruksisms, kad cilvēks stipri sasprindzina žokļa muskulatūru un saspriež zobus, cilvēki to paši arī pamana. To mēdz saukt par dienas bruksismu, kas visbiežāk asociēts ar psihisku spriedzi.
Raksts Doctus žurnālā, “Miega traucējumi. Ģimenes ārstam atbild speciālists.”, 2021.gada decembris
Miega traucējumu pārvaldība bieži vien sākotnēji nonāk ģimenes ārsta pienākumu lokā, turklāt nereti šie pacienti miega problēmu risināšanai jau gadiem lietojuši trankvilizatorus, nemaz neapzinoties ilgtermiņa sekas.
Raksts Doctus žurnālā, “Miega traucējumu pārvaldība senioriem”, 2023.gada jūnijs
Bezmiegs ierindojams starp biežākajām sūdzībām — medicīnisku palīdzību bezmiega dēļ meklējuši daudzi, piemēram, Amerikas Savienotajās Valstīs ap 15 % pieaugušo. Hroniska bezmiega biežums pieaug līdz ar vecumu, epidemioloģiskie dati liecina, ka bezmiega sastopamības rādītājs no 25 % pieaugušajiem pieaug līdz 50 % senioriem.
Žurnāls ārsts.lv, “Sieviete un miegs”, 2023.gada septembris
https://arsts.lv/jaunumi/iznacis-jaunais-2023-gada-septembra-zurnals-arstslv
Raksts “Kā nostabilizēt miega režīmu pēc pārejas uz ziemas laiku”
Nekvalitatīvs miegs, pulksteņu rādītāju griešana un no tā izrietošie miega – nomoda režīma traucējumi tiek asociēti ar dažādām saslimšanām. Naktī uz 30. oktobrī pulksten 4.00 pulksteņa rādītājus griezīsim stundu atpakaļ, pārejot uz ziemas laiku. Pulksteņa rādītāju pagriešana destabilizē mūsu bioloģisko ritmu. Dr. Natālija Bērziņa, psihiatre, miega traucējumu speciāliste dalās ar padomiem, kas palīdzēs pielāgoties jaunajam režīmam, kā arī atgādina, kāpēc jāpievērš uzmanība savai miega kvalitātei.
Raksts “Miega ekspertes padomi jaunajām māmiņām: Kā tehnoloģijas var palīdzēt sakārtot miega režīmu?”
Kad ģimenē ienāk jaundzimušais, tās ir pārmaiņas ikvienam, it sevišķi jaunajām māmiņām, kuru ēšana, aktivitātes un arī miega režīms jāpielāgo mazulim. Miega laikā organisms funkcionē citādi nekā tad, kad esam nomodā. Tas ir laiks, kad mēs atpūšamies, uzkrājam enerģiju un apstrādājam iepriekšējā dienā uzkrāto informāciju. Praktiskā eksperimentā piekritusi piedalīties Ieva Koha-Zeltiņa – viņa vienu nedēļu cītīgi sekoja līdzi miega rādītājiem savā viedpulkstenī – ko varam secināt? Savās zināšanās par miegu un, to kā viedie pulksteņi var palīdzēt konstatēt miega traucējumus, dalās Dr. med. Natālija Bērziņa, ārste psihiatre, bezmiega ārstēšanas speciāliste.
Raksts “5 soļu skaistumkopšanas rituāls labākam miegam”. Drēgna ziema, daudz darba un dienas laikā nāk miegs, līdz atvaļinājumam vēl tālu, bet vakarā moka bezmiegs – vai pazīstamas sajūtas? Par laimi šo apstākļu ķēdē vismaz vienu mēs noteikti varam kontrolēt un uzlabot patstāvīgi – tas ir miegs. Kvalitatīvi guļot un atpūšoties, varam uzlabot savu labsajūtu, tāpēc “GrandVer Klīnika” Dr.med., ārste psihiatre Natālija Bērziņa skaidro, ko tieši nozīmē “kvalitatīvs miegs”, savukārt kosmētikas zīmols “Dzintars” dalās padomos, kā mājas apstākļos realizēt relaksējošu rituālu, kas būtiski uzlabos ikviena naktsmieru. https://dieviete.lv/skaistumkopsana/5-solu-skaistumkopsanas-rituals-labakam-miegam/
Saruna EHR “Nākotnes formulā” par veselīgu dzīvesveidu, attiecībām ar ēdienu un veselīga miega noteikumiem
“Labs ēdiens un miegs ir fundamentāls priekšnoteikums mūsu dzīves kvalitātei. Kādi ir visbiežāk izplatītie ēšanas un miega traucējumi mūsdienās? Kā veidot balansu starp darbu un privāto dzīvi? EHR studijā stāsta Dr.med. ārste psihiatre Natālija Bērziņa, ēšanas un miega traucējumu eksperte.”
https://www.youtube.com/watch?v=e4Yv0PF7kek
Intervija “Izstāsti Latvijai”
Miegs ir neatņemama un ļoti nozīmīga daļa no mūsu dzīves, tā ilgums un kvalitāte ietekmē ne vien fizisko, bet arī psihoemocionālo pašsajūtu. Miega traucējumus vismaz reizi mūžā ir izjutis ikviens cilvēks, taču, ja tie kļūst par biežu parādību, ir vērts apsvērt domu par vizīti pie speciālista.
Bērziņa Natālija - ārsta prakse psihiatrijā
https://www.youtube.com/watch?v=exUPyUpFG1A
Saruna LR1 ar Kristiānu Lapiņu “Vai tas ir normāli?” par miegu.
“Auksts, tumšs un brīžam drēgns. Pats gadalaiks vilina iegrimšanu ziemas miegā. Ko nozīmē miega kvalitātes maiņa? Vai enerģijas trūkums, nomāktības izjūta un miegainība var liecināt arī par ko citu, raidījumā Vai tas ir normāli? analizē ārste-psihiatre Natālija Bērziņa.”
Saruna LR1 ar Kristiānu Lapiņu “Vai tas ir normāli?” par miegu.
Miegs mums ir nepieciešams ne tikai tādēļ, lai atpūstos, bet arī, lai nodrošinātu līdzsvarotu psihisko funkcionēšanu. Kādi var būt miega traucējumi, kā tie rodas, kā varam tos atpazīt un ārstēt? Vai miega traucējumi var kļūt par hronisku stāvokli un kā tie ietekmē psihisko veselību ilgtermiņā, raidījumā Vai tas ir normāli? skaidro ārste - psihiatre, medicīnas doktore Natālija Bērziņa.
Raidījums “Dr.Apinis” 1.daļa. Labs un veselīgs miegs
Kopā ar citiem studijas viesiem runājām par miegu, tā traucējumiem, izmeklējumiem un palīdzības iespējām.
https://apinis.lv/raidijumi/dr-apinis/08-11-2023-dr-apinis-1-dala
Raidījums “Dr.Apinis” 1.daļa. Labs un veselīgs miegs.
Kopā ar citiem studijas viesiem runājām par miegu, tā traucējumiem, izmeklējumiem un palīdzības iespējām.
https://apinis.lv/raidijumi/dr-apinis/08-11-2023-dr-apinis-2-dala/
Raidījums “Dr.Apinis” 2.daļa. Psihiskā veselība.
Ar kolēģēm no reģionālās psihiskās veselības aprūpes slimnīcas runājām par psihiskās veselības aktualitātēm.
https://apinis.lv/raidijumi/dr-apinis/08-11-2023-dr-apinis-2-dala/
Raidījums “Dzīvot un sadzīvot”, S1E7, 17.11.2022
Vai trauksme, stress un bezmiegs ir mūsu psihoemocionālie traucējumi? Vai depresija ir jāārstē? Tā ir slimība vai vājuma izpausmes? Kādēļ līdzcilvēkiem ir svarīgi pamanīt izmaiņas tuvinieka sajūtās, kad jāsniedz palīdzība? Par to diskutēsim raidījumā "Dzīvot un sadzīvot".
Intervija MyFitness iniciatīvai par miegu un fiziskām aktivitātēm.
"Dažādu pētījumu rezultātā pierādīts, ka traucētu miegu ir iespējams samazināt vai novērst, iesaistoties regulārās fiziskajās aktivitātēs", komentē miega traucējumu speciāliste Natālija Bērziņa.
Moonbird is an innovative breathing device designed to improve sleep quality, reduce stress levels, and enhance overall well-being. It is an ideal solution for those suffering from insomnia, anxiety, or daily stress. Moonbird is designed for easy everyday use - at home, at work or on the go. Moonbird works on the principle of breathing guidance, helping the user to perform deep and calm breathing exercises. The device is equipped with advanced sensor technology that reacts in real time to the user's breathing and adapts to it, providing a personalized experience. Moonbird visually and vibrationally indicates when to inhale and exhale, helping the wearer synchronize the breathing rhythm, which calms the nervous system and promotes faster sleep.
Key Features:
⦁ Portable and Easy to Use: Compact and convenient for use anywhere and anytime.
⦁ Personalized Breathing Guidance: Adapts to your breathing rhythm, providing individually tailored breathing exercises.
⦁ Helps Reduce Stress: Regular use helps lower anxiety and improve emotional well-being.
⦁ Improves Sleep Quality: Promotes faster sleep onset and deeper, more restful sleep.
Moonbird is perfect for anyone looking to enhance their sleep quality, reduce daily stress, or simply relax after a stressful day. It is especially beneficial for people with insomnia or anxiety, as well as those seeking a natural way to support their emotional and physical health.