What is “sleep debt” and is it possible to sleep “in advance” – the Ministry of Health explains
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During a full-scale war, it is almost impossible for civilians to maintain a proper sleep pattern due to the nighttime shelling of the Russian Federation, or for military personnel at the front. However, long-term lack of sleep has a negative impact on health and can lead to a decrease in a person’s physiological and psychological qualities. This is stated in the brochure “Why taking care of sleep is important in wartime and how to do it right”, which was published by the Ministry of Health. Military personnel need sleep no less, and in some cases even more, than the average civilian adult. However, they often have its deficiency. Photo: Ministry of Health Read also: How to combine air alarms and quality sleep: we talk to the experts Sleep deprivation can be taken lightly in the military environment and fuel a “culture of wakefulness”. Prolonged wakefulness or the so-called “sleep debt” can manifest itself in symptoms: a decrease in concentration, focus, memory, speed of reaction to stimuli; emotional changes; the appearance of irritability; feelings of physical weakness; tremors of the limbs; increasing the total number of errors during physical and intellectual activity. “There is a well-founded comparison that deprivation (a day or more without sleep) has effects similar to alcohol intoxication. Imagine a person in a state of intoxication at the wheel of a car. He can be dangerous both for himself and for those around him,” the brochure says. . The Ministry of Health explained that during the war you can sleep “with a margin” if it is not possible to sleep in one night block. At the same time, this method is not recommended for sleeping in peacetime. If the sleep pattern is often disturbed, doctors advise receiving three types of light signals in order during the day: bright cold light (conditionally daytime); dim warm light as at sunset (conditional twilight); lack of lighting (mechanical closing of the eyelids with a cloth or something). Photo: photographee.eu/Depositphotos The Ministry of Health also adds that during sleep, one should take into account the chronotype of a person – individual characteristics that affect activity during the day. “The majority of people belong to various shades of the intermediate chronotype…However, representatives of the extreme chronotypes (conventional “larks” and “owls”) may have additional problems with their well-being,” the guide says. The brochure was worked on by: candidate of biological sciences Olga Maslova, combat medic Oleksiy Bozhko and military psychologist Oleksiy Karachinskyi. Previously, we talked about 6 reasons why you should sleep on your back. Read also: How to fall asleep, have a good sleep and not get insomnia. Scientific advice
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