What causes insomnia? - Dan Kwartler

5,659,853 views ・ 2018-06-14

TED-Ed


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Translator: Polona Ramšak Reviewer: Nika Kotnik
00:06
What keeps you up at night?
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Zaradi česa ponoči ne spite?
00:08
Pondering deep questions?
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Razmišljate o globokih temah?
00:10
Excitement about a big trip?
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Vznemirjeni zaradi pomembne poti?
00:12
Or is it stress about unfinished work,
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Ali pa ste v stresu zaradi nedokončanega dela,
00:14
an upcoming test,
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bližajočega se testa
00:15
or a dreaded family gathering?
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ali družinskega srečanja, ki se ga bojite?
00:18
For many people, this stress is temporary, as its cause is quickly resolved.
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Za mnogo ljudi je stres začasen, saj se vzrok zanj hitro razreši.
00:23
But what if the very thing keeping you awake was stress about losing sleep?
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Kaj pa če vas ohranja budne prav stres, ker ne morete zaspati?
00:28
This seemingly unsolvable loop is at the heart of insomnia,
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Ta navidezno nerešljiva zanka je srčika nespečnosti,
00:33
the world’s most common sleep disorder.
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najbolj pogosta motnja spanja na svetu.
00:36
Almost anything can cause the occasional restless night -
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Kar koli lahko povzroči občasno neprespano noč -
00:39
a snoring partner,
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partner, ki smrči,
00:40
physical pain,
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fizična bolečina
00:41
or emotional distress.
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ali čustveni stres.
00:43
And extreme sleep deprivation like jetlag can throw off your biological clock,
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Ekstremno pomanjkanje spanja, na primer zaradi poleta, vam lahko
00:49
wreaking havoc on your sleep schedule.
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zmeša biološko uro in razdeja vaš urnik spanja.
00:52
But in most cases, sleep deprivation is short-term.
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V večini primerov je pomanjkanje spanja kratkoročno.
00:55
Eventually, exhaustion catches up with all of us.
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Nazadnje nas dohiti izčrpanost.
00:59
However, some long-term conditions like respiratory disorders,
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Vendar pa lahko nekatere bolezni, na primer dihalne težave,
01:03
gastrointestinal problems,
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gastrointestinalni problemi
01:04
and many others can overpower fatigue.
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in mnoge druge, premagajo utrujenost.
01:08
And as sleepless nights pile up,
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In ko se neprespane noči kopičijo,
01:10
the bedroom can start to carry associations of restless nights
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spalnica počasi postane asociacija za nemirne,
01:14
wracked with anxiety.
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razrvane noči.
01:16
Come bedtime, insomniacs are stressed.
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Ko se bliža čas za spanje, so nespečniki pod pritiskom.
01:19
So stressed their brains hijack the stress response system,
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Možgani se pod takim stresom polastijo sistema za odziv na stres
01:23
flooding the body with fight-flight-or-freeze chemicals.
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in preplavijo telo s kemikalijami za beg ali boj.
01:27
Cortisol and adrenocorticotropic hormones course through the bloodstream,
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Kortizol in adrenokortikotropni hormoni se pretakajo po krvnem obtoku,
01:32
increasing heart rate and blood pressure,
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zvišajo srčni utrip in krvni pritisk
01:34
and jolting the body into hyperarousal.
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ter poženejo telo v stanje izjemnega razburjenja.
01:37
In this condition, the brain is hunting for potential threats,
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V tem stanju možgani lovijo potencialne nevarnosti, zaradi česar
01:41
making it impossible to ignore any slight discomfort or nighttime noise.
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je nemogoče ignorirati kakršno koli rahlo neudobje ali nočni zvok.
01:46
And when insomniacs finally do fall asleep,
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In ko nespečnež končno le zaspi,
01:49
the quality of their rest is compromised.
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je kvaliteta spanja kompromitirana.
01:52
Our brain’s primary source of energy is cerebral glucose,
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Primarni vir energije naših možganov je cerebralna glukoza
01:55
and in healthy sleep, our metabolism slows to conserve this glucose for waking hours.
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in med zdravim spanjem se naš metabolizem upočasni, da ohrani glukozo za budne ure.
02:01
But PET studies show the adrenaline that prevents sleep for insomniacs
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A PET študije kažejo, da adrenalin, ki nespečnim preprečuje spati,
02:06
also speeds up their metabolisms.
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prav tako pospešuje njihov metabolizem.
02:09
While they sleep, their bodies are working overtime,
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Medtem ko spijo, njihova telesa delajo nadure in
02:12
burning through the brain’s supply of energy-giving glucose.
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kurijo možgansko zalogo energijske glukoze.
02:16
This symptom of poor sleep leaves insomniacs
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Ta simptom slabega spanja povzroči, da se nespečneži
02:19
waking in a state of exhaustion, confusion, and stress,
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zbudijo izčrpani, zmedeni in v stresu,
02:24
which starts the process all over again.
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kar proces ponovno začne od začetka.
02:27
When these cycles of stress and restlessness last several months,
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Ko ti ciklusi stresa in nespečnosti trajajo nekaj mesecev,
02:31
they’re diagnosed as chronic insomnia.
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se jih diagnosticira kot kronično nespečnost.
02:34
And while insomnia rarely leads to death,
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Medtem ko nespečnost redko vodi v smrt,
02:36
its chemical mechanisms are similar to anxiety attacks
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so njeni kemični mehanizmi podobni napadom panike,
02:40
found in those experiencing depression and anxiety.
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ki jih občutijo tisti, ki se borijo z depresijo in anksioznostjo.
02:43
So suffering from any one of these conditions
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Če trpimo za enim od teh problemov,
02:46
increases your risk of experiencing the other two.
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imamo večjo možnost, da bomo občutili še druga dva.
02:49
Fortunately, there are ways to break the cycle of sleeplessness.
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Na srečo obstajajo načini, kako presekati začarani krog nespečnosti.
02:53
Managing the stress that leads to hyperarousal
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Nadzorovanje stresa, ki vodi v močno razburjenje,
02:56
is one of our best-understood treatments for insomnia,
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je eden od naših najbolj razumljivih pristopov k zdravljenju nespečnosti
02:59
and good sleep practices can help rebuild your relationship with bedtime.
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in trening dobrega spanja lahko pomaga popraviti naš odnos do spanja.
03:04
Make sure your bedroom is dark and comfortably cool
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Zagotovite, da bo vaša spalnica temna in prijetno hladna,
03:07
to minimize “threats” during hyperarousal.
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da zminimalizirate 'nevarnosti' med izjemnim razburjenjem.
03:10
Only use your bed for sleeping,
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Posteljo uporabljajte le za spanje
03:12
and if you’re restless,
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in če ste nemirni,
03:13
leave the room and tire yourself out with relaxing activities
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zapustite sobo in se utrudite s sproščujočimi aktivnostmi,
03:17
like reading,
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kot so branje,
03:18
meditating,
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meditacija
03:19
or journaling.
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ali pisanje dnevnika.
03:20
Regulate your metabolism by setting consistent resting and waking times
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Regulirajte svoj metabolizem tako, da si nastavite stalen čas počitka
03:25
to help orient your body’s biological clock.
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in bedenja, s čimer pomagate svoji biološki uri, da se orientira.
03:29
This clock, or circadian rhythm,
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Ta ura ali cirkadiani ritem
03:31
is also sensitive to light,
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je občutljiv tudi na svetlobo,
03:33
so avoid bright lights at night
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zato se ponoči izogibajte močnim lučem,
03:35
to help tell your body that it’s time for sleep.
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da boste pomagali povedati telesu, da je čas za spanje.
03:38
In addition to these practices,
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Poleg tega nekateri zdravniki
03:39
some doctors prescribe medication to aid sleep,
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predpisujejo zdravila, ki pomagajo zaspati,
03:42
but there aren’t reliable medications that help in all cases.
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a nobeno zanesljivo zdravilo ne pomaga v vseh primerih.
03:46
And over-the-counter sleeping pills can be highly addictive,
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Tablete za spanje v prosti prodaji lahko povzročajo močno odvisnost,
03:49
leading to withdrawal that worsens symptoms.
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ki vodi v odtegnitev, ki še poslabša simptome
03:52
But before seeking any treatment,
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Preden se odločite za zdravljenje,
03:54
make sure your sleeplessness is actually due to insomnia.
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se prepričajte, da je vaša nespečnost dejansko insomnija.
03:58
Approximately 8% of patients diagnosed with chronic insomnia
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Približno 8 % pacientov z diagnozo kronične nespečnosti
04:02
are actually suffering from a less common genetic problem
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dejansko trpi za manj pogostim genetskim problemom,
04:05
called delayed sleep phase disorder, or DSPD.
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ki se imenuje motnja faze spanja ali (z angleško kratico) DSPD.
04:10
People with DSPD have a circadian rhythm significantly longer than 24 hours,
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Ljudje s to motnjo imajo cirkadiani ritem znatno daljši kot 24 ur,
04:15
putting their sleeping habits out of sync with traditional sleeping hours.
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zato njihove spalne navade niso usklajene s tradicionalnimi urami za spanje.
04:19
So while they have difficulty falling asleep at a typical bedtime,
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Ko tako težko zaspijo v tipičnem času za spanje,
04:22
it’s not due to increased stress.
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za to ni kriv stres.
04:25
And given the opportunity,
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Če imajo možnost,
04:26
they can sleep comfortably on their own delayed schedule.
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lahko mirno spijo po svojem lastnem zamaknjenem urniku.
04:30
Our sleeping and waking cycle is a delicate balance,
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Naš ciklus spanja in bedenja je delikatno ravnovesje,
04:33
and one that’s vital to maintain for our physical and mental wellbeing.
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ki je nujno za ohranjanje našega fizičnega in mentalnega zdravja.
04:37
For all these reasons,
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Zaradi tega
04:38
it’s worth putting in some time and effort
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se je vredno potruditi
04:41
to sustain a stable bedtime routine,
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za vzpostavitev stabilnega spalnega ritma,
04:44
but try not to lose any sleep over it.
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a zaradi tega ne izgubljajte spanca.
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