What causes insomnia? - Dan Kwartler

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What keeps you up at night?

Šta vas drži budne po noći?

Pondering deep questions?

Razmišljanja o velikim pitanjima?

Excitement about a big trip?

Uzbuđenje zbog važnog putovanja?

Or is it stress about unfinished work,

Ili je to stres zbog nedovršenog posla,

an upcoming test,

nadolazećeg testa

or a dreaded family gathering?

ili bojazan zbog porodičnog okupljanja?

For many people, this stress is temporary, as its cause is quickly resolved.

Kod mnogih ljudi je ovaj stres privremen jer se njegov uzrok brzo reši.

But what if the very thing keeping you awake was stress about losing sleep?

Međutim, šta ako vas održava budnim upravo stres od gubitka sna?

This seemingly unsolvable loop is at the heart of insomnia,

Ova naoko nerešiva petlja je u srži nesanice,

the world’s most common sleep disorder.

najuobičajenijeg poremećaja sna na svetu.

Almost anything can cause the occasional restless night -

Gotovo bilo šta može uzrokovati povremenu nemirnu noć -

a snoring partner,

partner koji hrče,

physical pain,

fizički bol

or emotional distress.

ili emotivni nespokoj.

And extreme sleep deprivation like jetlag can throw off your biological clock,

A ekstremni nedostatak sna poput džetlega može da poremeti vaš biološki sat,

wreaking havoc on your sleep schedule.

razarajući vaš raspored spavanja.

But in most cases, sleep deprivation is short-term.

Međutim, u većini slučajeva, nedostatak sna je privremen.

Eventually, exhaustion catches up with all of us.

Vremenom će sve nas da sustigne zamor.

However, some long-term conditions like respiratory disorders,

Međutim, neka dugoročna stanja poput respiratornih poremećaja,

gastrointestinal problems,

problemi s organima za varenje i mnogi drugi

and many others can overpower fatigue.

mogu da nadjačaju umor.

And as sleepless nights pile up,

A kako se besane noći gomilaju,

the bedroom can start to carry associations of restless nights

spavaća soba može da poprimi asocijacije na nemirne noći

wracked with anxiety.

morene anksioznošću.

Come bedtime, insomniacs are stressed.

Čim stigne vreme za spavanje, insomničari su pod stresom.

So stressed their brains hijack the stress response system,

Pod tolikim stresom njihovi mozgovi preuzimaju sisteme protiv stresa,

flooding the body with fight-flight-or-freeze chemicals.

preplavljujući telo hemikalijama za borbu, beg ili zamrzavanje.

Cortisol and adrenocorticotropic hormones course through the bloodstream,

Kortizol i adrenokortikotropski hormoni teku kroz krvotok,

increasing heart rate and blood pressure,

ubrzavajući rad srca i krvni pritisak

and jolting the body into hyperarousal.

i teraju telo u hiperaktivno stanje.

In this condition, the brain is hunting for potential threats,

U ovom stanju, mozak lovi potencijalne pretnje,

making it impossible to ignore any slight discomfort or nighttime noise.

zbog čega je nemoguće ignorisati i najmanju nelagodnost i noćnu buku.

And when insomniacs finally do fall asleep,

A kada insomničari konačno zaspe,

the quality of their rest is compromised.

kvalitet njihovog počinka je ugrožen.

Our brain’s primary source of energy is cerebral glucose,

Glavni izvor energije našeg mozga je cerebralna glukoza,

and in healthy sleep, our metabolism slows to conserve this glucose for waking hours.

a tokom zdravog sna,

naš metabolizam usporava da bi sačuvao glukozu za budne sate.

But PET studies show the adrenaline that prevents sleep for insomniacs

No, istraživanja PET skenerom pokazuju da adrenalin sprečava san kod insomničara,

also speeds up their metabolisms.

ujedno im ubrzavajući metabolizam.

While they sleep, their bodies are working overtime,

Dok spavaju, njihova tela prekovremeno rade,

burning through the brain’s supply of energy-giving glucose.

sagorevajući energetske zalihe glukoze u mozgu.

This symptom of poor sleep leaves insomniacs

Ovaj simptom rđavog sna ostavlja insomničare

waking in a state of exhaustion, confusion, and stress,

da se bude u stanju iscrpljenosti, zbunjenosti i stresa,

which starts the process all over again.

zbog čega proces kreće ispočetka.

When these cycles of stress and restlessness last several months,

Kada ovi ciklusi stresa i nespokoja potraju nekoliko meseci,

they’re diagnosed as chronic insomnia.

dijagnostikuju se kao hronična nesanica.

And while insomnia rarely leads to death,

Iako nesanica retko dovodi do smrti,

its chemical mechanisms are similar to anxiety attacks

njeni hemijski mehanizmi su slični napadima panike

found in those experiencing depression and anxiety.

koje zatičemo kod onih u stanju depresije i anksioznosti.

So suffering from any one of these conditions

Dakle, bolovanje od bilo kog od ovih stanja

increases your risk of experiencing the other two.

vam uvećava rizik od proživljavanja ostala dva.

Fortunately, there are ways to break the cycle of sleeplessness.

Srećom, postoje načini da se razbije ciklus nespokoja.

Managing the stress that leads to hyperarousal

Kontrolisanje stresa, koji dovodi do hiperaktivnog stanja,

is one of our best-understood treatments for insomnia,

jedan je od najbolje shvaćenih tretmana za nesanicu,

and good sleep practices can help rebuild your relationship with bedtime.

a praksa dobrog sna može da pomogne

u novoj izgradnji vašeg odnosa sa vremenom za počinak.

Make sure your bedroom is dark and comfortably cool

Postarajte se da vam je spavaća soba mračna i ugodno sveža

to minimize “threats” during hyperarousal.

kako biste umanjili „pretnje” tokom hiperaktivnog stanja.

Only use your bed for sleeping,

Za spavanje jedino koristite krevet,

and if you’re restless,

a ako ste nespokojni,

leave the room and tire yourself out with relaxing activities

napustite sobu i izmorite se opuštajućim aktivnostima,

like reading,

poput čitanja,

meditating,

meditacije

or journaling.

ili pisanja dnevnika.

Regulate your metabolism by setting consistent resting and waking times

Regulišite metabolizam podešavanjem doslednih perioda sna i budnosti

to help orient your body’s biological clock.

kako biste pomogli vašem biološkom satu da se orijentiše.

This clock, or circadian rhythm,

Ovaj sat, to jest cirkadijalni ritam,

is also sensitive to light,

takođe je osetljiv na svetlost,

so avoid bright lights at night

stoga izbegavajte jaku svetlost po noći

to help tell your body that it’s time for sleep.

kako biste pomogli telu da zna da je vreme za spavanje.

In addition to these practices,

Uz ove prakse,

some doctors prescribe medication to aid sleep,

neki doktori preporučuju lekove koji pospešuju san,

but there aren’t reliable medications that help in all cases.

ali ne postoje pouzdani lekovi koji pomažu u svim slučajevima.

And over-the-counter sleeping pills can be highly addictive,

A pilule za spavanje u slobodnoj prodaji mogu da izazovu značajnu zavisnost,

leading to withdrawal that worsens symptoms.

koja vodi u apstinenciju koja pogoršava simptome.

But before seeking any treatment,

Ali, pre nego što potražite bilo kakav tretman,

make sure your sleeplessness is actually due to insomnia.

postarajte se da je vaša nesanica zaista uzrokovana insomnijom.

Approximately 8% of patients diagnosed with chronic insomnia

Otprilike 8% dijagnostikovanih pacijenata sa hroničnom nesanicom

are actually suffering from a less common genetic problem

zapravo pati od manje zastupljenog genetskog problema

called delayed sleep phase disorder, or DSPD.

koji se naziva poremećajem odgođene faze spavanja ili DSPD-em.

People with DSPD have a circadian rhythm significantly longer than 24 hours,

Ljudi sa ovim poremećajem imaju cirkadijalni ritam mnogo duži od 24 sata,

putting their sleeping habits out of sync with traditional sleeping hours.

zbog čega su njihove navike spavanja

u raskoraku sa tradicionalnim vremenom za spavanje.

So while they have difficulty falling asleep at a typical bedtime,

Pa, dok imaju poteškoće da zaspe u tipično vreme za spavanje,

it’s not due to increased stress.

ne radi se o povećanom stresu.

And given the opportunity,

A kad im se pruži prilika,

they can sleep comfortably on their own delayed schedule.

mogu ugodno da spavaju po sopstvenom odloženom rasporedu.

Our sleeping and waking cycle is a delicate balance,

Naš ciklus spavanja i budnosti je u delikatnoj ravnoteži

and one that’s vital to maintain for our physical and mental wellbeing.

i od životnog je značaja za održavanje naše fizičke i mentalne dobrobiti.

For all these reasons,

Zbog svih ovih razloga,

it’s worth putting in some time and effort

vredi uložiti nešto vremena i truda

to sustain a stable bedtime routine,

u održavanje postojane rutine spavanja,

but try not to lose any sleep over it.

ali nemojte da gubite san zbog toga.