What causes insomnia? - Dan Kwartler

Translator: Guzal Khasan-zoda Reviewer: Nazarbek Nazarov

What keeps you up at night?

Kechalari uxlolmayapsizmi?

Pondering deep questions?

Muhim masalalar haqida o'ylayapsizmi?

Excitement about a big trip?

Uzoq safarni kutyapsizmi?

Or is it stress about unfinished work,

Yoki tugallanmagan ish, yaqinlashib kelayotgan

an upcoming test,

nazorat yoki yoqimsiz

or a dreaded family gathering?

oilaviy bayram tufayli tashvishlanyapsizmi?

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

Ko'pchilik uchun bunday stress vaqtincha va uni sabablarini bartaraf etish mumkin.

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

Uyqu yo'qolishi haqida tashvishlanayot- ganingizdan uxlolmayotgan bo’lsangiz-chi?

This seemingly unsolvable loop is at the heart of insomnia,

Bu muammoli charxpalak uyqusizlikning - dunyodagi

the world’s most common sleep disorder.

eng keng tarqalgan uyqu buzilishinining asosini tashkil qiladi.

Almost anything can cause the occasional restless night -

Uyqusiz tunning sababi har qanday narsa bo'lishi mumkin:

a snoring partner,

juftingizning xurrak otishi,

physical pain,

jismoniy og'riq

or emotional distress.

yoki ruhiy kechinmalar.

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

Masalan uzoq vaqt davomida uyquning yo'qligiga bir necha vaqt zonalarini kesib

o'tishda biologik ritmlarning buzilishi, dam olish

wreaking havoc on your sleep schedule.

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

tartibini butunlay yo'q qiladi. Lekin ko'pincha biz qisqa vaqtgagina

Eventually, exhaustion catches up with all of us.

uyqumizni yo'qotamiz. Oxir-oqibat, charchoq bizni qutqaradi.

However, some long-term conditions like respiratory disorders,

Biroq, ba'zi surunkali kasalliklar, masalan, nafas olish tizimi,

gastrointestinal problems,

oshqozon-ichak trakti va boshqa

and many others can overpower fatigue.

kasalliklar charchoqdan ko'ra kuchliroq bo'lishi mumkin.

And as sleepless nights pile up,

Tunlaringizni qanchalik ko'p uyqusiz

the bedroom can start to carry associations of restless nights

o'tkazsangiz, yotoqxona shunchalik kam dam olish joyi sifatida gavdalanadi va

wracked with anxiety.

bu esa stress olib keladi.

Come bedtime, insomniacs are stressed.

Uyqusizlikka chalinganlarda u uyqu vaqti bilan birga boshlanadi.

So stressed their brains hijack the stress response system,

Stress holatida miya "ur, qoch yoki qotib qol"

himoya reaktsiyasini boshlab yuboradi.

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

Cortisol and adrenocorticotropic hormones course through the bloodstream,

Qon aylanishi bilan Kortizol va adreno- kortikotrop gormonlar tarqaladi,

increasing heart rate and blood pressure,

natijada puls va bosim kuchayadi, bu o'z o'rnida

and jolting the body into hyperarousal.

uyqusizlikka olib keldi.

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

Bu holatda miya potentsial tahdidlar bilan to'qnashuvni kutadi,

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

va shuning uchun eng kichik noqulaylik yoki begona shovqinni sezmaslik qiyin.

And when insomniacs finally do fall asleep,

Uyqusizlikka chalinganlar uxlab qolishsa ham

the quality of their rest is compromised.

ularning uyqu sifati pasayadi.

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

Miyamiz uchun energiyaning asosiy manbai glyukoza bo'lib, sog'lom uyqu bilan

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

birga metabolizm kamayadi, bu bedorlik uchun glukozani saqlaydi.

But PET studies show the adrenaline that prevents sleep for insomniacs

PE tadqiqotlari davomida adrenalin nafaqat uyqusizlik bilan og'rigan bemorlarga

also speeds up their metabolisms.

uxlab qolishiga yo'l qo'ymasligini, balki ulardagi metabolizmni ham

While they sleep, their bodies are working overtime,

tezlatishini aniqlashdi. Ular uxlayotganda, tananing miya uchun

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

saqlagan glyukoza energiya zahiralari yonib, ortiqcha ish vaqtidek ishlaydi.

This symptom of poor sleep leaves insomniacs

Yomon uyquning bu alomati uyqusizlik bilan og'riganlarning charchash,

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

chalkashlik va stress holatida uyg'oni- shiga olib keladi, oqibatda bu jarayon

which starts the process all over again.

yana bir bor aylana boshlaydi.

When these cycles of stress and restlessness last several months,

Stress va uyqusizlikning bu davrlari bir necha oy davom etganda,

they’re diagnosed as chronic insomnia.

surunkali uyqusizlik tashxisi qo’yiladi.

And while insomnia rarely leads to death,

Uyqusizlik kamdan-kam hollarda o'limga olib keladigan

its chemical mechanisms are similar to anxiety attacks

bo'lsa-da, uning kimyoviy mexanizmlari tushkunlikka chalinganlar

found in those experiencing depression and anxiety.

panik hujumlarning xurujiga o’xshaydi.

So suffering from any one of these conditions

Shuning uchun ta'riflangan muammolarning har biri

increases your risk of experiencing the other two.

bu ikki tashxis xavfini orttiradi.

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

Baxtimizga, uyqusizlik davrlarini yengish yo'llari mavjud.

Managing the stress that leads to hyperarousal

Haddan tashqari zo'riqishga olib keladigan stress

is one of our best-understood treatments for insomnia,

omillarini bartaraf etish uyqusizlikni davolashda eng keng tarqalgan

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

usullardan biridir va quyidagi maslahatlar tungi uyquni tiklashga yordam beradi.

Make sure your bedroom is dark and comfortably cool

Yotoqxona qorong'i va yetarlicha salqin ekanligiga ishonch hosil qiling,

to minimize “threats” during hyperarousal.

bu xayolli tahdidlarning kamayishiga yordam beradi.

Only use your bed for sleeping,

Faqat krovatingizda uxlang; uxlolmasangiz,

and if you’re restless,

yotoqxonadan chiqing

leave the room and tire yourself out with relaxing activities

va o'qish, meditatsiya yoki kundalik tutish kabi taskin beruvchi

like reading,

mashg'ulotlarni

meditating,

topishga

or journaling.

harakat qiling.

Regulate your metabolism by setting consistent resting and waking times

Metabolizmni boshqaring,

tanangiz biologik soatlarga yo'naltirilishi uchun ma'lum vaqtda

to help orient your body’s biological clock.

uxlashga va uyg'onishga rioya qilishga harakat qiling.

This clock, or circadian rhythm,

Bu soatlar yoki sirkad ritm yorug'likka ham bog'liq,

is also sensitive to light,

shuning uchun kechalari yorqin nurdan

so avoid bright lights at night

qoching, shunda organizm uxlash vaqti

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

kelganini bilib oladi. Ushbu maslahatlarga qo'shimcha qilib

In addition to these practices,

shifokor uxlashga yordam

some doctors prescribe medication to aid sleep,

beradigan uyqu tabletkalarini yozib berishi mumkin, ammo uyqusizlikning

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

barcha holatlarida yordam beradigan dorilar mavjud emas. Hamma joyda

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

sotiladigan dorilar esa bu kasallikning takrorlanishiga

leading to withdrawal that worsens symptoms.

va yomonlashishiga olib kelishi mumkin.

But before seeking any treatment,

Ammo davolanishni boshlashdan oldin, uyquni

make sure your sleeplessness is actually due to insomnia.

yo'qolishi, uyqusizlikdan kelib chiqqanligiga ishonch hosil qiling.

Approximately 8% of patients diagnosed with chronic insomnia

Surunkali uyqusizlik bilan kasallangan bemorlarning taxminan

are actually suffering from a less common genetic problem

8% uyqu fazasi kechikish sindromi deb ataladigan

called delayed sleep phase disorder, or DSPD.

kamroq tarqalgan irsiy kasallikdan aziyat chekishadi. Kutish fazasini

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

kechiktirish sindromi bo'lgan odamlarda sirkad ritm 24soatdan ko'proq davom etadi,

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

buning natijasida uxlash an'anaviy uyqu soatlariga to'g'ri kelmaydi.

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

Ular ajratilgan vaqtda uxlashda qiyinchiliklarga uchrashadi,

it’s not due to increased stress.

lekin ular stressni boshdan kechirmaydilar.

And given the opportunity,

Agarda ular imkoniyatga ega

they can sleep comfortably on their own delayed schedule.

bo'lsalar, o'zlari uchun qulay vaqtda uxlab qolishlari mumkin.

Our sleeping and waking cycle is a delicate balance,

Bizning uyqu va uyg'onish siklimiz juda nozik mexanizmligi

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

sabab bizning jismoniy va psixologik muvozanatimiz uchun bu ishda

muvaffaqiyatsizlikka yo'l qo'ymaslik muhimdir.

For all these reasons,

it’s worth putting in some time and effort

Ushbu maqsad -

barqaror dam olish tartibini saqlab qolish

to sustain a stable bedtime routine,

uchun ozgina vaqt va kuch sarflash kerak, lekin uyqungizni

but try not to lose any sleep over it.

yo'qotmaslik uchun haddan ziyod kuchingizni ishlatmang.