Training “Consequences of sleep disorders. Rules of self-help”

Another training “Consequences of sleep disorders. Rules of self-help” was held on the basis of the scientific and educational unit of the Center for Mental Health of Odesa National Medical University.

The master class was conducted by a combat medic, a graduate of ONMedU. He spoke about his own experience of fighting insomnia in captivity. Students of 3-4 years prepared presentations.

Conclusions made during the training:

decreased performance and productivity are one of the most noticeable consequences;

lack of rest can affect the speed of reaction, the ability to make decisions and the overall effectiveness of work or study.
What to do in case of sleep disorders?

If the above problems appear, it is important to act comprehensively and systematically. The first step should be to consult a doctor to identify the causes of dyssomnia. A specialist can prescribe the necessary examinations and develop a treatment plan.

Keeping a sleep diary for 2–3 weeks can be very helpful. This diary should record the time you go to bed and wake up, any awakenings during the night, as well as factors that may have affected your sleep (stress, physical activity, diet).

Maintaining sleep hygiene includes creating a comfortable sleeping environment (dark, quiet, cool room), maintaining a daily routine, even on weekends.

Regular exercise can significantly improve the quality of your night’s rest. However, it is important to do it no later than 3 hours before bedtime, as intense physical activity can have the opposite effect.

Limiting caffeine and alcohol, especially in the afternoon – caffeine can remain in the body for up to 8 hours, so it is best to avoid it after lunch. Alcohol, although it can help you fall asleep faster, can lead to frequent awakenings during the night.

Limiting the use of electronic devices is also important for improving the quality of your night’s rest. The blue light emitted by screens can suppress the production of melatonin, a hormone that regulates the sleep-wake cycle.

If you are unable to cope with sleep disorders on your own, contact the specialists of the ONMedU Mental Health Center.