The doctor revealed the causes of autumn fatigue and methods of dealing with it

According to the latest data, almost half of Russians do not get enough sleep at night, sleep is affected by several factors. On October 24, somnologist Elena Kolesnichenko and experts from Arlight and ORMATEK told Izvestia about what leads to lack of sleep and fatigue, as well as how to overcome these conditions in the fall.

Autumn fatigue, insomnia, and depression are typical seasonal symptoms that patients often complain about. One of the reasons for this condition is the lack of sunlight.

"The lack of natural light disrupts melatonin production and disrupts circadian rhythms, which causes daytime drowsiness and insomnia, which are aggravated by improper lighting at home," explained Kolesnichenko.

Each country has established standards of illumination, in Russia this indicator is 300-500 lux indoors. To normalize biological rhythms, it is necessary to provide at least 400 lux during the day. At the same time, it is important that the lighting is uniform and does not irritate the nervous system with brightness.

"The solution may be to mimic the natural circadian rhythms of sunlight, or, scientifically speaking, biodynamic lighting. Such light changes its intensity and color temperature during the day, simulating the movement of the sun across the sky. In the morning and afternoon — cold or neutral, and in the evening — warm. Smart lighting control systems help to create such a light. They automatically adjust the lighting according to a preset scenario," explained Arlight lighting engineer Anna Ilchuk.

In addition, returning to an intense work rhythm after the summer holidays can cause autumn fatigue. Stress from work puts pressure on the nervous system, which disrupts sleep. It is important to create a relaxation ritual before going to bed, such as walking, meditating or reading, to calm down and prepare for a good rest.

An uncomfortable sleeping place also becomes a common cause of intermittent sleep. The mattress and pillow must be selected based on the buyer's parameters, as well as the characteristics of his sleep and preference for a sleeping place. A mistake in choosing a mattress or pillow can lead to prolonged falling asleep and frequent awakenings.

"A well-chosen mattress will help reduce nighttime awakenings and improve sleep quality. Pillows, in turn, must maintain the correct position of the head and neck in order to avoid tension in the cervical region," said Marina Vlasova, category manager at ORMATEK.

On September 30, Ekaterina Dmitrenko, a doctor, told us how to improve the quality of sleep. According to her, most adults need to sleep 7-9 hours per night (about 7.5 hours on average). This is not a whim, but a natural physiological need of the body. She stressed that lack of sleep is associated with increased mortality, metabolic and cardiovascular disorders, weight gain, decreased cognitive function and immunity.

All important news is on the Izvestia channel in the MAX messenger.