Experts gave recommendations on how to restore the regime after New Year's Eve

Staying out late, eating copious amounts of food and alcohol can disrupt the usual sleep-wake cycle, and even a one-time malfunction can have unpleasant consequences for the body. Experts from the OPEKA system of services for the elderly told Izvestia on December 23 what is the danger of sleep disorders and how to recover faster.

The reasons for the malfunction, according to doctors, are most often related to changes in the usual daily routine, exposure to bright light and excessive consumption of caffeine, alcohol and heavy food. All this disrupts the natural biological rhythms.

"The regime is disrupted due to a violation of the production of melatonin, a hormone that regulates sleep and wakefulness cycles. When we go to bed well after midnight, the natural peak of its production shifts, and the body stops understanding when to fall asleep. In addition, bright light, especially the blue spectrum from screens, suppresses melatonin synthesis, further confusing the biological clock. As a result, the alternation of deep and shallow phases of sleep is disrupted," said Lyudmila Morozova, PhD, a psychiatrist and oncologist at the OPEKA system of services for the elderly.

Lack of sleep affects not only well-being, but also overall health. Cognitive functions deteriorate, concentration and reaction speed decrease, immunity weakens, and metabolism is disrupted.

According to Sergey Panov, cardiologist and chief physician of the GUARDIANSHIP system, failure of the regime in children leads to irritability and decreased concentration of attention. In adults, chronic sleep deprivation increases the risk of cardiovascular diseases and metabolic disorders, including diabetes.

"The elderly are more likely to develop neurodegenerative diseases (for example, dementia), and blood pressure spikes are more frequent due to chronic fatigue and impaired social rhythms," the specialist explained.

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You should carefully restore sleep patterns. Morozova explained that attempts to "sleep it off" after a sleepless night often only make the situation worse. One full sleep cycle lasting 1.5–2 hours is enough for the body, whereas frequent fractional sleep is less effective. If a person has gone to bed much later than usual, it is wiser to get up only a little later than the usual time, so as not to shift the schedule for the whole day.

In addition, daylight also plays an essential role in restoring circadian rhythms. Doctors recommend spending 30 to 60 minutes outside, and longer in cloudy weather. Sunlight helps regulate melatonin production and makes it easier to fall asleep in the evening.

"Remember about moderation and if you allow yourself alcohol, alternate it with water. Before going to bed, ventilate the bedroom, keep it dark and cool, and put down your gadgets. Eliminate energy drinks and caffeine. Listen to your body and do not neglect a healthy sleep. After all, sleep is the foundation of well—being," advised Alexey Mavrin, founder and managing partner of the OPEKA system of services for the elderly.

Experts also warn that when the regime is down, you should not sleep for a long time during the day, take sleeping pills yourself, or do intensive workouts before going to bed. An attempt to endure severe drowsiness while driving is particularly dangerous, as this dramatically increases the risk of an accident. Following simple recommendations allows you to gently return to the usual rhythm without unnecessary stress for the body.

On November 26, somnologist Elena Kolesnichenko told Izvestia about the effect of lighting on sleep. She noted that problems with falling asleep and morning drowsiness can be associated not only with stress, but also with exposure to bright evening light: it suppresses the production of melatonin and shifts the biological clock. In the evening, our eyes and nervous system are especially sensitive to light, and if it is chosen incorrectly, the body stays awake longer.

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