Edgar Cayce
“Dreams are today’s answers to tomorrow’s questions.”
Since ancient times, dreams have been a remedy. Good sleep is associated with good health.
Circadian rhythm disorders, particularly related to wakefulness and sleep, are among the most widespread health issues of modern humans.
What does modern civilization dictate to humans? Does one still expect to receive calls after 10 p.m.? Do the light effects from phone and tablet screens interfere with melatonin release in the brain and lead to digital insomnia?
The solution to the problem always lies in discovering the problem.
We start our day by staring at our “devices,” responding to messages, and engaging in virtual communication, which creates a sense of connection while we understand each other less and less. Throughout the day, we periodically check news and notifications. We end the day by reviewing all social networks again and setting an alarm for the next day, with the phone remaining close to us like an extended hand. A constant feeling of missing out lingers in the air.
While mobile phones have their advantages, they disrupt important physiological processes – when we are not sufficiently alert during the day, we will sleep poorly.
What is good sleep?
An adult typically sleeps for 7-8 hours. Two important phases alternate: nonREM and REM (rapid eye movement) – the phase when dreaming occurs.
The nonREM phase is characterized by alpha, theta, and delta waves.
The REM phase is also known as paradoxical sleep: if a person wakes up during this phase, they remember what they dreamed about. During REM sleep, new experiences are compared with old ones, and specific content is distinguished and remembered. Persistent waking during this phase can lead to serious psychological disorders with illusions and hallucinations, increased drowsiness, motor discoordination, and impaired concentration during the day.
The brain is the only organ that benefits from sleep. Sleep allows for neuron recovery and synapse maturation, which facilitates memory and, consequently, learning.
Melatonin is a hormone secreted by the pineal gland, a small gland at the base of the brain. The highest secretion of melatonin occurs during the night. Very early after birth, approximately on the fifteenth day, the gland responds to the day-night cycle and regulates sleep, regardless of blinds and darkening the baby’s room during the day. Melatonin induces sleep and maintains it. It is under the control of the sympathetic nervous system. Blocking receptors in the sympathetic nervous system, such as with beta-blockers like propranolol or atenolol, which are common medications for treating high blood pressure, can cause wakefulness and sleep problems.
What is important for good sleep?
The usual bedtime and wake-up time are often mentioned. More important is going to bed and waking up at the usual times rather than the absolute amount of time spent sleeping. Shifting sleep time by 3 hours, either forward or backward, has a negative effect on mood and efficiency the next morning.
Conditions for sleep, such as ventilation and temperature, and the characteristics of the bedding, are therapeutic measures and fundamental sleep hygiene. Walking, exercise, and pre-sleep workouts can stimulate wakefulness. Stimulants, such as coffee and tea, energy drinks available for purchase, and additional excitements to the nervous system, whether from sounds or images, delay falling asleep.
Rituals such as having a glass of warm milk or reading a book in bed help promote peaceful sleep. Reading is the best way to calm down before sleeping. Watching television or using a phone before bed negatively affects sleep.
Before bed, set aside more time for reading. We will discuss how books help and improve our lives further below…