Ljudje prespimo tretjino svojega življena, saj je spanje nujno potrebno za nemoteno telesno in duševno delovanje. Po dobrem spancu se počutimo spočiti in budni ter pripravljeni na izzive dneva. Redno in dobro spanje vpliva na boljše razpoloženje, večjo delovno uspešnost ter boljšo telesno pripravljenost. Spanje je povezano s številnimi fiziološkimi sistemi, ki vplivajo na spomin, imunski sistem, uravnavanje hormonov, telesno temperaturo, srčno-žilne regulacije in drugo. Motnje spanja pa povzročajo številne zdravstvene težave, kot so debelost, sladkorna bolezen, oslabljen imunski sistem, celo nekatere oblike raka. Kratko spanje, med drugim, poslabša tudi kognitivne in izvršilne funkcije.

Raziskave Nacionalnega inštituta za javno zdravje (NIJZ) kažejo, da Slovenci premalo spimo (dovolj dolgo spi le dobra tretjina). Delno je trajanje spanja povezano s prezgodnjim začetkom delovnega dne, dodatno pa težave še povečuje prevelika izpostavljenost svetlobnim virom, predvsem zaslonom različnih elektronskih naprav v večernem času in hkrati nezadostna izpostavljenost dnevni svetlobi.

Kadar težave s spanjem trajajo dlje časa govorimo o motnji spanja. Obstaja več motenj spanja, najpogostejša pa je nespečnost ali insomnia, kjer ima posameznik težave z uspavanjem, zanjo pa je značilno tudi nočno ali zgodnje jutranje prebujanje. Motnja spanja je lahko pridružena tudi drugim težavam v duševnem zdravju (npr. depresiji, bipolarni motnji razpoloženja, anksioznosti).

Prepoznavanje motenj spanja je zelo pomembno, saj vpliva tako na telesno, kot na duševno zdravje posameznika. Pravočasno prepoznavanje znakov motenj spanja in ukrepanje pa vodi h krepitvi imunske odpornosti, lažjemu prebolevanju različnih bolezni, boljšemu razpoloženju, boljšim psihomotoričnim sposobnostim, zbranosti, boljši telesni pripravljenosti in uravnavanju stresa.

Kako lahko pomagate sebi in vrstniku do boljšega spanja (higiena spanja)?

  • Vedno hodite spat in vstajajte ob isti uri.
  • Izogibajte se popoldanskemu in večernemu dremežu.
  • Vsaj 4 ure pred spanjem se izogibajte pitju alkohola in kajenju.
  • Vsaj 6 ur pred spanjem se izogibajte kofeinu, ki ga vsebuje kava, pravi čaj, številne poživljajoče pijače in tudi čokolada.
  • Vsaj 4 ure pred spanjem se izogibajte mastni, pekoči in sladki hrani.
  • Vsaj 30 minut pred spanjem se izogibajte uporabi elektronskih naprav – modra svetloba iz naprav spodbuja možgansko aktivnost in s tem onemogoča zdrs v spanje.
  • Redno se ukvarjajte s športom, vendar ne tik pred spanjem.
  • Spalnice ne uporabljajte kot pisarno, delavnico ali telovadnico.
  • Uvedite večerni ritual v obliki sproščujočih in pomiritvenih dejavnosti (npr. branje, sprostitvene tehnike in dihalne vaje). Čas pred spanjem naj ne bo namenjen premišljevanju o prihajajočih obveznostih, temveč naj bo usmerjen na pripravo in umiritev telesa za spanje.
  • Okolje v katerem spite, naj bo zatemnjeno, tiho, udobno, čisto in primerne temperature (18 C) – po potrebi poskrbite za dodatno zatemnitev prostora. Iz prostora odstranite vse moteče elektronske naprave, med katere sodi tudi mobilni telefon (če ga uporabljate kot budilko, ga pred spanjem preklopite na letalski način).

V kolikor upoštevanje zgoraj navedenih priporočil ni učinkovito in se kljub temu zbujate neprespani, kar omejuje vaše vsakodnevne aktivnosti, je smiselno poiskati pomoč pri strokovnjaku (ambulante za motnje spanja).

Na Univerzi v Mariboru se v sodelovanju z Društvom študentov invalidov Slovenije trudimo, da bi zagotovili potrebno pomoč tudi študentom, ki se zdravijo zaradi motenj spanja kot primarno ali pridruženo težavo osnovni bolezni.

People sleep a third of their lives, as sleep is essential for smooth physical and mental functioning. After a good night’s sleep, we feel rested and awake and ready for the challenges of the day. Regular and good sleep has an effect on better mood, greater work performance and better physical fitness. Sleep is associated with many physiological systems that affect memory, immune system, hormone regulation, body temperature, cardiovascular regulation and more. Sleep disorders, however, cause a number of health problems, such as obesity, diabetes, a weakened immune system, and even some forms of cancer. Short sleep, among other things, also impairs cognitive and executive functions.

Research by the National Institute for Public Health (NIJZ) shows that Slovenians do not get enough sleep (only a good third sleep long enough). The duration of sleep is partly related to the premature start of the working day, and the problem is further exacerbated by excessive exposure to light sources, especially the screen of various electronic devices in the evening and insufficient exposure to daylight.

When sleep problems last for a long time, we talk about sleep disorders. There are several sleep disorders, the most common being insomnia, where an individual has trouble falling asleep and is also characterized by waking up at night or early in the morning. Sleep disorders can also be associated with other mental health problems (e.g., depression, bipolar mood disorder, anxiety).

Recognizing sleep disorders is very important as it affects both the physical and mental health of an individual. Timely recognition of signs of sleep disorders and action leads to strengthening the immune system, easier recovery from various diseases, better mood, better psychomotor skills, concentration, better physical fitness and stress management.

How can you help yourself and your peers to sleep better (sleep hygiene)?

  • Always go to bed and get up at the same time.
  • Avoid afternoon and evening naps.
  • Avoid drinking alcohol and smoking at least 4 hours before bedtime.
  • Avoid caffeine contained in coffee, real tea, many invigorating drinks and even chocolate at least 6 hours before bedtime.
  • Avoid greasy, spicy and sugary foods at least 4 hours before bedtime.
  • Avoid using electronic devices at least 30 minutes before bedtime – the blue light from the devices stimulates brain activity and thus prevents you from falling asleep.
  • Exercise regularly, but not right before bedtime.
  • Do not use the bedroom as an office, workshop or gym.
  • Introduce an evening ritual in the form of relaxing and calming activities (e.g., reading, relaxation techniques, and breathing exercises). Bedtime should not be spent thinking about upcoming commitments, but should be focused on preparing and calming the body for sleep.
  • The environment in which you sleep should be dark, quiet, comfortable, clean and at a suitable temperature (18 C) – if necessary, provide additional darkening of the room. Remove all disturbing electronic devices from the room, including a mobile phone (if you use it as an alarm clock, switch it to airplane mode before going to bed).

If following the above recommendations is not effective and you still wake up tired, which limits your daily activities, it makes sense to seek help from a specialist (sleep clinic).

At the University of Maribor, in cooperation with the The Slovenian Association of Disabled Students, we strive to provide the necessary assistance to students who are being treated for sleep disorders as a primary or associated problem of the underlying disease.