Too much sleep - is this normal?

It’s you, mare, who gets wet during the day - you sleep and don’t wake up. And Marfushenka-darling dozed off all day and didn’t break her back. Now she can wake up from the most silent rustling... Stepmother - Nastenka. Fairy tale "Morozko"

How different we people are! And not only externally. Moreover, our differences (character, habits) are obvious not only in the waking state, but also during sleep. For example, some people are sleeping - and next to them you can talk out loud, slam doors, vacuum cleaner and listen to heavy metal. They are in such a deep sleep that they periodically make those around them worry: is the person even alive?

It is simply impossible to coexist with others. A whisper, a vibration of the phone, the quietest steps along the corridor - and then the person who had just slept jumps up in extreme irritation. His eyes flash lightning, and he is ready to bring justice to the creators of the “hell noise”. Such a character may well, with a clear conscience, usurp power in the bedroom and make it his sole property. And his “obnoxious” neighbor will have to move to another room, because he/she allegedly tosses and turns too loudly or snores in his sleep...

Light sleep is a big problem for both the sleeper and his loved ones. A very light sleeper is simply a disaster for the whole family. Why does shallow sleep happen and what can you do about it?

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Light sleep: reasons

The reasons for shallow sleep are quite numerous. To better understand the problem and ways to solve it, let’s divide all the causes of sensitive sleep into two groups: normal (physiological) and not normal (pathological).

“Normal” light sleepers are:

Young mothers . The physiological processes occurring in the female body after childbirth, a constant state of alertness (has something happened to the child?), as well as the habit of waking up frequently at night, make the sleep of young mothers quite sensitive and easily disturbed.
Women in some phases of the menstrual cycle, pregnant . We combined these two groups into one, because the causes of light sleep in both cases are hormonal fluctuations, a change in the ratio of progesterone and estrogen in the body. As readers can already understand, very sensitive sleep is more the province of women than men.
Night shift workers. People who regularly work on a shift schedule usually have very light sleep, not only on night duty, but also at home. Due to disruption of the usual sleep-wake pattern, their biorhythms occur. It entails difficulty falling asleep at night and maintaining sound sleep. If you work the night shift, this article is for you.
Victims of psychological stress . This not entirely clear formulation refers, for example, to those people whose shallow sleep is caused by tense anticipation of the alarm clock ringing, set at an unusually early hour. Other similar situations can also cause episodic lightness of sleep.
Those who sleep a lot . If the norm for your body is 8 hours of sleep, and you spend 10 hours in bed, then gradually your sleep will begin to “spread” over these 10 hours. However, its “strength” will decrease. This is why people who go on vacation and start sleeping more than usual complain of light sleep. Among the unemployed and pensioners there are also many people whose reason for shallow sleep is its banal excess.
Pensioners . The light sleep of older people is not only due to “oversleeping.” They also reduce the production of the sleep hormone melatonin, which is responsible for falling asleep and maintaining sleep. As a result, most retirees have very light sleep, which over time can develop into insomnia.

And now – “abnormal” causes of shallow sleep.

Anxiety, depression, neurosis. A wide range of mental disorders reduces the “strength” of sleep and makes it very sensitive.
Somatic diseases . People who suffer from pain, discomfort, and other unpleasant symptoms sleep very shallowly. “If sleep alleviates suffering, the disease is not fatal.” The words of Hippocrates... However, sometimes a sick person can fall asleep, but the symptoms still continue to bother him, and therefore he sleeps very lightly.
Taking alcohol, stimulants, medications . An alcoholic’s sleep is light and brief, says popular wisdom. Rumor does not lie: alcohol helps you fall asleep, but the sleep that occurs under the influence of alcohol is superficial and intermittent (unless, of course, the person has fallen into an alcoholic coma). Also, drinking coffee, strong tea, and energy drinks 6-8 or less hours before bedtime, and smoking cigarettes less than 2-3 hours before bedtime are harmful to sound sleep. Finally, many medications, such as thyroid hormones, can make you sleep more lightly.

Sensitive skin: main causes and signs of the phenomenon

She blushes easily,
breaks out in rashes and generally behaves unpredictably. Sensitive skin - this is a very common phenomenon these days... What are the signs of increased skin sensitivity and the reasons for this - let's figure it out.

Sensitive skin is a term that has been actively used in the medical community since the last third of the 20th century. Sensitive skin is skin with a disorganized structure and impaired barrier function, unable to adequately ensure the organic and functional constancy of the internal environment of the body. It is more vulnerable to microbes, allergens, toxins and is predisposed to the development of various diseases.

The modern rhythm of life, unfortunately, does not contribute to healthy skin, quite the opposite. 60% of women and 40% of men believe they have sensitive skin. They mostly live in large cities, in conditions of constant psycho-emotional stress and environmental distress.

What is skin sensitivity?

Increased sensitivity of the skin can be characterized as its special “behavior”, manifested in less resistance to external and internal irritants (trigger factors). Let us emphasize that these irritants are not some kind of exceptional ones, but quite ordinary and familiar. External irritants include sudden temperature changes - the scourge of our climate in the autumn-winter season, contact with household chemicals or, say, increased water hardness. Internal irritants are features of the functioning of organs and systems, as well as the psyche, as a result of which the skin tends to become hypersensitive. Most experts today give the leading role in the formation of such a picture to genetic and neurogenic factors. Ethnic backgrounds are not discounted either. Skin sensitivity periodically worsens and then subsides for a while. Periods of exacerbation last from several days (menstruation, abuse of spicy food) to several weeks (stress, fatigue). It is believed that young women are more predisposed to it. But this is a very controversial statement. Many representatives of the fair sex note an increase in skin sensitivity just during perimenopause. When examining the skin, the doctor notes dysfunction of the stratum corneum and signs of dehydration (one of the modern diagnostic methods is dermatoscopy, an examination with an optical device under multiple magnification). And such changes are very characteristic of aging: the epidermis becomes thinner, lipid production decreases, intercellular lipid membranes are destroyed, therefore, the barrier properties of the skin deteriorate. The situation is aggravated by a decrease in the synthesis of hyaluronic acid, a powerful moisturizer, and coenzyme Q10, which stimulates the ability of cells to regenerate. Both dry and oily skin can suffer from increased sensitivity. However, with age, skin of any type begins to gravitate toward dryness.

Causes of increased skin sensitivity

Since increased skin sensitivity is expressed not only externally (redness, dilated capillaries, moderate inflammation), but also in sensations (tightening, tingling, burning, itching), experts distinguish two aspects of the problem: objective - what the doctor sees with his own eyes, and subjective - something that the doctor can only know from the patient’s words. It is precisely because of the large role of sensations in the formation of the concept of sensitive skin that it is proposed to define the corresponding diagnosis as sensitive skin syndrome - something not only obvious, but also apparent to the patient.

Most often, cosmetologists and dermatologists note cases of sensitive facial skin syndrome - in the forehead, nasolabial folds, upper lip, and chin. The occurrence of problems in these areas is associated with the thinness of the stratum corneum and a large number of nerve receptors. Cosmetics also make their “sensitive contribution”; they are not always adequately selected and correctly combined with each other. Hypersensitivity of the skin of the hands and upper chest is less common.

Skin as a mirror of health

The skin senses, absorbs and communicates. Lives a complex and eventful life. Skin is a mirror of our health, emotions and attitude towards ourselves. We turn purple with anger, pale with fear and glow with happiness. A dull, grayish complexion can be a sign of depression.

"I have sensitive skin." Some state this almost with satisfaction. Sensitive skin means a sensitive nature, special, emotional, vulnerable. The figurativeness of the language only confirms this correlation. It’s not for nothing that people who are too receptive are told that they need to develop thick skin. There is indeed a close connection between the epidermis, on the one hand, and the brain and nervous system, on the other hand. The brain and skin are formed at one stage of embryonic development and continue to interact throughout a person’s life - this fact is obvious to modern science. Moreover, it is now recognized that in a considerable number of cases, a dermatological disease first appears precisely after a serious emotional shock, and can subsequently go away on its own, after treatment with antidepressants or psychotherapy sessions.

The condition of the skin to a certain extent depends on our sense of self and mood. Research suggests that neurotransmitters—chemical messengers between the skin and the nervous system—can influence skin density, collagen and sebum production, and regulate pigmentation and immune response.

In 1974, the French psychoanalyst Didier Anzieu in his book “I Am Skin” established a “kinship” relationship between psychoanalysis and dermatology, contributing to the emergence of a new medical direction - psychodermatology, which, unfortunately, is still underestimated. “Man thinks with his skin” - this statement by D. Anzieu provides rich food for thought...

Expert opinion

Svetlana Shokolova,
dermato-cosmetologist at the RayLife Medical Center for Cosmetology
I have many patients with sensitive skin - prone to dehydration, irritation, and “capillary instability”. Based on my extensive practice, I can confidently say that sensitive skin loves intense pulsed light therapy (photorejuvenation). Among the devices for photorejuvenation, I would like to note the multifunctional platform M22.

As a result of exposure to broadband light, the skin tone is evened out (enlarged pores, age spots, signs of rosacea and other defects go away); texture improves; the tissues become denser and acquire good tone.

It is preferable to carry out photo procedures during the season of low solar activity, one session at an interval of a month. During the autumn-winter period, we usually manage to complete three or four such impacts.

Laser resurfacing is most likely not indicated for sensitive skin, although everything is decided on an individual basis.

If we talk about radiofrequency methods of rejuvenation, then there are no categorical prohibitions either. The main thing is, again, the individual choice of device. You can also perform ultrasound ultratherapy (Ulthera) procedures - a non-surgical SMAS facelift.

Anna Kovalchuk, cosmetologist and esthetician at the Matilda beauty salon
Frost, wind, sudden temperature changes... In winter, skin sensitivity worsens, which means it’s time to undergo a course of special procedures. For clients with sensitive skin, I use multi-stage care systems - salon lines of cosmetics and cosmeceuticals. One of these multi-level systems is “Soothing Tenderness” (Babor). The program includes sequential effects: delicate cleansing - peeling (milk, almond, ferulic - selected depending on the characteristics of the skin); applying a soothing mask; ampoule care that relieves irritation, tightness and flaking of the skin; use of a cream that restores hydrolipid balance. It is important to choose the right products for home care. Day cream should be less greasy, with a fairly light texture, night cream should be more greasy. As for the use of decorative cosmetics, of course, you should not deny yourself this. You just need to give preference to high-quality hypoallergenic formulas. Regarding the components, it would be a good idea to consult with a specialist.

Light sleep and insomnia – where is the line?

The causes of light sleep and insomnia overlap. And in general, it is not always clear how to distinguish these two conditions from each other... Light sleep leads to awakenings in the middle of the night, insomnia too. But they have a fairly clear criterion for distinction.

If a light sleeper gets a good night's sleep under ideal sleep conditions, then he is healthy. If he feels tired and drowsy the next morning, then his condition should be interpreted as insomnia.

When a person has had shallow sleep for as long as he can remember, this problem does not require seeing a doctor and treatment. When increased sensitivity to sleep has recently begun to bother a person, he should be more attentive to himself: over time, this can develop into insomnia.

Light sleep: what to do

The procedure for sensitive sleep depends on what causes it and whether it needs correction. Below is a list of tips on do's and don'ts for light sleepers. If you are a light sleeper, choose from the list the recommendations that suit you.

Create ideal conditions for relaxation - take care of sleep and bedroom hygiene. Sometimes it is enough for a shallow sleeper to assume an intimidating appearance and talk to noisy neighbors, and his sleep will immediately improve. Although he is empathetic, no one interrupts him, so he ceases to be a problem. Does the light wake you up? Thick curtains will help create impenetrable darkness in your bedroom. Comfortable temperature and humidity are provided by climate control equipment. Before going to bed, do not forget to ventilate the room.

Neutralize other irritants: install plastic windows in the bedroom to protect against sounds from the street, sleep in a separate room so that household noise does not disturb you, use earplugs.

Pay attention to your sleeping area. You may be used to your favorite sagging sofa, but if it is narrow, so you can’t turn around at night, or too hard, which causes muscle tension, you are guaranteed a light sleep. You need to sleep on a wide bed with an orthopedic mattress and a medium-height pillow. You need to choose a blanket according to the season and relax on soft-touch linen made from hygienic materials.

You can increase the soundness of your sleep with the help of general hygiene and relaxation measures : taking a warm bath, massage, walking before bed, drinking soothing herbal tea. A recognized way to relax and overcome light sleep is evening sex.

Before you panic (Light sleep – what to do?!!), think about what not to do. For example, you should not drink tea and coffee shortly before bedtime, or smoke.

Play sports . Many modern people are almost deprived of sports activities. Meanwhile, the feeling of muscle fatigue and the enrichment of tissues with oxygen are excellent natural sleep aids. Practice aerobic exercise (swimming, jogging) 5-6 times a week, and this will give an excellent result - you will sleep better.

Use white noise . White noise is the only sound that helps you fall asleep and overcome light sleep. There are special sound generators that reproduce it. Many people say that with them, shallow sleep becomes strong and healthy.

Take Melatonin (Melaxen). Elderly people with light sleepers are especially advised to follow this advice. A Melatonin tablet 45-60 minutes before bedtime makes your night's rest more complete. Also sometimes the dietary supplement Tryptophan helps improve sleep. The body produces the sleep hormone melatonin from this substance. Tryptophan does not have a guaranteed and quick result (unlike Melaxen), but some say that it helps them.

If you're feeling tense and a little anxious, something as simple as locking your bedroom can help you sleep better. Psychologists say that light sleep may be associated with the expectation of a threat and a person's fear of being attacked while sleeping when he is defenseless. If a person isolates himself from the outside world with a door, he may become calmer, and then his sleep will be better.

If there are external reasons to worry and experience tension, a couple of hours before bed, agree with yourself not to worry, calm down , and put off thinking about problems until tomorrow.

If the cause of sensitive sleep is psychological disorders, it is better to consult a psychotherapist.

If you suspect insomnia, you should go to a somnologist .

How does this characteristic manifest itself in practice?

Highly sensitive children react strongly to external stimuli and need longer periods of rest to cope with their emotions. For all parents, daily life changes as soon as a child is born. But what to do when the baby is especially sensitive? Is there a test for particularly sensitive children and what are its characteristics?

Psychologists often confront the problem of recognizing hypersensitivity and explain what tips parents can use to strengthen their child's self-confidence.

Highly sensitive children have special perceptions

They, one might say, have images of all feelings. This makes highly sensitive children more aware of their surroundings. Such receptive kids evaluate ordinary everyday life a little differently. Therefore, noisy, hectic environments pose a particular problem for these children. This becomes noticeable even in infancy. Some babies cry especially often when there is a little more background noise and stimulation than they are used to.

However, in a protected family environment, highly sensitive children are hardly visible and the extent of their differences is difficult to recognize. In a routine, they do not worry and show less of their character. Going to kindergarten for the first time poses significant challenges for many parents because the sheer force of new experiences can place an undue burden on highly sensitive children.

This is especially problematic when parents have little understanding of why the child reacts this way. In many cases, incorrect diagnoses and assumptions are made, so ADHD or ADD in such children is often assumed by mothers and fathers themselves. Which is not always true.

The fact is that children who are extremely sensitive to their environment do not suffer from attention disorder. Most likely, only excessive stimulation leads to the fact that the child can no longer cope and gets scared, expressing this in all ways available to him.

If hypersensitivity occurs in an infant or toddler, parents must learn to pay attention to his behavior.

Recognize high sensitivity in children

Research on the topic of hypersensitivity: At the moment, there are only a few significant scientific treatises on hypersensitivity. To get acquainted, you can study the book “The Highly Sensitive Child. How to Help Our Children Thrive in a Hard World by Elaine Aron. After this, it may be easier for parents to recognize this characteristic in their babies. Observations will also help.

Very sensitive children tend to be cautious in their interactions with other people and react relatively sharply to changes. In principle, not all babies react the same way to certain external stimuli, so it can sometimes be difficult to correctly interpret the symptoms.

The following is a short list of characteristics that indicate high sensitivity in children:

babies do not calm down in an unusual environment, even in their arms and even after a while;
some children react aggressively and angrily or become withdrawn in unfamiliar situations;
after an acute outburst of some strong feeling, it is difficult to calm children down;
a child cries in the water;
very sensitive children often react anxiously to new people;
such children are easily distracted;
daily personal hygiene can be very difficult;
there is a strong reaction to injustice;
many items of clothing are perceived as uncomfortable;
certain experiences occupy children for a long time;
they have a perfectionistic disposition;
have an acute reaction to odors.

Please note that the list is by no means exhaustive and cannot replace an accurate test. It is intended only to give parents an idea of whether their child may be very sensitive.

High sensitivity is an advantage and a disadvantage at the same time

Children with high sensitivity are in no way sick and do not need to be treated. However, they usually have some personality traits that can make everyday life much more difficult, so psychological help can be very helpful.

This primarily helps children have self-confidence so that they can cope with themselves and their high sensitivity. If children in kindergarten already receive enough help, thanks to parents, teachers and psychotherapy, the transition to school becomes less difficult, and children learn to recognize situations in which they need to leave in order to calm down.

Here are some positive and negative aspects of high sensitivity in children:

very empathic, so close friendships are possible;
perceive the environment comprehensively and understand it very accurately;
are extremely inquisitive and understand many things at an early stage;
often have great imagination and are very creative;
the desire for perfection makes precise work possible (for example, in a book, children see countless details);
sometimes it is difficult to conduct business in groups, so that withdrawal occurs (extreme manifestations lead to loneliness);
very attached to people they know, need support, doubt themselves;
a low threshold of irritation leads to difficulties in stressful situations;
it takes more time to process everything correctly;
often spend a lot of time on small details;
Perfectionistic personality traits sometimes interfere with children's ability to do well in school.

It is important to highlight the positive aspects of highly sensitive people and teach them how to cope with difficult situations as early as possible. Because many highly sensitive children are very intelligent, it is still not entirely clear to what extent highly sensitive behavior may be related to intelligence.