Спи, пей, дыши: Простые привычки для хорошего самочувствия

Notes

1

National Sleep Foundation. National Sleep Foundation's 2023 Sleep in America Poll. 2023 March 9. https://www.thensf.org/wp-content/uploads/2023/03/NSF-2023-Sleep-in-America-Poll-Report.pdf.

2

Taylor K, Jones EB. Adult Dehydration. StatPearls. Treasure Island (FL): StatPearls Publishing; 2022 Oct. https://www.ncbi.nlm.nih.gov/books/NBK555956.

3

Thomas ET, Guppy M, Straus SE, et al. Rate of normal lung function decline in ageing adults: a systematic review of prospective cohort studies BMJ Open 2019; 9: e028150. doi:10.1136/bmjopen-2018–028150.

4

HIIT-тренировка (High-Intensity Interval Training), или ВИИТ (высокоинтенсивная интервальная тренировка) – тренировка, при которой чередуются периоды коротких интенсивных нагрузок и этапы расслабления, во время которых человек выполняет упражнения с более низкой интенсивностью. Пример: сочетание быстрого бега на короткую дистанцию и спокойной ходьбы. – Прим. ред.

5

Garland SN, Rowe H, Repa LM, Fowler K, Zhou ES, Grandner MA. A decade's difference: 10-year change in insomnia symptom prevalence in Canada depends on sociodemographics and health status. Sleep Health. 2018 Apr; 4(2):160–65. doi:10.1016/j.sleh.2018.01.003. Epub 2018 Feb 19. PMID: 29555129; PMCID: PMC6203592.

6

Moreno CRC, Conway SG, Assis M, Genta PR, Pachito DV, Tavares A Jr, Sguillar DA, Moreira G, Drager LF, Bacelar A. COVID-19 pandemic is associated with increased sleep disturbances and mental health symptoms but not help-seeking: a cross-sectional nation-wide study. Sleep Science 2022 Jan–Mar; 15(1):1–7. doi:10.5935/1984–0063.20220027. PMID: 35662970; PMCID: PMC9153976.

7

Brinkman JE, Reddy V, Sharma S. Physiology of Sleep. 2023 Apr 3. StatPearls. Treasure Island (FL): StatPearls Publishing; April 2023. PMID: 29494118.

8

Brinkman JE, Reddy V, Sharma S. Physiology of Sleep. 2023 Apr 3. StatPearls. Treasure Island (FL): StatPearls Publishing; April 2023. PMID: 29494118.

9

Jung CM, Melanson EL, Frydendall EJ, Perreault L, Eckel RH, Wright KP. Energy expenditure during sleep, sleep deprivation and sleep following sleep deprivation in adult humans. J Physiol. 2011 Jan 1; 589(Pt 1):235–4. doi:10.1113/jphysiol.2010.197517. Epub 2010. Nov 8. PMID: 21059762; PMCID: PMC3039272.

10

Takahashi Y, Kipnis DM, Daughaday WH. Growth hormone secretion during sleep. J Clin Invest. 1968 Sep; 47(9):2079–90. doi:10.1172/JCI105893. PMID: 5675428; PMCID: PMC297368.

11

Longo UG, Candela V, De Salvatore S, Piergentili I, Panattoni N, Casciani E, Faldetta A, Marchetti A, De Marinis MG, Denaro V. Arthroscopic Rotator Cuff Repair Improves Sleep Disturbance and Quality of Life: A Prospective Study. Int J Environ Res Public Health. 2021 Apr 6; 18(7):3797. doi:10.3390/ijerph18073797. PMID: 33917277; PMCID: PMC8038746.

12

McAlpine CS, Kiss MG, Zuraikat FM, Cheek D, Schiroli G, Amatullah H, Huynh P, Bhatti MZ, Wong LP, Yates AG, Poller WC, Mindur JE, Chan CT, Janssen H, Downey J, Singh S, Sadreyev RI, Nahrendorf M, Jeffrey KL, Scadden DT, Naxerova K, St-Onge MP, Swirski FK. Sleep exerts lasting effects on hematopoietic stem cell function and diversity. J Exp Med. 2022 Nov 7; 219(11): e20220081. doi:10.1084/jem.20220081. Epub 2022 Sep 21. PMID: 36129517; PMCID: PMC9499822.

13

Seibt J, Frank MG. Primed to Sleep: The Dynamics of Synaptic Plasticity Across Brain States. Front Syst Neurosci. 2019 Feb 1; 13:2. doi:10.3389/fnsys. 2019.00002. PMID: 30774586; PMCID: PMC6367653.

14

Siegel JM. The neurotransmitters of sleep. J Clin Psychiatry. 2004; 65(Suppl16):4–7. PMID: 15575797; PMCID: PMC8761080.

15

Lipinska G, Thomas KGF. The Interaction of REM Fragmentation and Night-Time Arousal Modulates Sleep-Dependent Emotional Memory Consolidation. Front Psychol. 2019 Aug 2; 10:1766. doi:10.3389/fpsyg.2019. 01766. PMID: 31428021; PMCID: PMC6688536.

16

Li W, Ma L, Yang G, Gan WB. REM sleep selectively prunes and maintains new synapses in development and learning. Nat Neurosci. 2017 Mar; 20(3):427–37. doi:10.1038/nn.4479. Epub 2017 Jan 16. PMID: 28092659; PMCID: PMC5535798.

17

Walker MP, van der Helm E. Overnight therapy? The role of sleep in emotional brain processing. Psychological Bulletin. 2009; 135(5):731–48. doi:0.1037/a0016570.

18

Посттравматическое стрессовое расстройство – расстройство психики, которое может возникнуть у человека, пережившего травмирующую ситуацию. – Прим. ред.

19

Ramireddy A, Chugh HS, Reinier K, Uy-Evanado A, Stecker EC, Jui J, Chugh SS. Sudden cardiac death during nighttime hours. Heart Rhythm. 2021 May; 18(5):778–84. doi:10.1016/j.hrthm.2020.12.035. Epub 2021 Jan 20. PMID: 33482388; PMCID: PMC8096654.

20

Mackey J, Kleindorfer D, Sucharew H, Moomaw CJ, Kissela BM, Alwell K, Flaherty ML, Woo D, Khatri P, Adeoye O, Ferioli S, Khoury JC, Hornung R, Broderick JP. Population-based study of wake-up strokes. Neurology. 2011 May 10; 76(19):1662–67. doi:10.1212/WNL.0b013e318219fb30. PMID: 21555734; PMCID: PMC3100086.

21

Young T, Finn L, Peppard PE, Szklo-Coxe M, Austin D, Nieto FJ, Stubbs R, Hla KM. Sleep disordered breathing and mortality: eighteen-year follow-up of the Wisconsin sleep cohort. Sleep. 2008 Aug; 31(8):1071–78. PMID: 18714778; PMCID: PMC2542952.