קצת על שינה
שינה הינה מצב פיזיולוגי, הפיך ומחזורי, המאופיין בפעילות ותגובה לגירויים בעוצמה הנמוכה מעוצמת התגובה בזמן ערות. השינה לרוב מושפעת מפעילותו של האדם במהלך היום ותופסת קרוב לשליש מחייו.
מחזורי הערות והשינה מתואמים לרוב עם השעון הביולוגי של הגוף
שפועל על פי מחזוריות של קצת יותר מ-24 שעות .
השעון הביולוגו מסתנכרן לפי תנאי התאורה החיצונית – כשך שבאופן טבעי נוטים אנו לישון בשעות החושך ולהיות ערים בשעות האור .
בתוך מחזור זה קיימים שני פרקי זמן של ישנוניות מרבית – אמצע הלילה ושעות אחר הצהריים המאוחרות
ופרקי זמן של ערנות מרבית – מוקדם בבוקר ובערב .
עם זאת, השעון הביולוגי ועיתוי השינה מושפעים גם מתאורה מלאכותית .
מסיבה זו, דפוסי השינה בעולם המודרני שונים מאלו שהיו קיימים בעבר ומושפעים גם בהתאם לתרבות .
חשיפה לאור מלאכותי בשעות לא שגרתיות עשויה להוציא מסינכרון את השעון הביולוגי ולגרום לאדם לחוות עייפות או ערנות יתר .
קיימים הבדלים בפעילות השעון הביולוגי בין אנשים שונים, ולפיכך גם הבדלים במחזורי הערות והשינה.
"ציפורי לילה" הוא כינוי לאנשים הנוטים לדחות את שעת השינה ולהישאר ערים בשעות מאוחרות בלילה.
תופעה זו מקושרת לעתים לתסמונת פאזת השינה הדחויה, שקשורה ככל הנראה למאפיינים גנטיים של פעילות השעון הביולוגי.
התופעה של "ציפורי לילה" נפוצה במיוחד בקרב ילדים ומתבגרים, ומעוררת אצלם קושי לאור שעות הפעילות בבתי הספר.
קיימות עדויות כי לפני המצאת התאורה החשמלית – שהאריכה את שעות הערות הרצופות גם לאחר שקיעת השמש – הייתה שנת הלילה מפוצלת לשני מקטעים, שביניהן שעות אחדות של ערותמשך שעות השינה המיטבי שונה מאדם לאדם. מרבית המחקרים ממליצים על משך שינה של 7 עד 8 שעות לאדם בוגר .איגוד השינה הלאומי בארצות הברית (NSF) ממליץ לבוגרים על משך שינה ממוצע של בין 7 ל-9 שעות .
ילדים ובני נוער זקוקים ליותר שעות שינה מאדם בוגר. למעשה, השינה היא הפעילות העיקרית של המוח בתחילת החיים .תינוקות עד גיל שנה ישנים כ-14 שעות בממוצע ליום, בגיל 4 משך השינה הממוצע הוא כ-12 שעות, ובגיל ההתבגרות מדובר כבר בערך ב-8 שעות .
בלחץ החיים המודרניים והתאורה המלאכותית, שיעור השינה הממוצע הוא פחות מהמומלץ, ונמצא קשר בין תוחלת חיים נמוכה יותר לבין מיעוט בשינה (במיוחד פחות מ-6 שעות שינה לבוגר), עלייה בסיכון למחלות לב וכן בעיות בזיכרון, לחץ, דיכאון, סיכון מוגבר לתאונות ועוד .
עם זאת, נמצא כי שינה ארוכה במיוחד אינה מועילה לאריכות ימים ואף עשויה להזיק .
כושר גופני אינו גורם להארכת משך השינה, אך מחמם את הגוף ולפיכך מביא להתארכות תקופת השינה העמוקה, שתורמת לצינונו. פעילות ספורטיבית שנעשתה במשך היום מקלה על הירדמות מהירה בלילה.
נמצא כי עם עליית הגיל, השינה הולכת ומתקצרת ומלווה בפרקי ערות רבים בקרב האדם ויתר היונקים, כחלק מהתהליך הטבעי של הזיקנה .
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