{"id":9701,"date":"2025-05-23T18:09:32","date_gmt":"2025-05-23T15:09:32","guid":{"rendered":"https:\/\/medilab.km.ua\/?p=9701"},"modified":"2026-04-20T18:53:45","modified_gmt":"2026-04-20T15:53:45","slug":"sleep-disturbances-and-stress-like-a-broken-adaptation-change-our-nights","status":"publish","type":"post","link":"https:\/\/medilab.km.ua\/en\/sleep-disturbances-and-stress-like-a-broken-adaptation-change-our-nights\/","title":{"rendered":"Sleep disorders and stress: how broken adaptation changes our nights"},"content":{"rendered":"<h2 data-start=\"307\" data-end=\"355\">Sleep is not a pause, but a complex work of the body<\/h2>\n<p data-start=\"357\" data-end=\"689\">Sleep is not just rest. It is an active process during which hundreds of regenerative and regulatory changes occur: memory is formed, inflammation levels are reduced, hormonal levels are restored, and the immune response is stabilized. And the slightest disturbance in this system, caused by <strong data-start=\"635\" data-end=\"661\">psycho-emotional stress<\/strong>, can upset the entire balance.<\/p>\n<h2 data-start=\"691\" data-end=\"728\">What is stress from a biological perspective?<\/h2>\n<p data-start=\"730\" data-end=\"853\">Stress is <strong data-start=\"741\" data-end=\"788\">the body&#039;s universal response to a threat<\/strong>, which is formed by <strong data-start=\"801\" data-end=\"829\">neuro-endocrine system<\/strong>. This activates:<\/p>\n<ul data-start=\"855\" data-end=\"1018\">\n<li data-start=\"855\" data-end=\"896\">\n<p data-start=\"857\" data-end=\"896\"><strong data-start=\"857\" data-end=\"872\">hypothalamus<\/strong> \u2014 stress response center<\/p>\n<\/li>\n<li data-start=\"897\" data-end=\"943\">\n<p data-start=\"899\" data-end=\"943\"><strong data-start=\"899\" data-end=\"910\">pituitary<\/strong> \u2014 \u00abconductor\u00bb of hormonal changes<\/p>\n<\/li>\n<li data-start=\"944\" data-end=\"1018\">\n<p data-start=\"946\" data-end=\"1018\"><strong data-start=\"946\" data-end=\"960\">adrenal glands<\/strong> \u2014 organs that produce <a href=\"https:\/\/medilab.km.ua\/en\/cortisol-analysis-when-it-comes-to-stress-hormone\/\">cortisol<\/a>, adrenaline, noradrenaline<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1020\" data-end=\"1102\">These hormones change blood pressure, heart rate, glucose levels, and\u2026 <strong data-start=\"1087\" data-end=\"1101\">sleep quality<\/strong>.<\/p>\n<h2 data-start=\"1104\" data-end=\"1128\">How does stress disrupt sleep?<\/h2>\n<ol data-start=\"1130\" data-end=\"1477\">\n<li data-start=\"1130\" data-end=\"1218\">\n<p data-start=\"1133\" data-end=\"1218\"><strong data-start=\"1133\" data-end=\"1166\">Inhibits melatonin production<\/strong> \u2014 a hormone that signals the brain that night is coming<\/p>\n<\/li>\n<li data-start=\"1219\" data-end=\"1298\">\n<p data-start=\"1222\" data-end=\"1298\"><strong data-start=\"1222\" data-end=\"1251\">Increases cortisol in the evening<\/strong> \u2014 instead of the decrease needed to fall asleep<\/p>\n<\/li>\n<li data-start=\"1299\" data-end=\"1390\">\n<p data-start=\"1302\" data-end=\"1390\"><strong data-start=\"1302\" data-end=\"1344\">Activation of the sympathetic nervous system<\/strong> does not allow the body to go into rest mode<\/p>\n<\/li>\n<li data-start=\"1391\" data-end=\"1477\">\n<p data-start=\"1394\" data-end=\"1477\"><strong data-start=\"1394\" data-end=\"1441\">Increases anxiety and \u201coverthinking\u201d<\/strong> \u2014 often it is thoughts that keep you awake<\/p>\n<\/li>\n<\/ol>\n<p data-start=\"1479\" data-end=\"1614\">All this forms <strong data-start=\"1493\" data-end=\"1524\">sleep architectonics disorder<\/strong> \u2014 a change in the normal alternation of NREM and REM phases, which are responsible for the depth and quality of sleep.<\/p>\n<h2 data-start=\"1616\" data-end=\"1659\">Types of stress-related sleep disorders<\/h2>\n<div class=\"_tableContainer_16hzy_1\">\n<div class=\"_tableWrapper_16hzy_14 group flex w-fit flex-col-reverse\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"1661\" data-end=\"2036\">\n<thead data-start=\"1661\" data-end=\"1695\">\n<tr data-start=\"1661\" data-end=\"1695\">\n<th data-start=\"1661\" data-end=\"1677\" data-col-size=\"sm\">Type of violation<\/th>\n<th data-start=\"1677\" data-end=\"1695\" data-col-size=\"md\">Characteristic<\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"1731\" data-end=\"2036\">\n<tr data-start=\"1731\" data-end=\"1799\">\n<td data-start=\"1731\" data-end=\"1746\" data-col-size=\"sm\"><strong data-start=\"1733\" data-end=\"1745\">Insomnia<\/strong><\/td>\n<td data-start=\"1746\" data-end=\"1799\" data-col-size=\"md\">Difficulty falling asleep, shallow sleep, nighttime awakenings<\/td>\n<\/tr>\n<tr data-start=\"1800\" data-end=\"1878\">\n<td data-start=\"1800\" data-end=\"1824\" data-col-size=\"sm\"><strong data-start=\"1802\" data-end=\"1823\">Early awakenings<\/strong><\/td>\n<td data-start=\"1824\" data-end=\"1878\" data-col-size=\"md\">You wake up at 4-5 am and can&#039;t get back to sleep.<\/td>\n<\/tr>\n<tr data-start=\"1879\" data-end=\"1956\">\n<td data-start=\"1879\" data-end=\"1902\" data-col-size=\"sm\"><strong data-start=\"1881\" data-end=\"1901\">Daytime sleepiness<\/strong><\/td>\n<td data-start=\"1902\" data-end=\"1956\" data-col-size=\"md\">Despite a full night, in the morning - fatigue and lethargy<\/td>\n<\/tr>\n<tr data-start=\"1957\" data-end=\"2036\">\n<td data-start=\"1957\" data-end=\"1983\" data-col-size=\"sm\"><strong data-start=\"1959\" data-end=\"1982\">Violation of biorhythms<\/strong><\/td>\n<td data-start=\"1983\" data-end=\"2036\" data-col-size=\"md\">Falling asleep well past midnight, circadian cycle shift<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\">\n<div class=\"absolute end-0 flex items-end\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<h2 data-start=\"2038\" data-end=\"2071\">Physiological effects of sleep deprivation<\/h2>\n<ul data-start=\"2073\" data-end=\"2395\">\n<li data-start=\"2073\" data-end=\"2155\">\n<p data-start=\"2075\" data-end=\"2155\"><strong data-start=\"2075\" data-end=\"2096\">Hormonal changes<\/strong>: \u2191cortisol, \u2193melatonin, \u2193testosterone, insulin imbalance<\/p>\n<\/li>\n<li data-start=\"2156\" data-end=\"2235\">\n<p data-start=\"2158\" data-end=\"2235\"><strong data-start=\"2158\" data-end=\"2182\">Metabolic shifts<\/strong>: weight gain, hyperglycemia, insulin resistance<\/p>\n<\/li>\n<li data-start=\"2236\" data-end=\"2319\">\n<p data-start=\"2238\" data-end=\"2319\"><strong data-start=\"2238\" data-end=\"2268\">Neuropsychological symptoms<\/strong>: anxiety, depression, cognitive decline<\/p>\n<\/li>\n<li data-start=\"2320\" data-end=\"2395\">\n<p data-start=\"2322\" data-end=\"2395\"><strong data-start=\"2322\" data-end=\"2347\">Somatic complications<\/strong>: risk of hypertension, arrhythmias, decreased immunity<\/p>\n<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-9703\" src=\"https:\/\/medilab.km.ua\/wp-content\/themes\/woodmart\/images\/lazy.svg\" data-src=\"https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/05\/275-2.jpg\" alt=\"Hormonal rhythm table during the day\" width=\"1200\" height=\"600\" srcset=\"\" data-srcset=\"https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/05\/275-2.jpg 1200w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/05\/275-2-150x75.jpg 150w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/05\/275-2-600x300.jpg 600w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/05\/275-2-300x150.jpg 300w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/05\/275-2-1024x512.jpg 1024w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/05\/275-2-768x384.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h2 data-start=\"2397\" data-end=\"2441\">What tests will help to understand the cause?<\/h2>\n<ul data-start=\"2443\" data-end=\"2754\">\n<li data-start=\"2443\" data-end=\"2510\">\n<p data-start=\"2445\" data-end=\"2510\"><strong data-start=\"2445\" data-end=\"2492\">Cortisol (daily profile in saliva or urine)<\/strong> \u2014 stress marker<\/p>\n<\/li>\n<li data-start=\"2511\" data-end=\"2560\">\n<p data-start=\"2513\" data-end=\"2560\"><strong data-start=\"2513\" data-end=\"2528\">TSH, T3, T4<\/strong> \u2014 thyroid function<\/p>\n<\/li>\n<li data-start=\"2561\" data-end=\"2623\">\n<p data-start=\"2563\" data-end=\"2623\"><strong data-start=\"2563\" data-end=\"2576\">Vitamin D<\/strong> \u2014 low levels are associated with sleep disorders<\/p>\n<\/li>\n<li data-start=\"2624\" data-end=\"2687\">\n<p data-start=\"2626\" data-end=\"2687\"><strong data-start=\"2626\" data-end=\"2658\">Ferritin, B12, glucose, <a href=\"https:\/\/medilab.km.ua\/en\/analysis\/biochemical-blood-tests\/diabetes-diagnosis\/glycosylated-hemoglobin-hba1c\/\">HbA1c<\/a><\/strong> \u2014 assessment of metabolic disorders<\/p>\n<\/li>\n<li data-start=\"2688\" data-end=\"2754\">\n<p data-start=\"2690\" data-end=\"2754\"><strong data-start=\"2690\" data-end=\"2711\">DHEA-S, prolactin<\/strong> \u2014 additional hormonal markers of stress<\/p>\n<\/li>\n<\/ul>\n<h2 data-start=\"2756\" data-end=\"2815\">How to break the cycle of \u201cstress \u2014 insomnia \u2014 more stress\u201d?<\/h2>\n<p data-start=\"2817\" data-end=\"2879\">Sleep doesn&#039;t come back overnight. But gradual steps work:<\/p>\n<h3 data-start=\"2881\" data-end=\"2917\">Behavioral sleep therapy (CBT-i):<\/h3>\n<ul data-start=\"2919\" data-end=\"3126\">\n<li data-start=\"2919\" data-end=\"2966\">\n<p data-start=\"2921\" data-end=\"2966\">setting clear bedtimes and wake-up times<\/p>\n<\/li>\n<li data-start=\"2967\" data-end=\"2993\">\n<p data-start=\"2969\" data-end=\"2993\">elimination of daytime sleep<\/p>\n<\/li>\n<li data-start=\"2994\" data-end=\"3039\">\n<p data-start=\"2996\" data-end=\"3039\">reducing the time spent in bed without sleep<\/p>\n<\/li>\n<li data-start=\"3040\" data-end=\"3084\">\n<p data-start=\"3042\" data-end=\"3084\">avoiding screens 1\u20132 hours before bedtime<\/p>\n<\/li>\n<li data-start=\"3085\" data-end=\"3126\">\n<p data-start=\"3087\" data-end=\"3126\">creating a stable bedtime ritual<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"3128\" data-end=\"3150\">Additional approaches:<\/h3>\n<ul data-start=\"3152\" data-end=\"3427\">\n<li data-start=\"3152\" data-end=\"3224\">\n<p data-start=\"3154\" data-end=\"3224\"><strong data-start=\"3154\" data-end=\"3167\">Melatonin<\/strong> \u2014 short-term to regulate rhythms (not hypnotic)<\/p>\n<\/li>\n<li data-start=\"3225\" data-end=\"3298\">\n<p data-start=\"3227\" data-end=\"3298\"><strong data-start=\"3227\" data-end=\"3241\">Adaptogens<\/strong> \u2014 rhodiola, eleutherococcus, ashwagandha (after consultation)<\/p>\n<\/li>\n<li data-start=\"3299\" data-end=\"3363\">\n<p data-start=\"3301\" data-end=\"3363\"><strong data-start=\"3301\" data-end=\"3321\">Breathing techniques<\/strong> (4-7-8), progressive muscle relaxation<\/p>\n<\/li>\n<li data-start=\"3364\" data-end=\"3427\">\n<p data-start=\"3366\" data-end=\"3427\"><strong data-start=\"3366\" data-end=\"3382\">Psychotherapy<\/strong> \u2014 for deep work with emotional triggers<\/p>\n<\/li>\n<\/ul>\n<h2 data-start=\"3429\" data-end=\"3478\">What to do if the problem lasts more than 3 weeks?<\/h2>\n<p data-start=\"3480\" data-end=\"3494\">Contact:<\/p>\n<ul data-start=\"3496\" data-end=\"3828\">\n<li data-start=\"3496\" data-end=\"3560\">\n<p data-start=\"3498\" data-end=\"3560\"><strong data-start=\"3498\" data-end=\"3532\">family doctor or therapist<\/strong> \u2014 for basic diagnostics<\/p>\n<\/li>\n<li data-start=\"3561\" data-end=\"3625\">\n<p data-start=\"3563\" data-end=\"3625\"><strong data-start=\"3563\" data-end=\"3580\">endocrinologist<\/strong> \u2014 if a hormonal imbalance is suspected<\/p>\n<\/li>\n<li data-start=\"3626\" data-end=\"3709\">\n<p data-start=\"3628\" data-end=\"3709\"><strong data-start=\"3628\" data-end=\"3655\">neurologist or somnologist<\/strong> \u2014 to detect functional changes in sleep structure<\/p>\n<\/li>\n<li data-start=\"3710\" data-end=\"3828\">\n<p data-start=\"3712\" data-end=\"3828\"><strong data-start=\"3712\" data-end=\"3740\">psychologist\/psychotherapist<\/strong> \u2014 if the cause lies in chronic stress, anxiety, post-traumatic experiences<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3859\" data-end=\"4172\">Sleep is not just rest, but a daily restart. Stress, which interferes with this process, gradually undermines health: from mood to immunity. Restoring sleep is not a luxury, but a basic condition for physical and mental recovery. And it is in this area that the combination of medicine, psychology and self-regulation gives the best effect.<\/p>","protected":false},"excerpt":{"rendered":"<p>Sleep is not a pause, but a complex work of the body. Sleep is not just rest. It is an active process during which<\/p>","protected":false},"author":627,"featured_media":9702,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9701","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/posts\/9701","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/users\/627"}],"replies":[{"embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/comments?post=9701"}],"version-history":[{"count":0,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/posts\/9701\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/media\/9702"}],"wp:attachment":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/media?parent=9701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/categories?post=9701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/tags?post=9701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}