Lisäsisällöt – Uni

Tervetuloa uni-kappaleen lisätietosivustolle. Täältä saat kirjan sisältöön liittyen lisätietoja, tuotesuosituksia, välinelinkkejä ja lähdeluettelon. Toimituksen suositukset on merkitty kolmella sydämellä (❤❤❤).

Sisällysluettelo (pikalinkit)

  1. Makuuhuoneen valmistelu
  2. Toimenpiteet päivän aikana, jotka helpottavat unen saantia illalla
  3. Valmistautuminen nukkumaan menoon
  4. Nukkumaanmeno
  5. Herääminen
  6. Mittaus- ja seurantavälineet unen laadun tulkintaan ja seurantaan
  7. Kirjat
  8. Blogit
  9. Artikkelit
  10. Verkkosivustot
  11. Videot
  12. Lähteet
  13. Palaute ja kommentit

Makuuhuoneen valmistelu

Huoneen pimennys ja optimaalinen valaistus

Sängyn ergonomia ja laatu

Elektromagneettisen saasteen poistaminen

Sisäilman laadun varmistaminen

Toimenpiteet päivän aikana, jotka helpottavat unen saantia illalla

Riittävä sinisen aallonpituuden valon saaminen päivisin

Valmistautuminen nukkumaanmenoon

Nukahtamista tukevat juomat

Nukahtamista tukevat eteeriset öljyt

Unta häiritsevien substanssien välttäminen

Kehon lämpötilan laskeminen ennen nukkumaan menoa

Sinisen aallonpituuden välttäminen ja auringonlaskun simulointi

Mielen tyhjennys päivän askareista

Nukkumaanmeno

Hengitysteiden avaaminen

Rauhoittuminen ja stressin poisto

Ääni- ja valostimulaatio

Äänieristys

Valoeristys

Sähköstimulaatio

Magneettistimulaatio

Selkounien harjoittaminen

Herääminen

Luonnollinen herääminen

Mittaus- ja seurantavälineet unen laadun tulkintaan ja seurantaan

Laboratoriotutkimukset

Sykkeen mittaus

Mobiilisovellukset unen vaiheiden mittaamiseen

Mobiilisovellukset kuorsauksen mittaamiseen

Erilliset laitteet unen mittaamiseen

Rannekkeet, joissa unitoiminto

Muut työkalut nukkumisen seurantaan

Kirjat

Blogit

Artikkelit

Verkkosivustot

Videot

Kirjan lähteet

  1. Kasasbeh, E. & Chi, D. & Krishnaswamy, G. (2006). Inflammatory aspects of sleep apnea and their cardiovascular consequences. Southern Medical Journal 99 (1): 58–67. Review.
  2. Carter, P. & Taylor, B. & Williams, S. & Taylor, W. (2011). Longitudinal analysis of sleep in relation to BMI and body fat in children: the FLAME study. BMJ 342: d2712.
  3. Robb, G. & Sultana, S. & Ameratunga, S. & Jackson, R. (2008). A systematic review of epidemiological studies investigating risk factors for work-related road traffic crashes and injuries. Injury Prevention 14 (1): 51–58. Review.
  4. Boyko, E. & Seelig, A. & Jacobson, I. & Hooper, T. & Smith, B. & Smith, T. & Crum-Cianflone, N. (2013). Sleep Characteristics, Mental Health, and Diabetes Risk: A prospective study of U.S. military service members in the Millennium Cohort Study. Diabetes Care 36 (10): 3154–3161.
  5. Knutson, K. & Ryden, A. & Mander, B. & Van Cauter, E. (2006). Role of Sleep Duration and Quality in the Risk and Severity of Type 2 Diabetes Mellitus. Archives of Internal Medicine 166 (16): 1768–1774.
  6. Baglioni, C. et al. (2011). Insomnia as a predictor of depression: A meta-analytic evaluation of longitudinal epidemiological studies. Journal of affective disorders 135 (1–3): 10–19.
  7. Cohen, S. & Doyle, W. & Alper, C. & Janicki-Deverts, D. & Turner, R. (2009). Sleep Habits and Susceptibility to the Common Cold. Archives of Internal Medicine 169 (1): 62–67.
  8. Bounhoure, J. & Galinier, M. & Didier A. & Leophonte P. (2005). Sleep apnea syndromes and cardiovascular disease. Bull Academy of National Medicine 189 (3): 445–459; discussion 460–464. Review.
  9. Härmä, Mikko (2007). Uni ja terveys. Duodecim 25 (3): 66–68. [luettu: 22.7.2013]
  10. Suomen virallinen tilasto. Työolotutkimus. Helsinki: Tilastokeskus. [luettu: 22.7.2013]
  11. Wagner, U. & Gais, S. & Haider, H. & Verleger, R. & Born, J. (2004). Sleep inspires insight. Nature 427 (6972): 352-355.
  12. Cappuccio, F. & D’Elia, L. & Strazzullo, P. & Miller, M. (2010). Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep 33 (5): 585–592. Review.
  13. Silber, M. et al. (2007). The visual scoring of sleep in adults. Journal of Clinical Sleep Medicine 3 (2): 121–131.
  14. Jha, A. & Krompinger, J. & Baime, M. (2007). Mindfulness training modifies subsystems of attention. Cognitive Affective and Behavioral Neuroscience 7: 109–119.
  15. Chambers, R. & Lo, B. & Allen, N. (2008). The impact of intensive mindfulness training on attentional control, cognitive style and affect. Cognitive Therapy and Research 32: 303–322.
  16. Young, S. (2011). Biologic effects of mindfulness meditation: growing insights into neurobiologic aspects of the prevention of depression. Journal of Psychiatry and Neuroscience 36 (2): 75–77.
  17. Walker, M. & Brakefield, T. & Morgan, A. & Hobson, J. & Stickgold, R. (2002). Practice with sleep makes perfect: sleep-dependent motor skill learning. Neuron 35 (1): 205–211.
  18. Guzman-Marin, R. & Suntsova, N. & Bashir, T. & Nienhuis, R. & Szymusiak, R. & McGinty, D. (2008). Rapid eye movement sleep deprivation contributes to reduction of neurogenesis in the hippocampal dentate gyrus of the adult rat. Sleep 31 (2): 167–175.
  19. Roffwarg, H. & Muzio, J. & Dement, W. (1966). Ontogenetic development of the human sleep-dream cycle. Science 152 (3722): 604–619.
  20. Ellenbogen, J. & Payne, J. & Stickgold R. (2006). The role of sleep in declarative memory consolidation: passive, permissive, active or none? Current Opinion Neurobiology 16 (6): 716–722.
  21. Wagner, U. & Gais, S. & Haider, H. & Verleger, R. & Born, J. (2004). Sleep inspires insight. Nature 427 (6972): 352–355.
  22. Duffy, J. & Czeisler, C. (2009). Effect of Light on Human Circadian Physiology. Sleep Medicine Clinics 4 (2): 165–177.
  23. Czeisler, C. et al. (1995). Suppression of melatonin secretion in some blind patients by exposure to bright light. The New England Journal of Medicine 332 (1): 6–11.
  24. Falchi, F. & Cinzano, P. & Elvidge, C. & Keith, D. & Haim, A. (2011). Limiting the impact of light pollution on human health, environment and stellar visibility. Journal of Environmental Management 92 (10): 2714–2722.
  25. Smolensky, M. & Lamberg, L. (2000). The Body Clock Guide to Better Health. New York: Henry Holt and Company.
  26. Herper, M. (2012). Can A Safer Ambien Make Billions? Merck Aims To Find Out. Forbes November 29, 2012.
  27. Gellene, D. (2009). Sleeping pill use grows as economy keeps people up at night. Los Angeles Times March 30, 2009.
  28. Chevalier, G. & Sinatra, S. & Oschman, J. & Sokal, K. & Sokal, P. (2012). Earthing: health implications of reconnecting the human body to the Earth’s surface electrons. Journal of Environmental and Public Health 2012: 291541.
  29. Zanobetti, A. & Redline, S. & Schwartz, J. & Rosen, D. & Patel, S. & O’Connor, G. T. & Lebowitz,  M. & Coull, B. A. & Gold, D. R. (2010). Associations of PM10 with sleep and sleepdisordered breathing in adults from seven U.S. urban areas. American Journal of Respiratory and Critical Care Medicine 182 (6): 819–825.
  30. Wolverton, B. C. & Johnson, A. & Bounds, K. (1989). Interior Landscape Plants for Indoor Air Pollution Abatement. NASA/ALCA Final Report, Plants for Clean Air Council. Davidsonville, Maryland.
  31. Reilly, T. (1990). Human circadian rhythms and exercise. Critical Reviews Biomedical Engineering 18 (3): 165–180.
  32. Arendt, J. (2010). Shift work: coping with the biological clock. Occupational Medicine 60 (1): 10–20. Review.
  33. Kluger, J. (2013). How the Moon Messes With Your Sleep. A new look at old data gives credence to a long-suspected phenomenon. Time Science and Space, July 25, 2013.
  34. Takase, B. (2004). Effect of chronic stress and sleep deprivation on both flow-mediated dilation in the brachial artery and the intracellular magnesium level in humans. Clinical Cardiology 27 (4): 223–227.
  35. Abbasi, B. & Kimiagar, M. & Sadeghniiat, K. & Shirazi, M. & Hedayati, M. & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences 17 (12): 1161-1169.
  36. Drennan, M. & Kripke, D. & Klemfuss, H. & Moore, J. (1991). Potassium affects actigraph-identified sleep. Sleep 14 (4): 357–360.
  37. Song, C. & Jung, J. & Oh, J. & Kim, K. (2003). Effects of Theanine on the Release of Brain Alpha Wave in Adult Males. Korean Journal of Nutrition 36 (9): 918–923.
  38. Jang, H. et al. (2012). L-theanine partially counteracts caffeine-induced sleep disturbances in rats. Pharmacology Biochemistry and Behavior 101 (2): 217–221.
  39. Prasad, A. & Mantzoros, C. & Beck, F. & Hess, J. & Brewer, G. (1996). Zinc status and serum testosterone levels in healthy adults. Nutrition 12 (5): 334–338.
  40. Barrett-Connor, E. & Dam, T. & Stone, K. & Harrison, S. & Redline, S. & Orwoll, E. (2008). Osteoporotic Fractures in Men Study Group. The association of testosterone levels with overall sleep quality, sleep architecture, and sleep-disordered breathing. Journal of Clinical Endocrinology and Metabolism 93 (7): 2602–2609.
  41. Kong, W. et al. (2006). Effects of Taurine on Rat Behaviors in Three Anxiety Models. Pharmacology Biochemistry and Behavior 83 (2): 271–276.
  42. El Idrissi, A. & Goukarrou, L. et al. (2009). Effects of Taurine on Anxiety-Like and Locomotor Behavior of Mice. Advances in Experimental Medicines and Biology 643: 207–215.
  43. Asprey, D. (2012). Bulletproof Your Sleep with Vitamin D. The Bulletproof Executive. [luettu: 27.9.2013].
  44. Bent, S. & Padula, A. & Moore, D. & Patterson, M. & Mehling, W. (2006). Valerian for sleep: a systematic review and meta-analysis. The American Journal of Medicine 119 (12): 1005–1012.
  45. Zaghi, S. & Acar, M. & Hultgren, B. & Boggio, P. & Fregni, F. (2010). Noninvasive brain stimulation with low-intensity electrical currents: putative mechanisms of action for direct and alternating current stimulation. Neuroscientist 16 (3): 285–307.
  46. Cartwright, R. & Weiss, M. (1975). The effects of electrosleep on insomnia revisited. The Journal of Nervous and Mental Disease 161 (2): 134–137.
  47. Elsenbruch, S. & Harnish, M. & Orr, W. (1999). Heart rate variability during waking and sleep in healthy males and females. Sleep 22 (8): 1067–1071.
  48. Mednick, S. & Nakayama, K. & Stickgold, R. (2003). Sleep-dependent learning: a nap is as good as a night. Nature Neuroscience 6 (7): 697–698.
  49. Mednick, S. et al. (2002). The restorative effect of naps on perceptual deterioration. Nature Neuroscience 5 (7): 677–681.
  50. Reyner, L. A. & Horne, J. A. (1997). Suppression of sleepiness in drivers: combination of caffeine with a short nap. Psychophysiology 34 (6): 721–725.
  51. Waye, K. & Clow, A. & Edwards, S. & Hucklebridge, F. & Rylander, R. (2003). Effects of nighttime low frequency noise on the cortisol response to awakening and subjective sleep quality. Life Sciences 72 (8): 863–875.
  52. Scheer, F. & Buijs, R. (1999). Light affects morning salivary cortisol in humans. Journal of Clinical Endocrinology and Metabolism 84 (9): 3395–3398.

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