300klausimuatsakymuapiemiegasaltiniai

1. MŪSŲ MIEGO PAGRINDAI

MIEGO CIKLAS. KAS TAI IR KODĖL TAI YRA SVARBU?

Colten HR, Altevogt BM. (2006). Sleep Disorders and Sleep Deprivation. National Academies Press.
Patel AK, Reddy V, Shumway KR. (2024). Physiology, sleep stages. In: StatPearls. StatPearls Publishing.
Cajochen C, Reichert CF, Münch M, et al. (2024). Ultradian sleep cycles. Sleep Health, 10(S1), S52–S62.
Yetton BD, McDevitt EA, Cellini N, et al. (2018). Sleep architecture via Bayesian networks. PLoS One, 13(4), e0194604.
Kirsch D. (2021). Stages of normal sleep. In: Eichler AF (Ed.), UpToDate.
Brinkman JE, Reddy V, Sharma S. (2023). Physiology of sleep. In: StatPearls. StatPearls Publishing.
Baranwal N, Yu PK, Siegel NS. (2023). Sleep physiology and hygiene. Prog Cardiovasc Dis, 77, 59–69. doi:10.1016/j.pcad.2023.02.005

1.2. KODĖL MIEGAME?

Ramar K, Malhotra RK, Carden KA, et al. (2021). Sleep is essential to health. J Clin Sleep Med, 17(10), 2115–2119.
Czeisler CA. (2006). Sleep deficit: the performance killer. Harv Bus Rev, 84(10), 53–148.
Siegel JM. (2022). Sleep function: an evolutionary perspective. Lancet Neurol, 21(10), 937–946.
Jung CM, Melanson EL, Frydendall EJ, et al. (2011). Energy expenditure during sleep and deprivation. J Physiol, 589(Pt 1), 235–244.
Brinkman JE, Reddy V, Sharma S. (2023). Physiology of sleep. In: StatPearls. StatPearls Publishing.

KĄ VEIKIA SMEGENYS, KAI MIEGAME?

Paller KA, Creery JD, Schechtman E. (2021). Memory and sleep. Annu Rev Psychol, 72, 123–150.
Diekelmann S, Born J. (2010). Memory function of sleep. Nat Rev Neurosci, 11, 114–126.
Jessen NA, Munk AS, Lundgaard I, Nedergaard M. (2015). The glymphatic system: a beginner's guide. Neurochem Res, 40(12), 2583–2599.
Ghanizada H, Nedergaard M. (2025). The glymphatic system. Handb Clin Neurol, 209, 161–170.

1.4. KIEK TURIME MIEGOTI?

Hirshkowitz M, et al. (2015). Sleep duration recommendations. Sleep Health, 1, 233–243.
Watson NF, et al. (2015). Recommended sleep for adults. Sleep, 38, 843–844.
Fjell AM, Walhovd KB. (2024). Sleep need and cognitive function. Nat Hum Behav, 8, 422–430.

1.5. KODĖL MAN REIKIA 8 VAL. MIEGO, O MANO DRAUGUI UŽTENKA TIK 7 VAL.

Philippens N, Janssen E, Kremers S, Crutzen R. (2022). Determinants of natural adult sleep. PLoS One, 17(11), e0277323.

1.6. KODĖL MIEGAME NAKTĮ?

Reichert CF, Deboer T, Landolt HP. (2022). Adenosine, caffeine, and sleep-wake regulation. J Sleep Res, 31(4), e13597.
Franken P, Dijk DJ. (2024). Sleep and circadian rhythmicity. Nat Rev Neurosci, 25, 43–59.
Nassan M, Videnovic A. (2022). Circadian rhythms in neurodegeneration. Nat Rev Neurol, 18, 7–24.
Meyer N, et al. (2022). Circadian rhythms and sleep disorders. Lancet, 400(10357), 1061–1078.
Videnovic A, Lazar A, Barker R, et al. (2014). Circadian rhythms in neurodegenerative disorders. Nat Rev Neurol, 10, 683–693.

1.7. VYTURYS AR PELĖDA: KAS TAI LEMIA?

Ashbrook LH, Krystal AD, Fu YH, et al. (2020). Genetics of the human circadian clock. Neuropsychopharmacology, 45, 45–54.
Logan RW, McClung CA. (2019). Circadian disruption and brain disorders. Nat Rev Neurosci, 20, 49–65.
Facer-Childs ER, Middleton B, Skene DJ, Bagshaw AP. (2019). Resetting night owls. Sleep Med, 60, 236–247.

1.8. KOKYBIŠKO MIEGO POŽYMIAI

Hirshkowitz M, et al. (2023). Good sleep and health. Lancet Healthy Longev, 4(2), e100–e109.
Riley D, et al. (2023). Promoting sleep health in public health. Lancet Public Health, 8(7).

1.10. KODĖL JŪSŲ POŽIŪRIS Į MIEGĄ YRA LABAI SVARBUS?

Crum AJ, Langer EJ. (2007). Mind-set matters. Psychol Sci, 18(2), 165–171.
Burnette JL, Billingsley J, Banks GC, et al. (2023). Growth mindset interventions. Psychol Bull, 149(3–4), 174–205.
van Dongen HPA, Dinges DF. (2020). Perceived sleep duration and performance. Sleep, 43(11), zsaa103.

2. MIEGO STEBĖJIMAS

2.1. KAIP IŠMATUOTI MIEGĄ?

Rundo JV, Downey R 3rd. (2019). Polysomnography. Handb Clin Neurol, 160, 381–392.

2.2. IŠMANIEJI MIEGO MATAVIMO PRIETAISAI

Ryals S, Chiang A, Schutte-Rodin S, et al. (2023). Photoplethysmography for sleep tech. J Clin Sleep Med, 19(1), 189–195.
Glazer Baron K, Culnan E, Duffecy J, et al. (2022). Consumer sleep tech and interventions. Behav Sleep Med, 20(2), 173–187.

2.3. TIKSLIAUSIAS MATUOKLIS

Chinoy ED, Cuellar JA, Huwa KE, et al. (2021). Accuracy of wearable sleep trackers. Sleep, 44(5), zsaa291.
de Zambotti M, Godino JG, Baker FC, et al. (2016). Actigraphy and sleep estimation. Sleep Health, 2(2), 120–126.
Stone JD, Ulman HK, Tran K, et al. (2020). Comparison of sleep wearable devices. Nat Sci Sleep, 12, 843–850.
Ko PR, Kientz JA, Choe EK, et al. (2015). Consumer sleep tracking systems. J Clin Sleep Med, 11(7), 709–715.
Bhat S, Ferraris A, Gupta D, et al. (2015). Diagnostic value of consumer sleep technology. J Clin Sleep Med, 11(7), 709–715.

2.5. KOKIE YRA MIEGO STEBĖJIMO PRIVALUMAI IR TRŪKUMAI?

Holfinger S, Schutte-Rodin S, Ratnasoma D, et al. (2025). Evolving trends in sleep tracking and testing technology publications, 2020–2022. J Clin Sleep Med, 21(5), 891–905.
Sleep Junkie. (n.d.). Sleep tracking research. Retrieved from https://www.sleepjunkie.com/sleep-tracking-research/

2.6. KAIP TINKAMAI NAUDOTIS IŠMANIAISIAIS ĮRENGINIAIS, KAD GERIAU MIEGOTUME?

de Zambotti M, Goldstein C, Cook J, et al. (2024). Wearables in sleep and circadian research. Sleep, 47(4).
Holfinger S, Schutte-Rodin S, Ratnasoma D, et al. (2025). Trends in sleep tracking tech, 2020–2022. J Clin Sleep Med, 21(5), 891–905.

2.7. KAIP TOBULO MIEGO SIEKIMAS GALI JĮ SUGADINTI?

Baron KG, Abbott S, Jao N, Manalo N, Mullen R. Orthosomnia: are some patients taking the quantified self too far? J Clin Sleep Med. 2017;13(2):351–354.
https://www.theguardian.com/lifeandstyle/2024/oct/15/sleep-perfectionists-the-exhausting-rise-of-orthosomnia
Jahrami, H., Trabelsi, K., Vitiello, M. V., & BaHammam, A. S. (2023). The Tale of Orthosomnia: I Am so Good at Sleeping that I Can Do It with My Eyes Closed and My Fitness Tracker on Me. Nature and Science of Sleep, 15, 13–15.
Jahrami H, Trabelsi K, Husain W, et al. Prevalence of Orthosomnia in a General Population Sample: A Cross-Sectional Study. Brain Sci. 2024;14(11):1123. Published 2024 Nov 6. doi:10.3390/brainsci14111123
Jahrami, H., Trabelsi, K., Vitiello, M. V., & BaHammam, A. S. (2023). The Tale of Orthosomnia: I Am so Good at Sleeping that I Can Do It with My Eyes Closed and My Fitness Tracker on Me. Nature and Science of Sleep, 15, 13–15.
Jahrami H, Trabelsi K, Husain W, et al. Prevalence of Orthosomnia in a General Population Sample: A Cross-Sectional Study. Brain Sci. 2024;14(11):1123. Published 2024 Nov 6.

2.8. TESTAS „AR JŪS ORTOSOMNIAKAS?“

2.9. AR SVARBU, KĄ PATYS MANOME APIE SAVO MIEGĄ?

Ohayon, M.M.; Chen, M.C.; Bixler, E.; Dauvilliers, Y.; Gozal, D.; Plazzi, G.; Vitiello, M.V.; Paskow, M.; Roach, A.; Hirshkowitz, M. A provisional tool for the measurement of sleep satisfaction. Sleep Health 2018, 4, 6–12. [Google Scholar] [CrossRef] [PubMed]
Protogerou, C.; Gladwell, V.F.; Martin, C.R. Development of a self-report measure to assess sleep satisfaction: Protocol for the Suffolk Sleep Index (SuSI). Front. Psychol. 2022, 13, 1016229. [Google Scholar] [CrossRef]
Protogerou C, Gladwell VF, Martin CR. Conceptualizing Sleep Satisfaction: A Rapid Review. Behav Sci (Basel). 2024;14(10):942. Published 2024 Oct 14. doi:10.3390/bs14100942

3. GERAS MIEGAS = GERAS GYVENIMAS

Riley D., et al. (2023). “The need to promote sleep health in public health agendas.” The Lancet Public Health, 8(7)
Hirshkowitz M., et al. (2023). “Good sleep and health.” The Lancet Healthy Longevity, 4(2), e100–e109.

3.1. AR VIENA BLOGA NAKTIS SUGADINS SVEIKATĄ?

3.2. KAS NUTINKA, JEIGU MIEGAME PER MAŽAI?

Robbins, R., & Quan, S. (2024). Sleep Health. NEJM evidence, 3(8), EVIDra2300269.
Yoo SS, Gujar N, Hu P, Jolesz FA, Walker MP. The human emotional brain without sleep — a prefrontal amygdala disconnect. Curr Biol 2007;17:R877-R878.
Tkachenko, O., & Dinges, D. F. (2018). Interindividual variability in neurobehavioral response to sleep loss: A comprehensive review. Neuroscience and biobehavioral reviews, 89, 29–48.
Ramar K, Malhotra RK, Carden KA, et al. Sleep is essential to health: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2021;17(10):2115–2119.
Self-reported sleep duration and cognitive performance in older adults: a systematic review and meta-analysis. Sleep Med.2016;17:87–98.
Lowe CJ , et al. The neurocognitive consequences of sleep restriction: a meta-analytic review. Neurosci Biobehav Rev.2017;80:586–604.

3.3. ATSPARUMAS MIEGO TRŪKUMUI: AR EGZISTUOJA?

3.4. NATŪRALŪS TRUMPAMIEGIAI

He Y, Jones CR, Fujiki N, et al. The transcriptional repressor DEC2 regulates sleep length in mammals. Science. 2009;325(5942):866-870. doi:10.1126/science.1174443
Shi G, Xing L, Wu D, et al. A Rare Mutation of β1-Adrenergic Receptor Affects Sleep/Wake Behaviors. Neuron. 2019;103(6):1044-1055.e7. doi:10.1016/j.neuron.2019.07.026
Shi G, Yin C, Fan Z, et al. Mutations in Metabotropic Glutamate Receptor 1 Contribute to Natural Short Sleep Trait. Curr Biol. 2021;31(1):13-24.e4. doi:10.1016/j.cub.2020.09.071
Dashti HS, Jones SE, Wood AR, et al. Genome-wide association study identifies genetic loci for self-reported habitual sleep duration supported by accelerometer-derived estimates. Nat Commun. 2019;10(1):1100. Published 2019 Mar 7. doi:10.1038/s41467-019-08917-4

3.5. KODĖL MIEGAS YRA TRUMPIAUSIAS KELIAS Į ILGĄ IR KOKYBIŠKĄ GYVENIMĄ?

Kudrnáčová M, Kudrnáč A. Better sleep, better life? testing the role of sleep on quality of life. PLoS One. 2023;18(3):e0282085. Published 2023 Mar 15. doi:10.1371/journal.pone.0282085
Lee S, Kim JH, Chung JH. The association between sleep quality and quality of life: a population-based study. Sleep Med. 2021;84:121-126. doi:10.1016/j.sleep.2021.05.022
Li H, Qian F, Han L, et al. Association of healthy sleep patterns with risk of mortality and life expectancy at age of 30 years: a population-based cohort study. QJM. 2024;117(3):177-186. doi:10.1093/qjmed/hcad237
Kim, E.S., et al. (2019). Purpose in life and objective sleep outcomes in older adults. Sleep Health, 5(3), 241-246.
Holding, B.C., et al. (2018). Sleep deprivation and motivation: The neural basis. Neuroscience & Biobehavioral Reviews, 95, 1-8.
Ong, A.D., et al. (2017). Linking sleep and positive emotions: A longitudinal analysis. Health Psychology, 36(3), 245-253.
Jin JH, Kwon HS, Choi SH, et al. Association between sleep parameters and longitudinal shortening of telomere length. Aging (Albany NY). 2022;14(7):2930-2944. doi:10.18632/aging.203993
Fostitsch AJ, Schwarzer G, Buchgeister M, et al. The association between sleep quality and telomere attrition: A systematic review and meta-analysis comprising 400,212 participants. Sleep Med Rev. 2025;80:102073. doi:10.1016/j.smrv.2025.102073

3.6. KAIP IR KODĖL MIEGO TRŪKUMAS IŠDERINA EMOCIJAS?

Killgore WDS, Balkin TJ, Yarnell AM, Capaldi VF 2nd. Sleep deprivation impairs recognition of specific emotions. Neurobiol Sleep Circadian Rhythms. 2017;3:10-16. Published 2017 Jan 21. doi:10.1016/j.nbscr.2017.01.001
Cote KA, Mondloch CJ, Sergeeva V, Taylor M, Semplonius T. Impact of total sleep deprivation on behavioural neural processing of emotionally expressive faces. Exp Brain Res. 2014;232(5):1429-1442. doi:10.1007/s00221-013-3780-1
van der Helm E, Gujar N, Walker MP. Sleep deprivation impairs the accurate recognition of human emotions. Sleep. 2010;33(3):335-342. doi:10.1093/sleep/33.3.335
Beattie L, Kyle SD, Espie CA, Biello SM. Social interactions, emotion and sleep: A systematic review and research agenda. Sleep Med Rev. 2015;24:83-100. doi:10.1016/j.smrv.2014.12.005
Ben Simon E, Vallat R, Barnes CM, Walker MP. Sleep Loss and the Socio-Emotional Brain. Trends Cogn Sci. 2020;24(6):435-450. doi:10.1016/j.tics.2020.02.003
Palmer CA, Bower JL, Cho KW, et al. Sleep loss and emotion: A systematic review and meta-analysis of over 50 years of experimental research. Psychol Bull. 2024;150(4):440-463. doi:10.1037/bul0000410
Goldstein-Piekarski AN, Greer SM, Saletin JM, Walker MP. Sleep Deprivation Impairs the Human Central and Peripheral Nervous System Discrimination of Social Threat. J Neurosci. 2015;35(28):10135-10145. doi:10.1523/JNEUROSCI.5254-14.2015
van Egmond LT, Meth EMS, Bukhari S, et al. How Sleep-Deprived People See and Evaluate Others' Faces: An Experimental Study. Nat Sci Sleep. 2022;14:867-876. Published 2022 May 2. doi:10.2147/NSS.S360433
Straus LD, Ten Brink M, Sikka P, Srivastava R, Gross JJ, Colvonen PJ. The role of objective sleep in implicit and explicit affect regulation: A comprehensive review. Neurobiol Stress. 2024;31:100655. Published 2024 Jun 14. doi:10.1016/j.ynstr.2024.100655

3.7. KAIP PRASTAS MIEGAS GALI PAŽADINTI VIDINĮ „BLOGIUKĄ“?

Nickel AE, Scullin MK. Sleep quality and sleep duration are associated with charitable donations: Evidence from two population-based surveys. Sleep Med. 2024;124:378-380. doi:10.1016/j.sleep.2024.10.007
Holbein, J.B., Schafer, J.P. & Dickinson, D.L. Insufficient sleep reduces voting and other prosocial behaviours. Nat Hum Behav 3, 492–500 (2019). https://doi.org/10.1038/s41562-019-0543-4
Guarana CL, Ryu JW, O'Boyle EH Jr, Lee J, Barnes CM. Sleep and self-control: A systematic review and meta-analysis. Sleep Med Rev. 2021;59:101514. doi:10.1016/j.smrv.2021.101514
Ben Simon E, Vallat R, Rossi A, Walker MP. Sleep loss leads to the withdrawal of human helping across individuals, groups, and large-scale societies [published correction appears in PLoS Biol. 2023 Nov 15;21(11):e3002394. doi: 10.1371/journal.pbio.3002394]. PLoS Biol. 2022;20(8):e3001733. Published 2022 Aug 23. doi:10.1371/journal.pbio.3001733
Scullin, M.K., Hebl, M.R., Corrington, A. et al. Experimental sleep loss, racial bias, and the decision criterion to shoot in the Police Officer’s Dilemma task. Sci Rep 10, 20581 (2020). https://doi.org/10.1038/s41598-020-77522-z

3.8. KODĖL MIEGAS ITIN SVARBUS ATMINČIAI IR MOKYMUISI?

Gao C, Fillmore P, Scullin MK. Classical music, educational learning, and slow wave sleep: A targeted memory reactivation experiment. Neurobiol Learn Mem. 2020;171:107206. doi:10.1016/j.nlm.2020.107206
Carbone, J., Diekelmann, S. An update on recent advances in targeted memory reactivation during sleep. npj Sci. Learn. 9, 31 (2024). https://doi.org/10.1038/s41539-024-00244-8
Paller KA, Creery JD, Schechtman E. Memory and Sleep: How Sleep Cognition Can Change the Waking Mind for the Better. Annu Rev Psychol. 2021;72:123-150. doi:10.1146/annurev-psych-010419-050815
Ericsson, K. Anders; Krampe, Ralf Th.; Tesch-Romer, Clemens (1993). "The role of deliberate practice in the acquisition of performance". Psychological Review. 100 (3): 363–406.
Diekelmann, S., Born, J. The memory function of sleep. Nat Rev Neurosci 11, 114–126 (2010). https://doi.org/10.1038/nrn2762
Gutiérrez Pérez ML, Lugo Machado JA, Lozano Lavado V, Navarro Pimiento DC. Sleep and Learning: A Systematic Review. Int Arch Otorhinolaryngol. 2024;28(4):e657-e661. Published 2024 Feb 5. doi:10.1055/s-0043-1777294

3.9. GERAS DARBUOTOJŲ MIEGAS = DIDESNIS ĮMONĖS PELNAS

Barnes, C. M., & Watson, N. F. (2019). Why healthy sleep is good for business. Sleep medicine reviews, 47, 112–118.
Linton SJ, Kecklund G, Franklin KA, et al. The effect of the work environment on future sleep disturbances: a systematic review. Sleep Med Rev. 2015;23:10-19. doi:10.1016/j.smrv.2014.10.010
Robbins R. (2023). Employee Sleep Promotion Programs in Workplace Settings: An Exciting, Viable Area for Lifestyle Medicine. American journal of lifestyle medicine, 18(3), 335–339. https://doi.org/10.1177/15598276231197179
Henderson AA, Horan KA. A meta-analysis of sleep and work performance: an examination of moderators and mediators. J Organ Behav. 2021;42(1):1-19. doi: 10.1002/job.2486
Robbins R, Yi F, Chobotar T, et al. Evaluating “The REST of Your Life,” a Workplace Health Program to Improve Employee Sleep, Health, Energy, and Productivity. American Journal of Health Promotion. 2022;36(5):781-788. doi:10.1177/08901171211069357
Robbins R, Jackson CL, Underwood P, Vieira D, Jean-Louis G, Buxton OM. Employee Sleep and Workplace Health Promotion: A Systematic Review. American Journal of Health Promotion. 2019;33(7):1009-1019. doi:10.1177/0890117119841407
Reynolds AC, Coenen P, Lechat B, et al. Insomnia and workplace productivity loss among young working adults: a prospective observational study of clinical sleep disorders in a community cohort. Med J Aust. 2023;219(3):107-112. doi:10.5694/mja2.52014
Ramar K, Malhotra RK, Carden KA, et al. Sleep is essential to health: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2021;17(10):2115–2119.
Hui, SA, Grandner, MA. Trouble sleeping associated with lower work performance and greater healthcare costs: longitudinal data from Kansas State Employee Wellness Program. J Occup Environ Med Am Coll Occup Environ Med. 2015;57(10):1031–1038. doi:10.1097/JOM.0000000000000534

3.10. TESTAS „AR REIKĖTŲ RŪPINTIS DARBUOTOJŲ MIEGU?“

4. PATARIMAI, KAIP MIEGOTI KOKYBIŠKAI

4.1. MIEGO HIGIENA

Baranwal N, Yu PK, Siegel NS. Sleep physiology, pathophysiology, and sleep hygiene. Prog Cardiovasc Dis. 2023;77:59-69. doi:10.1016/j.pcad.2023.02.005
Murawski B, Wade L, Plotnikoff RC, Lubans DR, Duncan MJ. A systematic review and meta-analysis of cognitive and behavioral interventions to improve sleep health in adults without sleep disorders. Sleep Med Rev. 2018;40:160-169. doi:10.1016/j.smrv.2017.12.003
Kodsi, A., Bullock, B., Kennedy, G. A., & Tirlea, L. (2021). Psychological Interventions to Improve Sleep in Young Adults: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Behavioral Sleep Medicine, 20(1), 125–142. https://doi.org/10.1080/15402002.2021.1876062

4.2. KODĖL KELTIS IR EITI MIEGOTI REIKIA VISADA TUO PAT METU?

Cribb L, Sha R, Yiallourou S, et al. Sleep regularity and mortality: a prospective analysis in the UK Biobank. Elife. 2023;12:RP88359. Published 2023 Nov 23. doi:10.7554/eLife.88359
“The importance of sleep regularity: a consensus statement of the National Sleep Foundation sleep timing and variability panel. Sletten, Tracey L. et al. Sleep Health: Journal of the National Sleep Foundation, Volume 9, Issue 6, 801 - 820

4.3. RAMI VAKARO RUTINA

Tang NK, Harvey AG. Effects of cognitive arousal and physiological arousal on sleep perception. Sleep. 2004;27(1):69-78. doi:10.1093/sleep/27.1.69

4.4. KOKIA TURĖTŲ BŪTI MIEGAMOJO TEMPERATŪRA?

Okamoto-Mizuno, K., Mizuno, K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol 31, 14 (2012). https://doi.org/10.1186/1880-6805-31-14
Harding EC, Franks NP, Wisden W. The Temperature Dependence of Sleep. Front Neurosci. 2019;13:336. Published 2019 Apr 24. doi:10.3389/fnins.2019.00336

4.5. KAIP IŠSIRINKTI MIEGUI GERIAUSIĄ PATALYNĘ, PAGALVĘ, ČIUŽINĮ AR MIEGO DRABUŽIUS?

Okamoto-Mizuno, K., Mizuno, K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol 31, 14 (2012). https://doi.org/10.1186/1880-6805-31-14

4.6. AR GERIAU MIEGOSITE VISIŠKOJE TYLOJE?

Ebben MR, Yan P, Krieger AC. The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Sleep Med. 2021;83:256-259. doi:10.1016/j.sleep.2021.03.031
Riedy SM, Smith MG, Rocha S, Basner M. Noise as a sleep aid: A systematic review. Sleep Med Rev. 2021;55:101385. doi:10.1016/j.smrv.2020.101385

4.7. AR TAMSA PADĖS GERIAU IŠSIMIEGOTI?

Shechter A, Quispe KA, Mizhquiri Barbecho JS, Slater C, Falzon L. Interventions to reduce short-wavelength ("blue") light exposure at night and their effects on sleep: A systematic review and meta-analysis. Sleep Adv. 2020;1(1):zpaa002. Published 2020 Jun 4. doi:10.1093/sleepadvances/zpaa002
Xu YX, Zhang JH, Tao FB, Sun Y. Association between exposure to light at night (LAN) and sleep problems: A systematic review and meta-analysis of observational studies. Sci Total Environ. 2023;857(Pt 1):159303. doi:10.1016/j.scitotenv.2022.159303

4.8. KAIP PARUOŠTI MIEGAMĄJĮ GERAM POILSIUI?

PV Thacher, SV Onyper, J Tuthill, 0373 DE-CLUTTERING THE BEDROOM AS A POSSIBLE SLEEP HYGIENE STEP TO IMPROVE SLEEP QUALITY, Sleep, Volume 40, Issue suppl_1, 28 April 2017, Pages A138–A139, https://doi.org/10.1093/sleepj/zsx050.372

4.9. VIENAS KAMBARYS – IR MIEGUI, IR GYVENIMUI. KĄ DARYTI?

Bergefurt L, Appel-Meulenbroek R, Arentze T. How physical home workspace characteristics affect mental health: A systematic scoping review. Work. 2023;76(2):489-506. doi:10.3233/WOR-220505
Baktash, M.B., Pütz, L. Detach to Thrive: Psychological Detachment from Work and Employee Well-Being. J Happiness Stud 26, 54 (2025). https://doi.org/10.1007/s10902-025-00883-7

4.10. KODĖL SVARBU RYTAIS IR PIRMOJE DIENOS PUSĖJE GAUTI NATŪRALIOS ŠVIESOS?

The impact of daytime light exposures on sleep and mood in office workers, Figueiro, Mariana G. et al. Sleep Health: Journal of the National Sleep Foundation, Volume 3, Issue 3, 204 - 215
Aries M, Aarts M, van Hoof J. Daylight and health: A review of the evidence and consequences for the built environment. Lighting Research & Technology. 2015;47(1):6-27. doi:10.1177/1477153513509258
Boubekri M, Cheung IN, Reid KJ, Wang CH, Zee PC. Impact of windows and daylight exposure on overall health and sleep quality of office workers: a case-control pilot study. J Clin Sleep Med. 2014;10(6):603-611. Published 2014 Jun 15. doi:10.5664/jcsm.3780
Dautovich ND, Schreiber DR, Imel JL, et al. A systematic review of the amount and timing of light in association with objective and subjective sleep outcomes in community-dwelling adults. Sleep Health. 2019;5(1):31-48. doi:10.1016/j.sleh.2018.09.006

4.11. AR EKRANAI TIKRAI KENKIA MIEGUI?

Bauducco S, Pillion M, Bartel K, Reynolds C, Kahn M, Gradisar M. A bidirectional model of sleep and technology use: A theoretical review of How much, for whom, and which mechanisms. Sleep Med Rev. 2024;76:101933. doi:10.1016/j.smrv.2024.101933
Hartstein LE, Mathew GM, Reichenberger DA, et al. The impact of screen use on sleep health across the lifespan: A National Sleep Foundation consensus statement. Sleep Health. 2024;10(4):373-384. doi:10.1016/j.sleh.2024.05.001
Burns, A.C., Windred, D.P., Rutter, M.K. et al. Day and night light exposure are associated with psychiatric disorders: an objective light study in >85,000 people. Nat. Mental Health 1, 853–862 (2023)

4.12. MIEGAS IR VAKARIENĖ: KADA JĄ VALGYTI?

Saidi O, Rochette E, Dambel L, St-Onge MP, Duché P. Chrono-nutrition and sleep: lessons from the temporal feature of eating patterns in human studies - A systematic scoping review. Sleep Med Rev. 2024;76:101953. doi:10.1016/j.smrv.2024.101953
Kinsey AW, Ormsbee MJ. The health impact of nighttime eating: old and new perspectives. Nutrients. 2015;7(4):2648-2662. Published 2015 Apr 9. doi:10.3390/nu7042648

4.13. KADA GERTI KAVOS, KAD NESUTRIKDYTUME MIEGO?

Gardiner, C., Weakley, J., Burke, L. M., Roach, G. D., Sargent, C., Maniar, N., Townshend, A., & Halson, S. L. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep medicine reviews, 69, 101764.
Nehlig A. (2018). Interindividual Differences in Caffeine Metabolism and Factors Driving Caffeine Consumption. Pharmacological reviews, 70(2), 384–411.
Antonio J, Newmire DE, Stout JR, et al. Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2024;21(1):2323919. doi:10.1080/15502783.2024.2323919

4.14. AR SUAUGUSIESIEMS NAUDINGA MIEGOTI DIENĄ?

Wang M, Xiang X, Zhao Z, et al. Association between self-reported napping and risk of cardiovascular disease and all-cause mortality: A meta-analysis of cohort studies. PLoS One. 2024;19(10):e0311266. Published 2024 Oct 16. doi:10.1371/journal.pone.0311266
Dutheil F, Danini B, Bagheri R, et al. Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021;18(19):10212. Published 2021 Sep 28. doi:10.3390/ijerph181910212
Yang YB, Zheng YB, Sun J, et al. To nap or not? Evidence from a meta-analysis of cohort studies of habitual daytime napping and health outcomes. Sleep Med Rev. 2024;78:101989. doi:10.1016/j.smrv.2024.101989
Hayashi M, Masuda A, Hori T. The alerting effects of caffeine, bright light and face washing after a short daytime nap. Clin Neurophysiol. 2003;114(12):2268-2278. doi:10.1016/s1388-2457(03)00255-4

4.15. AR ALKOHOLIS PADEDA UŽMIGTI?

Gardiner C, Weakley J, Burke LM, et al. The effect of alcohol on subsequent sleep in healthy adults: A systematic review and meta-analysis. Sleep Med Rev. Published online November 19, 2024. doi:10.1016/j.smrv.2024.102030

4.16 AR NIKOTINAS DARO ĮTAKĄ MIEGUI?

Catoire S, Nourredine M, Lefebvre S, et al. Tobacco-induced sleep disturbances: A systematic review and meta-analysis. Sleep Med Rev. 2021;60:101544. doi:10.1016/j.smrv.2021.101544

4.17. AR TIKRAI FIZINIS AKTYVUMAS YRA GERIAUSIAS MIEGO DRAUGAS?

Li L, Wang C, Wang D, et al. Optimal exercise dose and type for improving sleep quality: a systematic review and network meta-analysis of RCTs. Front Psychol. 2024;15:1466277. Published 2024 Oct 3. doi:10.3389/fpsyg.2024.1466277
Xie Y, Liu S, Chen XJ, Yu HH, Yang Y, Wang W. Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Psychiatry. 2021;12:664499. Published 2021 Jun 7. doi:10.3389/fpsyt.2021.664499
Leota, J., Presby, D.M., Le, F. et al. Dose-response relationship between evening exercise and sleep. Nat Commun 16, 3297 (2025). https://doi.org/10.1038/s41467-025-58271-x
Korkutata, A., Korkutata, M. & Lazarus, M. The impact of exercise on sleep and sleep disorders. npj Biol Timing Sleep 2, 5 (2025). https://doi.org/10.1038/s44323-024-00018-w

4.18. LOVA – TIK MIEGUI?

Edinger JD, Means MK. Cognitive-behavioral therapy for primary insomnia. Clin Psychol Rev. 2005;25(5):539-558. doi:10.1016/j.cpr.2005.04.003
van Straten A, van der Zweerde T, Kleiboer A, Cuijpers P, Morin CM, Lancee J. Cognitive and behavioral therapies in the treatment of insomnia: A meta-analysis. Sleep Med Rev. 2018;38:3-16. doi:10.1016/j.smrv.2017.02.001

4.19. KOKIE YRA GERO MIEGO DRAUGAI IR BIČIULIAI?

Wang CF, Sun YL, Zang HX. Music therapy improves sleep quality in acute and chronic sleep disorders: a meta-analysis of 10 randomized studies. Int J Nurs Stud. 2014;51(1):51-62. doi:10.1016/j.ijnurstu.2013.03.008
Feng F, Zhang Y, Hou J, et al. Can music improve sleep quality in adults with primary insomnia? A systematic review and network meta-analysis. Int J Nurs Stud. 2018;77:189-196. doi:10.1016/j.ijnurstu.2017.10.011
Chen CT, Tung HH, Fang CJ, et al. Effect of music therapy on improving sleep quality in older adults: A systematic review and meta-analysis. J Am Geriatr Soc. 2021;69(7):1925-1932. doi:10.1111/jgs.17149
Wang C, Li G, Zheng L, et al. Effects of music intervention on sleep quality of older adults: A systematic review and meta-analysis. Complement Ther Med. 2021;59:102719. doi:10.1016/j.ctim.2021.102719
Tang YW, Teoh SL, Yeo JHH, et al. Music-based Intervention for Improving Sleep Quality of Adults without Sleep Disorder: A Systematic Review and Meta-analysis. Behav Sleep Med. 2022;20(2):241-259. doi:10.1080/15402002.2021.1915787
Gou, Q., Li, M., Wang, X., Yuan, X., Yang, M., Li, J., Wang, B., Yang, D., Ren, X., Yang, M., … Xu, Q. (2025). Meta‑narrative review: The impact of music therapy on sleep and future research directions. Frontiers in Neurology. https://pubmed.ncbi.nlm.nih.gov/39839879/
Boggiss AL, Consedine NS, Brenton-Peters JM, Hofman PL, Serlachius AS. A systematic review of gratitude interventions: Effects on physical health and health behaviors. J Psychosom Res. 2020;135:110165. doi:10.1016/j.jpsychores.2020.110165
Turner, A.D., Smith, C.E. & Ong, J.C. Is purpose in life associated with less sleep disturbance in older adults?. Sleep Science Practice 1, 14 (2017). https://doi.org/10.1186/s41606-017-0015-6
Kim ES, Shiba K, Boehm JK, Kubzansky LD. Sense of purpose in life and five health behaviors in older adults. Prev Med. 2020;139:106172. doi:10.1016/j.ypmed.2020.106172
Semenchuk BN, Onchulenko S, Strachan SM. Self-compassion and sleep quality: Examining the mediating role of taking a proactive health focus and cognitive emotional regulation strategies. J Health Psychol. 2022;27(10):2435-2445. doi:10.1177/13591053211047148
Toussaint L, Gall AJ, Cheadle A, Williams DR. Editor choice: Let it rest: Sleep and health as positive correlates of forgiveness of others and self-forgiveness. Psychol Health. 2020;35(3):302-317. doi:10.1080/08870446.2019.1644335
Amber F. Tout, Donna C. Jessop & Eleanor Miles. (2024) Positive psychological traits predict future sleep quality and quantity: exploring emotion regulation as a common mediator. Psychology & Health 0:0, pages 1-23.
Scullin MK, Krueger ML, Ballard HK, Pruett N, Bliwise DL. The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. J Exp Psychol Gen. 2018;147(1):139-146. doi:10.1037/xge0000374
Sullivan Bisson AN, Robinson SA, Lachman ME. Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep Health. 2019;5(5):487-494. doi:10.1016/j.sleh.2019.06.003
Yu J, Yang Z, Sun S, et al. The effect of weighted blankets on sleep and related disorders: a brief review. Front Psychiatry. 2024;15:1333015. Published 2024 Apr 15. doi:10.3389/fpsyt.2024.1333015
Her J, Cho MK. Effect of aromatherapy on sleep quality of adults and elderly people: A systematic literature review and meta-analysis. Complement Ther Med. 2021;60:102739. doi:10.1016/j.ctim.2021.102739
Ko, Y., Lee, JY. Effects of feet warming using bed socks on sleep quality and thermoregulatory responses in a cool environment. J Physiol Anthropol 37, 13 (2018). https://doi.org/10.1186/s40101-018-0172-z
Bayer L, Constantinescu I, Perrig S, et al. Rocking synchronizes brain waves during a short nap. Curr Biol. 2011;21(12):R461-R462. doi:10.1016/j.cub.2011.05.012

4.20. NUO KO PRADĖTI, NORINT PAGERINTI MIEGĄ?

5. KAI NESIMIEGA

5.1. AR NORMALU KARTAIS MIEGOTI PRASTAI?

Gratz, K. L., Tull, M. T., & Weiss, N. H. (2022). Psychological inflexibility, experiential avoidance, and insomnia severity: A community sample. Journal of Sleep Research, 31(2), e13425.
Van Dongen, H. P. A., Smyth, D., & Dinges, D. F. (2003). The cumulative cost of additional wakefulness: dose–response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep, 26(2), 117–126.
Guzzetti JR, Banks S. Dynamics of recovery sleep from chronic sleep restriction. Sleep Adv. 2022;4(1):zpac044. Published 2022 Nov 30. doi:10.1093/sleepadvances/zpac044

5.2. AR GALI BŪTI, KAD GIMĖME BLOGAIS ARBA GERAIS MIEGOTOJAIS?

Pandi-Perumal, S. R., Saravanan, K. M., Paul, S., Namasivayam, G. P., & Chidambaram, S. B. (2024). Waking Up the Sleep Field: An Overview on the Implications of Genetics and Bioinformatics of Sleep. Molecular biotechnology, 66(5), 919–931.
Kocevska, D., Barclay, N. L., Bramer, W. M., Gehrman, P. R., & Van Someren, E. J. W. (2021). Heritability of sleep duration and quality: A systematic review and meta-analysis. Sleep medicine reviews, 59, 101448.
Austin-Zimmerman, I., Levey, D.F., Giannakopoulou, O. et al. Genome-wide association studies and cross-population meta-analyses investigating short and long sleep duration. Nat Commun 14, 6059 (2023).
Dashti, H. S., Jones, S. E., Wood, A. R., Lane, J. M., van Hees, V. T., Wang, H., Rhodes, J. A., Song, Y., Patel, K., Anderson, S. G., Beaumont, R. N., Bechtold, D. A., Bowden, J., Cade, B. E., Garaulet, M., Kyle, S. D., Little, M. A., Loudon, A. S., Luik, A. I., Scheer, F. A. J. L., … Saxena, R. (2019). Genome-wide association study identifies genetic loci for self-reported habitual sleep duration supported by accelerometer-derived estimates. Nature communications, 10(1), 1100.
Zou, X., Ptáček, L. J., & Fu, Y. H. (2024). The Genetics of Human Sleep and Sleep Disorders. Annual review of genomics and human genetics, 25(1), 259–285.
Jansen, P.R., Watanabe, K., Stringer, S. et al. Genome-wide analysis of insomnia in 1,331,010 individuals identifies new risk loci and functional pathways. Nat Genet 51, 394–403 (2019). https://doi.org/10.1038/s41588-018-0333-3
Lane, J.M., Jones, S.E., Dashti, H.S. et al. Biological and clinical insights from genetics of insomnia symptoms. Nat Genet 51, 387–393 (2019). https://doi.org/10.1038/s41588-019-0361-7

5.3. KĄ DARYTI, JEI NETURIU GALIMYBĖS MIEGOTI PAKANKAMAI?

5.4. KAIP ELGTIS PO BEMIEGĖS NAKTIES?

5.5. KĄ DARYTI, JEI NEGALIU UŽMIGTI?

Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Med Rev. 2019;46:124-135. doi:10.1016/j.smrv.2019.04.008
Wood AM, Joseph S, Lloyd J, Atkins S. Gratitude influences sleep through the mechanism of pre-sleep cognitions. J Psychosom Res. 2009;66(1):43-48. doi:10.1016/j.jpsychores.2008.09.002
Jackowska M, Brown J, Ronaldson A, Steptoe A. The impact of a brief gratitude intervention on subjective well-being, biology and sleep. Journal of Health Psychology. 2016;21(10):2207-2217. doi:10.1177/1359105315572455

5.6. KAIP ĮVEIKTI ORGANIZMO PAROS RITMO SUTRIKIMĄ (ANGL. „JET LAG“)?

Janse van Rensburg, D.C., Jansen van Rensburg, A., Fowler, P.M. et al. Managing Travel Fatigue and Jet Lag in Athletes: A Review and Consensus Statement. Sports Med 51, 2029–2050 (2021)

5.7. AR GALIMA ATSIIMTI MIEGO SKOLĄ?

Depner CM, Melanson EL, Eckel RH, et al. Ad libitum Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery Sleep. Curr Biol. 2019;29(6):957-967.e4. doi:10.1016/j.cub.2019.01.069
Ochab JK, Szwed J, Oleś K, et al. Observing changes in human functioning during induced sleep deficiency and recovery periods. PLoS One. 2021;16(9):e0255771. Published 2021 Sep 1. doi:10.1371/journal.pone.0255771
Vestergaard, C.L., Simpson, M.R., Sivertsen, B. et al. Weekday-to-weekend sleep duration patterns among young adults and outcomes related to health and academic performance. Sleep Science Practice 8, 15 (2024). https://doi.org/10.1186/s41606-024-00109-4
Mathew, G.M., Strayer, S.M., Ness, K.M. et al. Interindividual differences in attentional vulnerability moderate cognitive performance during sleep restriction and subsequent recovery in healthy young men. Sci Rep 11, 19147 (2021). https://doi.org/10.1038/s41598-021-95884-w
Lasselin J, Rehman JU, Åkerstedt T, Lekander M, Axelsson J. Effect of long-term sleep restriction and subsequent recovery sleep on the diurnal rhythms of white blood cell subpopulations. Brain Behav Immun. 2015;47:93-99. doi:10.1016/j.bbi.2014.10.004
Broussard JL, Wroblewski K, Kilkus JM, Tasali E. Two Nights of Recovery Sleep Reverses the Effects of Short-term Sleep Restriction on Diabetes Risk. Diabetes Care. 2016;39(3):e40-e41. doi:10.2337/dc15-2214
Bougard C, Gomez-Merino D, Rabat A, et al. Daytime microsleeps during 7 days of sleep restriction followed by 13 days of sleep recovery in healthy young adults. Conscious Cogn. 2018;61:1-12. doi:10.1016/j.concog.2018.03.008
Pejovic S, Basta M, Vgontzas AN, et al. Effects of recovery sleep after one work week of mild sleep restriction on interleukin-6 and cortisol secretion and daytime sleepiness and performance. Am J Physiol Endocrinol Metab. 2013;305(7):E890-E896. doi:10.1152/ajpendo.00301.2013
Guzzetti JR, Banks S. Dynamics of recovery sleep from chronic sleep restriction. Sleep Adv. 2022;4(1):zpac044. Published 2022 Nov 30. doi:10.1093/sleepadvances/zpac044
Belenky G, et al. Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: a sleep dose-response study. J Sleep Res. 2003;12(1):1–12. doi: 10.1046/j.1365-2869.2003.00337.x
Van Dongen HP, et al. The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation [published correction appears in Sleep. 2004 Jun 15;27(4):600]. Sleep. 2003;26(2):117–126. doi: 10.1093/sleep/26.2.117
Banks S, Dinges DF. Behavioral and physiological consequences of sleep restriction. J Clin Sleep Med. 2007;3(5):519-528.
Belenky G, Wesensten NJ, Thorne DR, et al. Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: a sleep dose-response study. J Sleep Res. 2003;12(1):1-12. doi:10.1046/j.1365-2869.2003.00337.x
Völker, J., Wiegelmann, M., Koch, T. J. S., & Sonnentag, S. (2024). It is Monday again: Weekend sleep differentially relates to the workweek via reattachment on Monday. Journal of Organizational Behavior, 45(6), 800–817. https://doi.org/10.1002/job.2788

5.8. MIEGO TAUPYKLĖ: AR ĮMANOMA PRIKAUPTI MIEGO ATSARGŲ?

Rupp TL, Wesensten NJ, Bliese PD, Balkin TJ. Banking sleep: realization of benefits during subsequent sleep restriction and recovery. Sleep. 2009;32(3):311-321. doi:10.1093/sleep/32.3.311
Patterson PD, Ghen JD, Antoon SF, et al. Does evidence support "banking/extending sleep" by shift workers to mitigate fatigue, and/or to improve health, safety, or performance? A systematic review. Sleep Health. 2019;5(4):359-369. doi:10.1016/j.sleh.2019.03.001
Axelsson J, Vyazovskiy VV. Banking Sleep and Biological Sleep Need. Sleep. 2015;38(12):1843-1845. Published 2015 Dec 1. doi:10.5665/sleep.5222
Arnal PJ, Lapole T, Erblang M, et al. Sleep Extension before Sleep Loss: Effects on Performance and Neuromuscular Function. Med Sci Sports Exerc. 2016;48(8):1595-1603. doi:10.1249/MSS.0000000000000925
https://www.armyupress.army.mil/Portals/7/military-review/Archives/English/MilitaryReview_2017228_art016.pdf
Vitale KC, Owens R, Hopkins SR, Malhotra A. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. Int J Sports Med. 2019;40(8):535-543. doi:10.1055/a-0905-3103
Walsh NP, Halson SL, Sargent C, et al. Sleep and the athlete: narrative review and 2021 expert consensus recommendations. Br J Sports Med. Published online November 3, 2020. doi:10.1136/bjsports-2020-102025
Parker RS, Parker P. The impact of sleep deprivation in military surgical teams: a systematic review. J R Army Med Corps. 2017;163(3):158-163. doi:10.1136/jramc-2016-000640

5.9. AR SVEIKATA PAGERĖS, JEIGU MIEGOSIU ILGIAU?

Pizinger TM, Aggarwal B, St-Onge MP. Sleep extension in short sleepers: an evaluation of feasibility and effectiveness for weight management and cardiometabolic disease prevention. Front Endocrinol (Lausanne). 2018;9:392.
Arnal PJ, Sauvet F, Leger D, et al. Benefits of Sleep Extension on Sustained Attention and Sleep Pressure Before and During Total Sleep Deprivation and Recovery. Sleep. 2015;38(12):1935-1943. Published 2015 Dec 1. doi:10.5665/sleep.5244
Mantua J, Skeiky L, Prindle N, et al. Sleep extension reduces fatigue in healthy, normally-sleeping young adults. Sleep Sci. 2019;12(1):21-27. doi:10.5935/1984-0063.20190056
Al Khatib HK, Hall WL, Creedon A, et al.. Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short sleepers: a potential strategy for decreasing intake of free sugars? A randomized controlled pilot study. Am J Clin Nutr. 2018;107(1):43–53.
Henst RHP, Pienaar PR, Roden LC, Rae DE. The effects of sleep extension on cardiometabolic risk factors: A systematic review. J Sleep Res. 2019;28(6):e12865.
Stock AA, Lee S, Nahmod NG, Chang AM. Effects of sleep extension on sleep duration, sleepiness, and blood pressure in college students. Sleep Health. 2020;6(1):32–39.
Duraccio, K. M., Kamhout, S., Baron, K. G., Reutrakul, S., & Depner, C. M. (2024). Sleep extension and cardiometabolic health: what it is, possible mechanisms and real-world applications. The Journal of physiology, 10.1113/JP284911.
Niu, X., Zhou, S., & Casement, M. D. (2021). The feasibility of at-home sleep extension in adolescents and young adults: A meta-analysis and systematic review. Sleep medicine reviews, 58, 101443. https://doi.org/10.1016/j.smrv.2021.101443
Baron, K. G., Duffecy, J., Reutrakul, S., Levenson, J. C., McFarland, M. M., Lee, S., & Qeadan, F. (2021). Behavioral interventions to extend sleep duration: A systematic review and meta-analysis. Sleep medicine reviews, 60, 101532. https://doi.org/10.1016/j.smrv.2021.101532
Jike M, Itani O, Watanabe N, Buysse DJ, Kaneita Y. Long sleep duration and health outcomes: A systematic review, meta-analysis and meta-regression. Sleep Med Rev. 2018;39:25-36. doi:10.1016/j.smrv.2017.06.011
Cappuccio FP, D'Elia L, Strazzullo P, Miller MA. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. 2010;33(5):585-592. doi:10.1093/sleep/33.5.585

5.10. KADA DĖL MIEGO SUTRIKIMŲ REIKĖTŲ KREIPTIS Į GYDYTOJĄ?

American Academy of Sleep Medicine. (2023). International Classification of Sleep Disorders – Third Edition, Text Revision (ICSD-3-TR). Darien, IL: AASM.
American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
Riemann, D., et al. (2017). The European guideline for the diagnosis and treatment of insomnia. Journal of Sleep Research, 26(6), 675–700. https://doi.org/10.1111/jsr.12594

5.11. MIGDOMIEJI – GERAI AR BLOGAI?

Sateia MJ, Buysse DJ, Krystal AD, Neubauer DN, Heald JL. Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice Guideline. J Clin Sleep Med. 2017;13(2):307-349. Published 2017 Feb 15. doi:10.5664/jcsm.6470

5.12. KAIP PASIRŪPINTI MIEGU, JEI DIRBU NAKTIMIS?

Zhao, C., Li, N., Miao, W. et al. A systematic review and meta-analysis on light therapy for sleep disorders in shift workers. Sci Rep 15, 134 (2025). https://doi.org/10.1038/s41598-024-83789-3

5.13. TESTAS „KODĖL MIEGU PRASTAI?“

5.14. KAIP MIEGĄ VEIKIA LAIKO PAKEITIMAS?

Rishi MA, Ahmed O, Barrantes Perez JH, et al. Daylight saving time: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2020;16(10):1781–1784.
José María Martín-Olalla, Jorge Mira, It is time to understand daylight saving time, Sleep, Volume 46, Issue 3, March 2023, zsac309, https://doi.org/10.1093/sleep/zsac309
Rishi MA, Cheng JY, Strang AR, et al. Permanent standard time is the optimal choice for health and safety: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2024;20(1):121–125
https://esrs.eu/wp-content/uploads/2019/03/To_the_EU_Commission_on_DST.pdf

6. MIEGO KASDIENYBĖ: KĄ VERTA ŽINOTI?

6.1. KADA GERIAUSIA KELTIS?

6.2. KAIP LENGVIAU ATSIKELTI RYTAIS?

Kovac K, Ferguson SA, Paterson JL, et al. Exercising Caution Upon Waking-Can Exercise Reduce Sleep Inertia?. Front Physiol. 2020;11:254.
Vallat, R., Berry, S.E., Tsereteli, N. et al. How people wake up is associated with previous night’s sleep together with physical activity and food intake. Nat Commun 13, 7116 (2022).
McFarlane, S. J., Garcia, J. E., Verhagen, D. S., & Dyer, A. G. (2020). Auditory Countermeasures for Sleep Inertia: Exploring the Effect of Melody and Rhythm in an Ecological Context. Clocks & sleep, 2(2), 208–224.

6.3. AR BLOGAI SPAUSTI SNAUDIMO MYGTUKĄ?

Sundelin T, Landry S, Axelsson J. Is snoozing losing? Why intermittent morning alarms are used and how they affect sleep, cognition, cortisol, and mood. J Sleep Res. 2024;33(3):e14054. doi:10.1111/jsr.14054

6.4. KADA GERIAUSIA EITI MIEGOTI?

6.5. AR MELATONINO PAPILDAI PADEDA MIEGUI?

e Kulve, M., Schlangen, L.J.M. & van Marken Lichtenbelt, W.D. Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light. Sci Rep 9, 16064 (2019)
Salanitro M, Wrigley T, Ghabra H, et al. Efficacy on sleep parameters and tolerability of melatonin in individuals with sleep or mental disorders: A systematic review and meta-analysis. Neurosci Biobehav Rev. 2022;139:104723. doi:10.1016/j.neubiorev.2022.104723
Fatemeh G, Sajjad M, Niloufar R, Neda S, Leila S, Khadijeh M. Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. J Neurol. 2022;269(1):205-216. doi:10.1007/s00415-020-10381-w
Pawar RS, Coppin JP, Khanna S, Parker CH. A Survey of Melatonin in Dietary Supplement Products Sold in the United States. Drug Test Anal. Published online October 31, 2024. doi:10.1002/dta.3823
Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773. Published 2013 May 17. doi:10.1371/journal.pone.0063773
Erland LA, Saxena PK. Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content. J Clin Sleep Med. 2017;13(2):275-281. Published 2017 Feb 15. doi:10.5664/jcsm.6462

6.6. PER KIEK LAIKO YRA NORMALU UŽMIGTI?

Iskander A, Jairam T, Wang C, Murray BJ, Boulos MI. Normal multiple sleep latency test values in adults: A systematic review and meta-analysis [published correction appears in Sleep Med. 2023 Oct;110:179. doi: 10.1016/j.sleep.2023.08.001.]. Sleep Med. 2023;109:143-148. doi:10.1016/j.sleep.2023.06.019

6.7. MIEGOTI KARTU AR ATSKIRAI?

Wang XX, Lin Q, Liu X, et al. The association between couple relationships and sleep: A systematic review and meta-analysis. Sleep Med Rev. Published online October 22, 2024. doi:10.1016/j.smrv.2024.102018
Richter K, Adam S, Geiss L, Peter L, Niklewski G. Two in a bed: The influence of couple sleeping and chronotypes on relationship and sleep. An overview. Chronobiol Int. 2016;33(10):1464-1472. doi:10.1080/07420528.2016.1220388
https://www.sleepjunkie.com/sleep-separated-study/
Sprajcer M, O'Mullan C, Reynolds A, Paterson JL, Bachmann A, Lastella M. Sleeping together: understanding the association between relationship type, sexual activity, and sleep. Sleep Sci. 2022;15(Spec 1):80-88. doi:10.5935/1984-0063.20220005
Novak JR, Miller KC, Gunn HE, Troxel WM. Yours, mine, or ours? Dyadic sleep hygiene and associations with sleep quality, emotional distress, and conflict frequency in mixed-gender, bed-sharing couples. J Sleep Res. 2024;33(3):e14047. doi:10.1111/jsr.14047

6.8. MIEGAS SU GYVŪNAIS AR BE JŲ?

Hoffman, C. L., Stutz, K., & Vasilopoulos, T. (2018). An Examination of Adult Women’s Sleep Quality and Sleep Routines in Relation to Pet Ownership and Bedsharing. Anthrozoös, 31(6), 711–725. https://doi.org/10.1080/08927936.2018.1529354
Hoffman CL, Browne M, Smith BP. Human-Animal Co-Sleeping: An Actigraphy-Based Assessment of Dogs' Impacts on Women's Nighttime Movements. Animals (Basel). 2020;10(2):278. Published 2020 Feb 11. doi:10.3390/ani10020278
Smith, B. P., Browne, M., Mack, J., & Kontou, T. G. (2018). An Exploratory Study of Human–Dog Co-sleeping Using Actigraphy: Do Dogs Disrupt Their Owner’s Sleep? Anthrozoös, 31(6), 727–740. https://doi.org/10.1080/08927936.2018.1529355
Patel, S. I., Miller, B. W., Kosiorek, H. E., Parish, J. M., Lyng, P. J., & Krahn, L. E. (2017). The Effect of Dogs on Human Sleep in the Home Sleep Environment. Mayo Clinic proceedings, 92(9), 1368-1372. https://doi.org/10.1016/j.mayocp.2017.06.014
Chin, B.N., Singh, T. & Carothers, A.S. Co-sleeping with pets, stress, and sleep in a nationally-representative sample of United States adults. Sci Rep 14, 5577 (2024). https://doi.org/10.1038/s41598-024-56055-9

6.9. KODĖL NE SAVO LOVOJE MIEGAME PRASČIAU?

Hu, S., Chen, Y., Chen, J. et al. The insensitivity of sleep to an unfamiliar sleeping environment in patients with insomnia disorder. Sleep Breath 28, 467–473 (2024). https://doi.org/10.1007/s11325-023-02914-0
Tamaki M, Bang JW, Watanabe T, Sasaki Y. Night Watch in One Brain Hemisphere during Sleep Associated with the First-Night Effect in Humans. Curr Biol. 2016;26(9):1190-1194. doi:10.1016/j.cub.2016.02.063
Ameen MS, Heib DPJ, Blume C, Schabus M. The Brain Selectively Tunes to Unfamiliar Voices during Sleep. J Neurosci. 2022;42(9):1791-1803. doi:10.1523/JNEUROSCI.2524-20.2021

6.10. KIEK KARTŲ PRABUSTI PER NAKTĮ YRA NORMALU?

Mathur R, Douglas NJ. Frequency of EEG arousals from nocturnal sleep in normal subjects. Sleep. 1995;18(5):330-333. doi:10.1093/sleep/18.5.330

6.11. KOKIA YRA GERIAUSIA MIEGO POZA?

Zhang Y, Xiao A, Zheng T, Xiao H, Huang R. The Relationship between Sleeping Position and Sleep Quality: A Flexible Sensor-Based Study. Sensors (Basel). 2022;22(16):6220. Published 2022 Aug 19. doi:10.3390/s22166220
de Vries GE, Hoekema A, Doff MH, et al. Usage of positional therapy in adults with obstructive sleep apnea. J Clin Sleep Med. 2015;11(2):131-137. Published 2015 Jan 15. doi:10.5664/jcsm.4458
Srijithesh PR, Aghoram R, Goel A, Dhanya J. Positional therapy for obstructive sleep apnoea. Cochrane Database Syst Rev. 2019;5(5):CD010990. Published 2019 May 1. doi:10.1002/14651858.CD010990.pub2
Person E, Rife C, Freeman J, Clark A, Castell DO. A Novel Sleep Positioning Device Reduces Gastroesophageal Reflux: A Randomized Controlled Trial. J Clin Gastroenterol. 2015;49(8):655-659. doi:10.1097/MCG.0000000000000359
Danoff-Burg S, Rus HM, Weaver MA, Raymann RJEM. Sleeping in an Inclined Position to Reduce Snoring and Improve Sleep: In-home Product Intervention Study. JMIR Form Res. 2022;6(4):e30102. Published 2022 Apr 6. doi:10.2196/30102
Skarpsno ES, Mork PJ, Nilsen TIL, Holtermann A. Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Nat Sci Sleep. 2017;9:267-275. Published 2017 Nov 1. doi:10.2147/NSS.S145777

6.12. VĖL KNARKIA!..

De Meyer MMD, Vanderveken OM, De Weerdt S, et al. Use of mandibular advancement devices for the treatment of primary snoring with or without obstructive sleep apnea (OSA): A systematic review. Sleep Med Rev. 2021;56:101407. doi:10.1016/j.smrv.2020.101407
Changsiripun C, Chirakalwasan N, Dias S, McDaid C. Management of primary snoring in adults: A scoping review examining interventions, outcomes and instruments used to assess clinical effects. Sleep Med Rev. 2024;77:101963. doi:10.1016/j.smrv.2024.101963
Yap YY. Evaluation and Management of Snoring. Sleep Med Clin. 2022;17(1):25-39. doi:10.1016/j.jsmc.2021.10.010
Burgos-Sanchez C, Jones NN, Avillion M, et al. Impact of Alcohol Consumption on Snoring and Sleep Apnea: A Systematic Review and Meta-analysis. Otolaryngology–Head and Neck Surgery. 2020;163(6):1078-1086. doi:10.1177/0194599820931087

6.13. AR GALIMA IŠSKAIDYTI MIEGĄ?

Weaver MD, Sletten TL, Foster RG, et al. Adverse impact of polyphasic sleep patterns in humans: Report of the National Sleep Foundation sleep timing and variability consensus panel. Sleep Health. 2021;7(3):293-302. doi:10.1016/j.sleh.2021.02.009

6.14. AR VERTA MIEGANT UŽSIKLIJUOTI BURNĄ?

Fangmeyer SK, Badger CD, Thakkar PG. Nocturnal mouth-taping and social media: A scoping review of the evidence. Am J Otolaryngol. Published online December 4, 2024. doi:10.1016/j.amjoto.2024.104545
Chadwick JW, Huang AT. Should Mouth Taping and Obstructive Sleep Apnea Therapies Be Regulated? JAMA Otolaryngol Head Neck Surg. 2024;150(11):1020. doi:10.1001/jamaoto.2024.2564

7. SAPNAI

7.1. KODĖL SAPNUOJAME?

Cartwright R, Agargun MY, Kirkby J, Friedman JK. Relation of dreams to waking concerns. Psychiatry Res. 2006;141(3):261-270. doi:10.1016/j.psychres.2005.05.013
Givrad, S. (2016). Dream Theory and Science: A Review. Psychoanalytic Inquiry, 36(3), 199–213. https://doi.org/10.1080/07351690.2016.1145967
Zink, N., & Pietrowsky, R. (2015). Theories of dreaming and lucid dreaming: An integrative review towards sleep, dreaming and consciousness. International Journal of Dream Research, 8(1), 35–53. https://doi.org/10.11588/ijodr.2015.1.17811

7.2. KAS VYKSTA SMEGENYSE, KAI SAPNUOJAME?

Hong CC, Harris JC, Pearlson GD, et al. fMRI evidence for multisensory recruitment associated with rapid eye movements during sleep. Hum Brain Mapp. 2009;30(5):1705-1722. doi:10.1002/hbm.20635
Nir Y, Tononi G. Dreaming and the brain: from phenomenology to neurophysiology. Trends Cogn Sci. 2010;14(2):88-100. doi:10.1016/j.tics.2009.12.001

7.3. SAPNŲ REIKŠMĖS. AR SAPNAI-PRANAŠAI EGZISTUOJA?

7.4. AR SAPNAI VEIKIA MIEGO KOKYBĘ?

7.5. KODĖL VIENI SAPNUS PRISIMENA, O KITI NE?

Eichenlaub, JB., Nicolas, A., Daltrozzo, J. et al. Resting Brain Activity Varies with Dream Recall Frequency Between Subjects.Neuropsychopharmacol 39, 1594–1602 (2014). https://doi.org/10.1038/npp.2014.6
Vallat R, Eichenlaub JB, Nicolas A, Ruby P. Dream Recall Frequency Is Associated With Medial Prefrontal Cortex White-Matter Density. Front Psychol. 2018;9:1856. Published 2018 Sep 27. doi:10.3389/fpsyg.2018.01856
Vallat R, Türker B, Nicolas A, Ruby P. High Dream Recall Frequency is Associated with Increased Creativity and Default Mode Network Connectivity. Nat Sci Sleep. 2022;14:265-275. Published 2022 Feb 22. doi:10.2147/NSS.S342137
Zhang, J., Pena, A., Delano, N. et al. Evidence of an active role of dreaming in emotional memory processing shows that we dream to forget. Sci Rep 14, 8722 (2024). https://doi.org/10.1038/s41598-024-58170-z

7.6. SAPNŲ PROGRAMAVIMAS: SAPNUOSIU, KĄ NORĖSIU?

Horowitz, A.H., Esfahany, K., Gálvez, T.V. et al. Targeted dream incubation at sleep onset increases post-sleep creative performance. Sci Rep 13, 7319 (2023). https://doi.org/10.1038/s41598-023-31361-w
White, G.L., Taytroe, L. Personal Problem-Solving Using Dream Incubation: Dreaming, Relaxation, or Waking Cognition?. Dreaming 13, 193–209 (2003). https://doi.org/10.1023/B:DREM.0000003143.00133.1c
Barrett, D. (1993). The "committee of sleep": A study of dream incubation for problem solving. Dreaming, 3(2), 115–122. https://doi.org/10.1037/h0094375
Haar Horowitz A, Cunningham TJ, Maes P, Stickgold R. Dormio: A targeted dream incubation device. Conscious Cogn. 2020;83:102938. doi:10.1016/j.concog.2020.102938

7.7. SĄMONINGAS SAPNAVIMAS: KAS TAI?

Bonamino, C., Watling, C., & Polman, R. (2023). The effectiveness of lucid dreaming practice on waking task performance: A scoping review of evidence and meta-analysis. Dreaming, 33(3), 292–315. https://doi.org/10.1037/drm0000209
Tan, S., & Fan, J. (2023). A systematic review of new empirical data on lucid dream induction techniques. Journal of sleep research, 32(3), e13786. https://doi.org/10.1111/jsr.13786

7.8. KAIP ATSIKRATYTI KOŠMARŲ?

K Pavlova M, Latreille V. Sleep Disorders. Am J Med. 2019;132(3):292-299. doi:10.1016/j.amjmed.2018.09.021
Faccini J, Del-Monte J. Bad dream, nightmares and psychopathology: a systematic review. Front Psychiatry. 2024;15:1461495. Published 2024 Oct 8. doi:10.3389/fpsyt.2024.1461495

8. MIEGAS IR MAISTAS

8.1. AR MIEGAS DARO ĮTAKĄ SVORIO METIMUI?

Fenton S, Burrows TL, Skinner JA, Duncan MJ. The influence of sleep health on dietary intake: a systematic review and meta-analysis of intervention studies. J Hum Nutr Diet. 2021;34(2):273-285. doi:10.1111/jhn.12813
Godos J, Grosso G, Castellano S, Galvano F, Caraci F, Ferri R. Association between diet and sleep quality: A systematic review. Sleep Med Rev. 2021;57:101430. doi:10.1016/j.smrv.2021.101430
Chaput, JP., McHill, A.W., Cox, R.C. et al. The role of insufficient sleep and circadian misalignment in obesity. Nat Rev Endocrinol19, 82–97 (2023). https://doi.org/10.1038/s41574-022-00747-7
Wang X, Sparks JR, Bowyer KP, Youngstedt SD. Influence of sleep restriction on weight loss outcomes associated with caloric restriction. Sleep. 2018;41(5):10.1093/sleep/zsy027. doi:10.1093/sleep/zsy027
Spaeth AM, Dinges DF, Goel N. Effects of Experimental Sleep Restriction on Weight Gain, Caloric Intake, and Meal Timing in Healthy Adults. Sleep. 2013;36(7):981-990. Published 2013 Jul 1. doi:10.5665/sleep.2792
Rogers EM, Banks NF, Jenkins NDM. The effects of sleep disruption on metabolism, hunger, and satiety, and the influence of psychosocial stress and exercise: A narrative review. Diabetes Metab Res Rev. 2024;40(2):e3667. doi:10.1002/dmrr.3667
Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., Kasza, K., & Penev, P. D. (2010). Sleep curtailment is accompanied by increased intake of calories from snacks. Annals of Internal Medicine, 153(7), 435–441.

8.2. AR TIKRAI MIEGO TRŪKUMAS „ATIMA“ SKONĮ?

Smith, S. L., Ludy, M.-J., & Tucker, R. M. (2016). Changes in taste preference and steps taken after sleep curtailment. Physiology & Behavior, 163, 228–233.
Szczygiel, E. J., Cho, S., & Tucker, R. M. (2019a). The effect of sleep curtailment on hedonic responses to liquid and solid food. Food, 8(10), 465.
Szczygiel, E. J., Cho, S., & Tucker, R. M. (2019b). Multiple dimensions of sweet taste perception altered after sleep curtailment. Nutrients, 11(9), 2015.
Tajiri, E., Yoshimura, E., Hatamoto, Y., Shiratsuchi, H., Tanaka, S., & Shimoda, S. (2020). Acute sleep curtailment increases sweet taste preference, appetite and food intake in healthy young adults: A randomized crossover trial. Behavioral Sciences, 10(2), 47.
Ozturk, E. E., & Ozturk, Z. A. (2022). The influence of nutritional status and sleep quality on gustatory function in older adults. Medicina, 59(1), 41.
Lv, W., Finlayson, G., & Dando, R. (2018). Sleep, food cravings and taste. Appetite, 125, 210–216.

8.3. AR MAISTAS GALI PAGERINTI MIEGO KOKYBĘ?

Netzer NC, Strohl KP, Pramsohler S. Influence of nutrition and food on sleep-is there evidence?. Sleep Breath. 2024;28(1):61-68. doi:10.1007/s11325-023-02921-1
Arab A, Karimi E, Garaulet M, Scheer FAJL. Dietary patterns and insomnia symptoms: A systematic review and meta-analysis. Sleep Med Rev. 2024;75:101936. doi:10.1016/j.smrv.2024.101936
Wang W, Liu T, Ding Y, Zhang Y. Effects of polyphenol-rich interventions on sleep disorders: A systematic review and meta-analysis. Curr Res Food Sci. 2023;6:100462. Published 2023 Feb 15. doi:10.1016/j.crfs.2023.100462
Pereira N, Naufel MF, Ribeiro EB, Tufik S, Hachul H. Influence of Dietary Sources of Melatonin on Sleep Quality: A Review. J Food Sci. 2020;85(1):5-13. doi:10.1111/1750-3841.14952
Binks H, E Vincent G, Gupta C, Irwin C, Khalesi S. Effects of Diet on Sleep: A Narrative Review. Nutrients. 2020;12(4):936. Published 2020 Mar 27. doi:10.3390/nu12040936
Godos J, Grosso G, Castellano S, Galvano F, Caraci F, Ferri R. Association between diet and sleep quality: A systematic review. Sleep Med Rev. 2021;57:101430. doi:10.1016/j.smrv.2021.101430

8.4. AR SVEIKA MIKROBIOTA GERINA MIEGĄ?

Sen P, Molinero-Perez A, O'Riordan KJ, McCafferty CP, O'Halloran KD, Cryan JF. Microbiota and sleep: awakening the gut feeling. Trends Mol Med. 2021;27(10):935-945. doi:10.1016/j.molmed.2021.07.004
Sejbuk M, Siebieszuk A, Witkowska AM. The Role of Gut Microbiome in Sleep Quality and Health: Dietary Strategies for Microbiota Support. Nutrients. 2024;16(14):2259. Published 2024 Jul 13. doi:10.3390/nu16142259

8.5. AR BADAVIMO PRAKTIKOS PADĖS JŪSŲ MIEGUI?

Bohlman C, McLaren C, Ezzati A, Vial P, Ibrahim D, Anton SD. The effects of time-restricted eating on sleep in adults: a systematic review of randomized controlled trials. Front Nutr. 2024;11:1419811. Published 2024 Jul 29. doi:10.3389/fnut.2024.1419811

8.6. AR VALGYMO SUTRIKIMAI KENKIA MIEGUI?

8.7. KAS YRA CHRONOMITYBA?

Saidi O, Rochette E, Dambel L, St-Onge MP, Duché P. Chrono-nutrition and sleep: lessons from the temporal feature of eating patterns in human studies - A systematic scoping review. Sleep Med Rev. 2024;76:101953. doi:10.1016/j.smrv.2024.101953

9. KAIP MIEGA MOTERYS?

9.1. AR MOTERYS IR VYRAI MIEGA SKIRTINGAI?

Lim JYL, Boardman J, Dyche J, Anderson C, Dickinson DL, Drummond SPA. Sex moderates the effects of total sleep deprivation and sleep restriction on risk preference. Sleep. 2022;45(9):zsac120. doi:10.1093/sleep/zsac120
Lok R, Qian J, Chellappa SL. Sex differences in sleep, circadian rhythms, and metabolism: Implications for precision medicine. Sleep Med Rev. 2024;75:101926. doi:10.1016/j.smrv.2024.101926
Suzanne H Mitchell, Steven A Shea, To minimize loss or maximize gain? That depends on sleep and gender, Sleep, Volume 45, Issue 9, September 2022, zsac177, https://doi.org/10.1093/sleep/zsac177
Guidozzi F. Gender differences in sleep in older men and women. Climacteric. 2015;18(5):715-721. doi:10.3109/13697137.2015.1042451
https://aasm.org/women-more-likely-than-men-to-never-feel-well-rested-according-to-aasm-survey/
Santhi N, Lazar AS, McCabe PJ, Lo JC, Groeger JA, Dijk DJ. Sex differences in the circadian regulation of sleep and waking cognition in humans. Proc Natl Acad Sci U S A. 2016;113(19):E2730-E2739. doi:10.1073/pnas.1521637113

9.2. KAIP KEIČIASI MIEGAS MENSTRUACIJŲ CIKLO METU?

Baker FC, Lee KA. Menstrual Cycle Effects on Sleep. Sleep Med Clin. 2018;13(3):283-294. doi:10.1016/j.jsmc.2018.04.002
Dunietz GL, Shedden K, Michels KA, et al. Variability in Sleep Duration and Biomarkers of Cardiovascular Disease Across the Menstrual Cycle. Am J Epidemiol. 2023;192(7):1093-1104. doi:10.1093/aje/kwad060
Alzueta E, Baker FC. The Menstrual Cycle and Sleep. Sleep Med Clin. 2023;18(4):399-413. doi:10.1016/j.jsmc.2023.06.003
Jeon, B., Baek, J. Menstrual disturbances and its association with sleep disturbances: a systematic review.BMC Women's Health 23, 470 (2023). https://doi.org/10.1186/s12905-023-02629-0

9.3. MENOPAUZĖ IR MIEGAS

Salari, N., Hasheminezhad, R., Hosseinian-Far, A. et al. Global prevalence of sleep disorders during menopause: a meta-analysis. Sleep Breath 27, 1883–1897 (2023). https://doi.org/10.1007/s11325-023-02793-5
Lam CM, Hernandez-Galan L, Mbuagbaw L, Ewusie JE, Thabane L, Shea AK. Behavioral interventions for improving sleep outcomes in menopausal women: a systematic review and meta-analysis. Menopause. 2022;29(10):1210-1221. doi:10.1097/GME.0000000000002051
Jing, Y., Liu, M., Tang, H. et al. The effect of aerobic exercise on sleep disorder in menopausal women: a systematic review and meta-analyses. BMC Women's Health 24, 635 (2024). https://doi.org/10.1186/s12905-024-03477-2
Wang WL, Chen KH, Pan YC, Yang SN, Chan YY. The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis. BMC Psychiatry. 2020;20(1):195. Published 2020 May 1. doi:10.1186/s12888-020-02566-4
Qian, J., Sun, S., Wang, M., Sun, Y., Sun, X., Jevitt, C., & Yu, X. (2023). The effect of exercise intervention on improving sleep in menopausal women: A systematic review and meta-analysis. Frontiers in Medicine, 10, Article 1092294.

9.4. NĖŠTUMAS IR MIEGAS

Sedov ID, Cameron EE, Madigan S, Tomfohr-Madsen LM. Sleep quality during pregnancy: A meta-analysis. Sleep Med Rev. 2018;38:168-176. doi:10.1016/j.smrv.2017.06.005
Mislu E, Kumsa H, Tadesse S, et al. Sleep quality disparities in different pregnancy trimesters in low- and middle-income countries: a systematic review and meta-analysis. BMC Pregnancy Childbirth. 2024;24(1):627. Published 2024 Oct 1. doi:10.1186/s12884-024-06830-3
Antonio J, Newmire DE, Stout JR, et al. Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2024;21(1):2323919. doi:10.1080/15502783.2024.2323919
Lu Q, Zhang X, Wang Y, et al. Sleep disturbances during pregnancy and adverse maternal and fetal outcomes: A systematic review and meta-analysis. Sleep Med Rev. 2021;58:101436. doi:10.1016/j.smrv.2021.101436
Sedov ID, Anderson NJ, Dhillon AK, Tomfohr-Madsen LM. Insomnia symptoms during pregnancy: A meta-analysis. J Sleep Res. 2021;30(1):e13207. doi:10.1111/jsr.13207
Paulino DSM, Borrelli CB, Faria-Schützer DB, Brito LGO, Surita FG. Non-pharmacological Interventions for Improving Sleep Quality During Pregnancy: A Systematic Review and Meta-Analysis. Intervenções não-farmacológicas para melhoria da qualidade do sono durante a gravidez: Uma revisão sistemática e metanálise. Rev Bras Ginecol Obstet. 2022;44(8):776-784. doi:10.1055/s-0042-1746200
Hoegholt NF, Krænge CE, Vuust P, Kringelbach M, Jespersen KV. Music and Sleep Hygiene Interventions for Pregnancy-Related Insomnia: An Online Randomized Controlled Trial. J Midwifery Womens Health. 2025;70(3):387-395. doi:10.1111/jmwh.13699
Palagini, L., Bramante, A., Baglioni, C. et al. Insomnia evaluation and treatment during peripartum: a joint position paper from the European Insomnia Network task force “Sleep and Women,” the Italian Marcè Society and international experts task force for perinatal mental health. Arch Womens Ment Health 25, 561–575 (2022). https://doi.org/10.1007/s00737-022-01226-8
Abera M, Hanlon C, Daniel B, et al. Effects of relaxation interventions during pregnancy on maternal mental health, and pregnancy and newborn outcomes: A systematic review and meta-analysis. PLoS One. 2024;19(1):e0278432. Published 2024 Jan 25. doi:10.1371/journal.pone.0278432

10. ŠEIMOS MIEGAS

10.1. NAUJAGIMIŲ MIEGAS: KĄ SAKO MOKSLAS IR KĄ SVARBIAUSIA ŽINOTI TĖVAMS?

Task Force on Sudden Infant Death Syndrome, Moon RY. SIDS and other sleep-related infant deaths: expansion of recommendations for a safe infant sleeping environment. Pediatrics. 2011;128(5):e1341-e1367. doi:10.1542/peds.2011-2285
Moon RY; TASK FORCE ON SUDDEN INFANT DEATH SYNDROME. SIDS and Other Sleep-Related Infant Deaths: Evidence Base for 2016 Updated Recommendations for a Safe Infant Sleeping Environment. Pediatrics. 2016;138(5):e20162940. doi:10.1542/peds.2016-2940
Paruthi S, Brooks LJ, D'Ambrosio C, et al. Consensus Statement of the American Academy of Sleep Medicine on the Recommended Amount of Sleep for Healthy Children: Methodology and Discussion. J Clin Sleep Med. 2016;12(11):1549-1561. Published 2016 Nov 15. doi:10.5664/jcsm.6288
Reuter A, Silfverdal SA, Lindblom K, Hjern A. A systematic review of prevention and treatment of infant behavioural sleep problems. Acta Paediatr. 2020;109(9):1717-1732. doi:10.1111/apa.15182
Korner AF, Guilleminault C, Van den Hoed J, Baldwin RB. Reduction of sleep apnea and bradycardia in preterm infants on oscillating water beds: a controlled polygraphic study. Pediatrics. 1978;61(4):528-533.

10.2. AR VEIKSMINGAS SAVARANKIŠKO UŽMIGIMO MOKYMAS (ANGL. SLEEP TRAINING)?

Korownyk C, Lindblad AJ. Infant sleep training: rest easy?. Can Fam Physician. 2018;64(1):41.
Hall WA, Hutton E, Brant RF, et al. A randomized controlled trial of an intervention for infants' behavioral sleep problems. BMC Pediatr. 2015;15:181. Published 2015 Nov 13. doi:10.1186/s12887-015-0492-7
Hiscock H, Bayer JK, Hampton A, Ukoumunne OC, Wake M. Long-term mother and child mental health effects of a population-based infant sleep intervention: cluster-randomized, controlled trial. Pediatrics. 2008;122(3):e621-e627. doi:10.1542/peds.2007-3783

10.3. AR MIEGOTI SU KŪDIKIU VIENOJE LOVOJE?

National Guideline Alliance (UK). Co-sleeping risk factors: Postnatal care: Evidence review N. London: National Institute for Health and Care Excellence (NICE); 2021 Apr. (NICE Guideline, No. 194.) Available from: https://www.ncbi.nlm.nih.gov/books/NBK571558/

10.4. AR SKIRIASI RYTINIS IR VAKARINIS MOTINOS PIENAS?

Italianer MF, Naninck EFG, Roelants JA, et al. Circadian Variation in Human Milk Composition, a Systematic Review. Nutrients. 2020;12(8):2328. Published 2020 Aug 4. doi:10.3390/nu12082328

10.5. VAIKŲ MIEGAS

Paruthi S, Brooks LJ, D'Ambrosio C, et al. Consensus Statement of the American Academy of Sleep Medicine on the Recommended Amount of Sleep for Healthy Children: Methodology and Discussion. J Clin Sleep Med. 2016;12(11):1549-1561. Published 2016 Nov 15. doi:10.5664/jcsm.6288
Ohayon MM, Carskadon MA, Guilleminault C, Vitiello MV. Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: developing normative sleep values across the human lifespan. Sleep. 2004;27(7):1255-1273. doi:10.1093/sleep/27.7.1255

10.6. NAKTIES SIAUBAI

Leung AKC, Leung AAM, Wong AHC, Hon KL. Sleep Terrors: An Updated Review. Curr Pediatr Rev. 2020;16(3):176-182. doi:10.2174/1573396315666191014152136

10.7. PAAUGLIŲ MIEGAS

National Research Council (US) and Institute of Medicine (US) Forum on Adolescence; Graham MG, editor. Sleep Needs, Patterns, and Difficulties of Adolescents: Summary of a Workshop. Washington (DC): National Academies Press (US); 2000. ADOLESCENT SLEEP PATTERNS AND DAYTIME SLEEPINESS.
Crowley SJ, Acebo C, Carskadon MA. Sleep, circadian rhythms, and delayed phase in adolescence. Sleep Med. 2007;8(6):602-612. doi:10.1016/j.sleep.2006.12.002
Charoenthammanon RS, Gooley JJ. The adolescent circadian clock entrains to social time rather than sun time. Curr Biol. 2025;35(9):2100-2111.e5. doi:10.1016/j.cub.2025.03.059

10.8. KODĖL VERTĖTŲ VĖLINTI PAMOKŲ PRADŽIĄ PAAUGLIAMS?

Watson NF, Martin JL, Wise MS, et al. Delaying Middle School and High School Start Times Promotes Student Health and Performance: An American Academy of Sleep Medicine Position Statement. J Clin Sleep Med. 2017;13(4):623-625. Published 2017 Apr 15. doi:10.5664/jcsm.6558
Minges KE, Redeker NS. Delayed school start times and adolescent sleep: A systematic review of the experimental evidence. Sleep Med Rev. 2016;28:86-95. doi:10.1016/j.smrv.2015.06.002
Mousavi, Z., Troxel, W.M. Later School Start Times as a Public Health Intervention to Promote Sleep Health in Adolescents. Curr Sleep Medicine Rep 9, 152–160 (2023). https://doi.org/10.1007/s40675-023-00263-8

10.9. KAIP TĖVŲ MIEGAS DARO ĮTAKĄ VAIKŲ MIEGUI?

Reynaud E, Berthier J, Louis E, Eyuboğlu E, Scelles R, Schröder CM. Interconnection between adolescents' and family members' sleep. Sci Rep. 2024;14(1):28244. Published 2024 Nov 15. doi:10.1038/s41598-024-76597-2
Brand S, Gerber M, Hatzinger M, Beck J, Holsboer-Trachsler E. Evidence for similarities between adolescents and parents in sleep patterns. Sleep Med. 2009;10(10):1124-1131. doi:10.1016/j.sleep.2008.12.013

11. DOVANOS SKAITYTOJUI

11.1. MIEGO PAPILDŲ GIDAS

Clarinda N Sutanto, Wen Wei Loh, Jung Eun Kim, The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression, Nutrition Reviews, Volume 80, Issue 2, February 2022, Pages 306–316, https://doi.org/10.1093/nutrit/nuab027
Vicky Chan, Kenneth Lo, Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis, Postgraduate Medical Journal, Volume 98, Issue 1158, April 2022, Pages 285–293, https://doi.org/10.1136/postgradmedj-2020-139319
Mirzaei-Azandaryani Z, Abdolalipour S, Mirghafourvand M. The effect of vitamin D on sleep quality: A systematic review and meta-analysis. Nutrition and Health. 2022;28(4):515-526. doi:10.1177/02601060221082367
Mah, J., Pitre, T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther 21, 125 (2021). https://doi.org/10.1186/s12906-021-03297-z
Luo X, Tang M, Wei X, Peng Y. Association between magnesium deficiency score and sleep quality in adults: A population-based cross-sectional study. J Affect Disord. 2024;358:105-112. doi:10.1016/j.jad.2024.05.002
Arab, A., Rafie, N., Amani, R. et al. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res 201, 121–128 (2023). https://doi.org/10.1007/s12011-022-03162-1
Yeom JW, Cho CH. Herbal and Natural Supplements for Improving Sleep: A Literature Review. Psychiatry Investig. 2024;21(8):810-821. doi:10.30773/pi.2024.0121
Hepsomali P, Groeger JA, Nishihira J, Scholey A. Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review. Front Neurosci. 2020;14:923. Published 2020 Sep 17. doi:10.3389/fnins.2020.00923
Sadat Rafiei SK, Abolghasemi S, Frashidi M, et al. Saffron and Sleep Quality: A Systematic Review of Randomized Controlled Trials. Nutr Metab Insights. 2023;16:11786388231160317. Published 2023 Jul 18. doi:10.1177/11786388231160317
Gutiérrez-Romero, S.A., Torres-Narváez, E.S., Zamora-Gómez, A.C. et al. Effect of a nutraceutical combination on sleep quality among people with impaired sleep: a randomised, placebo-controlled trial. Sci Rep 14, 8062 (2024). https://doi.org/10.1038/s41598-024-58661-z
Di Pierro F, Sisti D, Rocchi M, et al. Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, and Cross-Over Study. Nutrients. 2024;16(23):4199. Published 2024 Dec 4. doi:10.3390/nu16234199
Shirazi M, Jalalian MN, Abed M, Ghaemi M. The Effectiveness of Melissa Officinalis L. versus Citalopram on Quality of Life of Menopausal Women with Sleep Disorder: A Randomized Double-Blind Clinical Trial. Rev Bras Ginecol Obstet. 2021;43(2):126-130. doi:10.1055/s-0040-1721857
Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. Published 2021 Sep 24. doi:10.1371/journal.pone.0257843
Lillehei AS, Halcón LL, Savik K, Reis R. Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. J Altern Complement Med. 2015;21(7):430-438. doi:10.1089/acm.2014.0327
Sutanto CN, Xia X, Heng CW, et al. The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial. Clin Nutr. 2024;43(3):593-602. doi:10.1016/j.clnu.2024.01.010
AminiLari M, Wang L, Neumark S, et al. Medical cannabis and cannabinoids for impaired sleep: a systematic review and meta-analysis of randomized clinical trials. Sleep. 2022;45(2):zsab234. doi:10.1093/sleep/zsab234
Bilbao, A., Spanagel, R. Medical cannabinoids: a pharmacology-based systematic review and meta-analysis for all relevant medical indications. BMC Med 20, 259 (2022). https://doi.org/10.1186/s12916-022-02459-1
Lee J, Jung HY, Lee SI, Choi JH, Kim SG. Effects of Passiflora incarnata Linnaeus on polysomnographic sleep parameters in subjects with insomnia disorder: a double-blind randomized placebo-controlled study. Int Clin Psychopharmacol. 2020;35(1):29-35. doi:10.1097/YIC.0000000000000291
Kazemi, A., et al. (2019). "Probiotics and sleep quality: A systematic review and meta-analysis of randomized controlled trials." Journal of Clinical Sleep Medicine, 15(11), 1681-1690. [DOI: 10.5664/jcsm.7962]
Kang, S. H., et al. (2021). "The effect of probiotics on sleep disturbances and related psychiatric symptoms in adults: A systematic review and meta-analysis of randomized controlled trials." Neuroscience & Biobehavioral Reviews, 121, 1-9. [DOI: 10.1016/j.neubiorev.2020.11.004]

11.2. TRUMPAS PAŽINTINIS MIEGO SUTRIKIMŲ VADOVAS

Baranwal N, Yu PK, Siegel NS. Sleep physiology, pathophysiology, and sleep hygiene. Prog Cardiovasc Dis. 2023;77:59-69. doi:10.1016/j.pcad.2023.02.005
K Pavlova M, Latreille V. Sleep Disorders. Am J Med. 2019;132(3):292-299. doi:10.1016/j.amjmed.2018.09.021

Turinio autorinės teisės priklauso UAB „Bestseleris“. Be raštiško sutikimo griežtai draudžiama informaciją kopijuoti ar naudoti savais tikslais.