But the lack of it may cause a lot of trouble

From irritability and lack of concentration to worsening of hypertension and diabetes.

And there is more: during the pandemic, sleep disorders increased even more. However, with some changes in the daily routine and, perhaps, medical follow-up, it is possible to sleep better and, of course, live better!

Why do
we need
to sleep?

There is not only one reason:
to save energy, to rest the body, to maintain cognitive functions, and even to get rid of some toxins and memories that our brain no longer needs.

How much time do we need to sleep?

This question is asked very often, and the answer is that over the years, our sleep needs gradually change.

Newborns can sleep up to 17 hours a day, while seniors need fewer hours of sleep to get full rest.

For most adults, the most ideal is to sleep between 7 and 9 hours a night.

What does the lack of sleep cause?

Sleeping less than your body needs is more harmful to your health than it seems. At first, this lack of sleep seems to affect “only” our mood, willingness, and creativity.

However, this condition involves major problems, such as lack of concentration and an increased risk of depressive disorders. And that’s just being within the realm of mental conditions.

Sleep deprivation causes metabolic changes that can lead to weight gain, hypertension, diabetes, and even Alzheimer’s.

The Stages of Sleep

Our sleep is composed of two distinct phases: the so-called non-REM sleep, which is slower, and REM sleep, in which the brain activity is faster and Rapid Eye Movements (REM) take place.

The night begins with non-REM sleep, consisting of three different stages:

N1

transition from wakefulness to deeper (but still light) sleep

N2

total disconnection of the brain from real world stimuli

N3

deep sleep, with resting
brain activity

Then it’s time for REM sleep. In this phase, brain activity is intense, with rapid eye movements. This is when dreams happen, and also the consolidation of memory.

A full night’s sleep consists of four to six such cycles, containing both REM and non-REM sleep.

Each of these cycles lasts 90 minutes (in average), and in order to get up rested and ready for a new day, it is important to avoid getting up several times during the night.

Sleep Disorders

Whether it is due to difficulty in falling asleep or waking up with blocked airways, among other causes, about 45% of Brazilians declare having some kind of sleeping problem. And this number can be as high as 80%, depending on the time and scope of the complaints.

Learn about the main disorders and, if you identify any of the symptoms, seek medical help.

Influence of screens on people’s sleep

With smartphones and tablets taking up more and more space in our daily lives, it is important to evaluate the impacts of this addictive relationship that affects up to 60% of people and, consequently, affects our sleep.

Although we are already used to watching television before going to sleep, gadgets have increased the two main effects of this use: interactivity (the stimuli that our brain receives when interacting with these electronic devices can disturb our sleep) and brightness (since the devices emit lights that simulate natural light, the brain does not assimilate the sleeping time).

How to improve
your sleep

If habits like washing your hands and using hand sanitizer frequently became even more evident with the pandemic, know that Sleep Hygiene is also important! This concept refers to techniques and measures that aim to improve the quality of people’s sleep. Get to know some of them:

Using the cell phone

  • Avoid bringing your cell phone into the bedroom when you go to sleep.
  • If this is not possible, leave the device in the silent mode
  • Dim the cell phone light at night
  • If you wake up in the middle of the night, avoid using it

On a daily basis

  • Avoid coffee, tea, cola and guaraná soft drinks at least 4 hours before going to bed
  • Do not drink alcohol or smoke at least 6 hours before bedtime
  • Don’t eat heavy meals before bedtime
  • Avoid naps during the day
  • Exercise 4 to 6 hours before bedtime
  • Try to get some sunlight in the morning
  • 4 hours before bedtime, take 20 minutes to organize your thoughts and avoid anxiety

When it’s time for bed

  • Stay in bed only if you are sleepy
  • Take a warm bath or shower
  • Choose comfortable mattresses and pillows
  • Try different sleeping positions
  • Keep the room temperature pleasant
  • Stick to a pattern of sleeping and waking times
  • Keep the room dark and avoid sleeping in brightness

How to improve
your sleep

If habits like washing your hands and using hand sanitizer frequently became even more evident with the pandemic, know that Sleep Hygiene is also important! This concept refers to techniques and measures that aim to improve the quality of people’s sleep. Get to know some of them:

Using the cell phone

  • Avoid bringing your cell phone into the bedroom when you go to sleep.
  • If this is not possible, leave the device in the silent mode
  • Dim the cell phone light at night
  • If you wake up in the middle of the night, avoid using it

On a daily basis

  • Avoid coffee, tea, cola and guaraná soft drinks at least 4 hours before going to bed
  • Do not drink alcohol or smoke at least 6 hours before bedtime
  • Don’t eat heavy meals before bedtime
  • Avoid naps during the day
  • Exercise 4 to 6 hours before bedtime
  • Try to get some sunlight in the morning
  • 4 hours before bedtime, take 20 minutes to organize your thoughts and avoid anxiety

When it’s time for bed

  • Stay in bed only if you are sleepy
  • Take a warm bath or shower
  • Choose comfortable mattresses and pillows
  • Try different sleeping positions
  • Keep the room temperature pleasant
  • Stick to a pattern of sleeping and waking times
  • Keep the room dark and avoid sleeping in brightness
Bonus!

Why is yawning contagious?

If you watched the video and checked our campaign without being able to hold back the urge to yawn, know that there is a scientific explanation!

Scientists at the University of Nottingham, in England, have discovered that this occurs in the primary motor cortex, a part of the brain responsible for motor function, and is a type of automatic imitation of someone else’s speech or action (the so-called “echo phenomenon”).

Contagious yawning also happens to dogs and chimpanzees, and according to the study, trying to resist it only tends to intensify the desire to yawn.

Now that you know the ways to sleep better, just let sleep take hold of you!

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z
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MARCH 19th

WORLD SLEEP DAY

Technical Manager:
Dr. Sérgio Hércules – CRM (Regional Medical Council) 61.605