Experts list five reasons that show the importance of quality sleep. The impacts fall on all health
World Sleep Day is an occasion to reflect on the importance of sleeping well. After all, there’s nothing like a good night’s sleep. Unfortunately, most Brazilians don’t know what it’s like to sleep well. According to data compiled by USP and UNIFESP researchers, 65% of the country’s population report sleep problems, which can have disastrous effects on health.
“The quality of sleep is one of the great pillars of lifestyle medicine. The ideal is to sleep consistently seven to eight hours a day. Deviating from these values puts your health at risk. Irritability, difficulty concentrating and tiredness during the day they can be signs that you are not getting enough sleep or that your sleep is not restful, even if you have the impression that you have slept long enough”, explains vascular surgeon Dr. Aline Lamaita, member of the Brazilian Society of Angiology and Surgery Vascular.
But how exactly does lack of sleep affect your health? A team of experts has helped answer this question. Watch:
Poor quality sleep promotes weight gain
Getting enough sleep is key to keeping your weight in check. “The role of sleep in metabolic health has been studied for years. For many people, disruption of the normal sleep pattern invariably results in weight gain and physiological problems. Serious temporal, biochemical, physiological, and behavioral disturbances they also interfere with the expression of some genes that regulate our metabolic pathways and our hormones. Many patients who face changes in this cycle are unable to follow a food plan. They also have a greater load of stress and food impulses” says nutritionist Dr. Marcella Garcez, professor and director of the Brazilian Association of Nutrology (ABRAN).
It also reduces fertility
Continuous and poor sleep can interfere with fertility. “Sleep is essential for the proper functioning of the pituitary gland, a gland in the brain that is responsible for the production of a number of hormones, including those responsible for stimulating the ovaries and testicles. Therefore, when the rest period is short or quality, this gland does not work as it should. As a result, this interferes with fertility,” explains Dr. Rodrigo Rosa, specialist in human reproduction and clinical director of Clínica Mater Prime.
Poor sleep interferes with kidney health
Sleepless hours can interfere with the proper functioning of the kidneys. “Research shows that getting few hours of sleep a night increases the risk of kidney function loss. Women who sleep 5 hours or less a night, for example, have a 65% increase in the chance of experiencing a rapid decline in kidney function compared to those who sleep 7 or 8 hours,” explains nephrologist Dr. Caroline Reigada, specialist in intensive care medicine at the Brazilian Association of Intensive Care Medicine.
“Evidence suggests that sleep disturbances influence the development of kidney disease. Perhaps as a result of the inflammatory environment and sympathetic activation that occur in the renal vascular bed. This damages structures such as the glomerular basement membrane and renal tubular apparatus , important anatomical parts for blood filtration”, adds the doctor.
It also increases the predisposition to cardiovascular diseases.
The heart and circulation are also affected by inadequate sleep. “Poor quality, short sleep can increase your risk of developing high blood pressure and cardiac arrhythmias. This is because there is not enough release of the hormones cortisol, adrenaline and norepinephrine, leading to heart complications,” says Dr. Marcella Garcez.
Also, sleeping badly harms the skin.
A good night’s sleep is essential for healthy, beautiful skin. “During sleep, muscle relaxation occurs, which prevents expression lines due to facial expressions during the day, and the release of substances such as growth hormone (GH), responsible for the development and renewal of cells, including collagen cells, which are essential for skin firmness and vigor,” explains dermatologist Dr. Paola Pomerantzeff, member of the Brazilian Society of Dermatology.
“A bad night’s sleep, in addition to decreasing collagen production, can increase the release of stress hormones, such as cortisol, resulting in an increase in free radicals, oxidation of skin cells and acceleration of the skin aging process”, points out the professional
How to sleep better?
To prevent these problems, getting enough sleep is not enough. After all, you need quality sleep. “If even after 7 or 8 hours the symptoms are tired and drowsy, it may be that the quality of sleep is poor, so it is important to invest in some treatment to improve this condition, such as practicing sleep hygiene,” explains the plastic surgeon dr. Beatriz Lassance, member of the Brazilian Society of Plastic Surgery.
“Sleep hygiene is basically about adopting a routine that will tell your brain it’s time to sleep. So take a shower, put on your pyjamas, take care of your skin, brush your teeth, turn off the light and get Meanwhile, your brain will generate signals for your body to start producing sleep-regulating hormones, such as melatonin and serotonin, and to stop producing warning hormones, such as cortisol, but avoid using any type of electronic equipment an hour before. , the tablet or the television, because the blue light emitted by the devices can destabilize the production of melatonin, thus interfering with the quality of sleep”, recommends the doctor.
What if nothing goes right?
But if your sleep is still bad, it is interesting to see a doctor to check if there is any condition that prevents you from sleeping well. It is very common, for example, for people who have nose deformities and sinus problems to have difficulty sleeping due to breathing problems and snoring.
“In these cases it is possible to perform a rhinoplasty associated with septoplasty to correct these nasal deformities that make breathing difficult, compromise sleep and alter the patient’s quality of life,” says Dr. Paolo Rubez, plastic surgeon, member of BAPS (Brazilian Association of Plastic Surgeons) and of the American Society of Plastic Surgery (ASPS).
“But, before opting for nose surgery, it is important to talk to the specialist doctor for the correct indication of the best treatment for your case”, concludes the doctor.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
