On World Sleep Day, find out how to sleep well and be able to carry out daily activities in a good mood
Did you know that only 3% of the population needs less than 6 hours of sleep a day to feel truly rested? Sleep is related to our reasoning skills, weight loss, appetite control, muscle building, better brain development, increased libido, strengthened immune system, and even injury regeneration. This is why sleep is so important to our health.
But sleeping well is no longer a simple task for everyone. With the rush of daily life, poor diet and lack of exercise, getting a good night’s sleep has become increasingly complex.
What is the difference between sleep and sleep?
Sleep is a physiological state of the body in which the brain and body rest and recover from the day’s activities. During sleep there is a decrease in brain activity and a reduction in muscle activity, breathing and heart rate. Sleep is a natural process that occurs in cycles throughout the night and is vital to overall health and well-being.
Sleeping is the act of lying down and entering a state of sleep. It is the process of transitioning from the waking state to the sleeping state. Sleeping is a voluntary action that can be controlled, but sleep itself is a natural and involuntary process.
In short, “sleep” is the resting physiological state of the body and brain, while “sleep” is the process of entering that state.
What is restful sleep?
There are different stages of sleep, each with its own function and importance for rest and recovery of body and mind. The most restful sleep is deep sleep, also known as slow wave sleep or delta sleep (non-REM sleep).
During deep sleep, the body and brain deeply relax, the parasympathetic nervous system is activated, breathing becomes slower and more regular, heart rate and blood pressure decrease. There is evidence that deep sleep is particularly important for the production of growth hormone, as well as activating creativity, intuition and improving immunity.
Deep sleep usually begins in the first half of the night and diminishes as the night progresses, being replaced by periods of rapid eye movement (REM) sleep. It is an important and fundamental phase for maintaining cognitive functions, such as memory, creativity and the ability to learn, as well as providing well-being.
However, both deep sleep and REM sleep are important for a restful night’s sleep and for maintaining overall health and well-being.
How many hours is ideal for sleeping?
The ideal amount of sleep varies according to each person’s age and individual needs. Check out some general recommendations:
- Newborns (0-3 months): 14-17 hours a day.
- Children (4-11 months): 12-15 hours a day.
- Toddlers (1-2 years): 11-14 hours a day.
- Preschoolers (3-5 years): 10-13 hours per day.
- School age children (6-13 years): 9-11 hours per day.
- Teenagers (14-17 years): 8-10 hours a day.
- Young adults and adults (18-64 years): 7-9 hours per day.
- Seniors (65 and older): 7-8 hours per day.
However, it is important to remember that these are general guidelines only and that the ideal amount of sleep will vary based on each person’s individual needs. Some may need more or less than the above recommendations, depending on factors such as health, lifestyle, genetics and stress.
The important thing is to make sure you get enough sleep to feel refreshed and alert throughout the day.
How important is sleep to a healthy life?
According to Harvard researchers, sleep is the main pillar of a healthy lifestyle.
Change won’t happen overnight, it will be a result.
You should go to bed when you are sleepy and not just because you are tired and want to sleep.
You don’t choose how many hours you want to sleep, your body determines how many hours it needs to sleep.
Snoring is not normal
Snoring shouldn’t be considered normal in people’s lives. This is what warns Maura Neves, otolaryngologist at the Hospital das ClÃnicas in São Paulo.
“Snoring all night or loud snoring denotes a significant obstruction of the air passage and can indicate sleep apnea syndrome, which interrupts the air passage, reducing the amount of oxygen in the blood”, explains the specialist, emphasizing: “The presence of sleep apnea is associated, for example, with an increased risk of hypertension, heart failure and arrhythmias, as well as stroke and diabetes.”
What Causes Snoring?
Apnea is one of the problems that affect the quality of sleep. Breathing through the mouth can occur for various reasons, from anatomical reasons to allergic rhinitis, deviated septum, nasal polyps, hypertrophy of the nasal concha, hypertrophy of the adenoids and palatine tonsils, among others.
“The air must be inhaled through the nose to be filtered, warmed and humidified before reaching the lungs. Breathing through the mouth is not normal and must be evaluated,” says otolaryngologist Roberta Pilla.
How to identify the presence of apnea:
- Dry mouth upon waking;
- daytime sleepiness or fatigue;
- Fragmented sleep;
- morning headache;
- Difficulty concentrating and memory loss;
- Irritability.
How to ensure a peaceful sleep?
A good night’s sleep begins with a well-lived and nourished day, meaning you will only be able to sleep well if you structure your daily routine. Tassiane Alvarenga, endocrinologist at the Brazilian Society of Endocrinology and Metabology (SBEM) and general and pediatric otolaryngologist, Carla Falsete, listed some breathing and self-care tips to ensure a good night’s sleep:
- Set regular times to go to sleep and wake up: even on weekends, as this can help regulate your body clock and improve the quality of sleep.
- Create a comfortable sleeping environment: dark, quiet and at a comfortable temperature. Use blackout curtains or a sleep mask to block out light, and earplugs or white noise to block out outside sounds.
- Avoid stimulants before bed: such as caffeine, alcohol and nicotine, as they can disrupt sleep. Also, avoid heavy foods, large meals, and very liquid drinks.
- Practice relaxation techniques: Take a warm bath, read a book, or listen to soothing music to relax your body and mind.
- Regular exercise: They help improve the quality of sleep, but avoid strenuous exercise before bed, as it can stimulate the body and make it difficult to sleep. Choose activities that get your heart rate up: like brisk walking, jogging, swimming, cycling, or dancing.
- Reduce stress: breathing exercises, meditation or yoga. Don’t work or look at your cell phone until 1:30-2 hours before bedtime.
- Practice diaphragmatic breathing: As you breathe deeply into your diaphragm, the muscle that helps you control your breathing is activated. Such breathing helps increase lung capacity, reduce stress, and improve oxygenation.
- Maintain good posture: Inadequacy can make breathing difficult, especially if you sit for long periods.
- Keep your body well hydrated: as the mucus lining your nose, throat and lungs is composed mostly of water. When the body is dehydrated, mucus can become thicker and stickier, which can make breathing difficult.
- Consult a trained healthcare professional: An ENT doctor and dentist can help you find the specific treatment based on your diagnosis if breathing is the main cause of discomfort.
Remember if: do not watch TV, cell phone or read in bed. If you can’t sleep in 20 minutes, get up and do some quiet activity outside the bedroom like reading a book, organizing a drawer, listening to calm music, and only come back when sleep comes.
Repeat this process rigorously for several weeks. From 4 to 6 weeks you can improve this. If that doesn’t work, try cognitive behavioral therapy or the help of a sleep doctor to investigate.
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.
