Experts explain how quality rest is essential for the body to function properly
There is much talk about the importance of quality sleep for energy and energy. However, this period of rest also offers numerous other benefits, including physical, emotional and neurological health.
“Sleep has two main phases: NREM (non-rapid eye movement) and REM (rapid eye movement). Between these phases, we go through phases that increase the depth of rest and help us recover our energy and mind,” explains Larissa Fonseca, a clinical psychologist and PhD candidate in anxiety, depression, stress, sleep and female sexuality.
The professional adds that the NREM phase has three phases. The first is when we begin to fall asleep, that is, sleep is light. The second is a slightly deeper rest, with a decrease in heart rate and body temperature. The third is intense sleep in which there is a decrease in brain frequency. In turn, the REM phase concludes the cycle. At this time, brain activity increases and dreams happen.
Health Benefits of Sleep
Healthy sleep plays a crucial role in the quality of life. After all, they influence the well-being of the mind and body. “Sleeping well helps balance the levels of cortisol, known as the stress hormone, as well as helping the production of serotonin, a mood hormone, an important ally for emotional stability,” comments Dr. Shigueo Yonekura, a neurologist at the Institute of Technology of Neurology and Sleep in Piracicaba and Campinas.
The expert reveals that at quality sleep facilitates information retention, transforms short-term memories into long-term memories, improves concentration and decision-making, stimulates creativity, and helps reduce metabolic waste in the brain – associated with neurodegenerative diseases such as Alzheimer’s.
In addition, during rest, according to neurologist Dr. Priscila Mageste, curator of Neurology at Conexa and sleep doctor, satiety, better absorption of nutrients and regulation of the cardiovascular and cerebral systems are promoted, helping to prevent strokes and heart attacks. “There is also energy recovery, recovery and muscle repair,” she adds.
Recommended time to sleep
For a better quality of life, it is recommended to sleep, on average, 7 to 9 hours a day. In addition, the time of sleep also affects health, and can vary depending on the stage of life. According to Dr. Júlio Cézar Reis, a psychiatrist at the Suassuna Institute, it is advisable for adolescents to sleep between 10 pm and midnight, adults between 9 pm and seniors between 7 pm and 8 pm.
Improve sleep quality
According to Dr. Priscila Mageste, ensuring quality sleep It requires some daily habits, such as:
- Avoid exposure to screens for at least an hour before going to bed;
- Avoid naps during the day;
- Sleep in a noise-free, dimly lit environment;
- Get out of bed as soon as you wake up in the morning;
- Sleep and wake up at the same time almost every day.
Additionally, you should avoid caffeinated beverages and take care of your diet before bed. “It’s best to opt for lighter meals at dinner rather than heavy, high-calorie meals. Chocolate, which contains caffeine, should also not be consumed at night,” explains Dr. Shigueo Yonekura.
Factors that characterize poor sleep
Poor sleep can be characterized by several factors that negatively affect sleep. quality of restClinical psychologist Larissa Fonseca lists the main ones:
- Difficulty falling asleep: taking more than 30 minutes to sleep may indicate problems;
- Frequent night awakenings: waking up several times during the night and having difficulty falling back asleep interrupts the sleep phases;
- Waking up too early: Waking up before your desired time and not being able to fall back asleep reduces your total sleep time;
- Non-restorative sleep: Feeling tired upon waking, even after having slept for an adequate period of time, indicates that your sleep was not of good quality.
Disorders and behaviors that impair sleep
Among the disorders that affect sleep we can mention insomnia, sleep apnea (pauses in breathing during sleep) and circadian rhythm disorders (failure to synchronize internal time with day and night cycles).
Physical and mental health conditions also affect sleep quality. “Diseases such as Parkinson’s and Alzheimer’s can interfere with sleep patterns, as can depression. People with anxiety may have trouble relaxing and falling asleep, and people with bipolar disorder may sleep too little or too much during depressive episodes,” explains Dr. Shigueo. Yonekura, who adds that “chronic pain and gastrointestinal disorders can cause discomfort and lead to insomnia or sleep disruption.”
In addition to the problems mentioned above, sleep can also be affected by individual influence. This is because we often try to be productive full time, ignoring rest time. “Students consider themselves good students if they stay up all night studying. In our culture they are also called hard workers. However, for work and study performance, sleep is extremely important”, analyzes Dr. Júlio Cézar Reis.
Damages of bad sleep
Just as sleeping well offers numerous benefits, one non-restorative sleep can cause numerous damages. In neurological terms, Larissa Fonseca comments that the consequences include the lack of consolidation of memories, inefficient information processing and an increased risk of neurodegenerative diseases. “In mental health, sleep deprivation can increase levels of stress and anxiety, contribute to depression, reduce emotional resilience and increase irritability,” she adds.
In terms of physical health, Dr. Priscila Mageste points out that headaches, decreased satiety, abdominal discomfort, heartburn, increased cardiovascular problems, reduced immune function and metabolic dysfunctions (insulin resistance, obesity and hypertension) may occur.
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.
