Lack of rest can cause damage that goes beyond mood, affecting the immune system and mental health, experts warn
A survey of Oswaldo Cruz Foundation (Fiocruz) points out that around 72% of Brazilians have done so problems sleeping. In other words, this means that more than half of the population is subject to some type of health impact, which includes everything from effects on physical well-being to less obvious impacts, such as weakened immune systems and mental health.
“Sleep is often underestimated, but it is one of the main agents in ensuring the balance of our organism. When we don’t sleep well, our health isn’t good either”, underlines biomedical doctor Monica Andersen, director of the Sleep Institute and speaker at Health and Wellness Summitwhich will be promoted by Estadao on October 13th and 14th.
Among the consequences linked to sleep deprivation, the specialist highlights damage to the cognitive system, influencing concentration and memory, and to the immune system, reducing the body’s ability to fight infections such as flu and colds.
Furthermore, the lack of sleep it can deregulate the metabolism, interfering with the control of hunger and satiety and affecting the production of hormones, including cortisol, known as the stress hormone. “In case of chronic sleep deprivation the risks of anxiety also increase, depression and even diseases cardiovascular“, warns the doctor.
As the importance of a good night’s sleep is recognized, there is an increasing understanding of the details that can help build a routine with a good night’s sleep and a daily life with more humor and disposition. Below, experts share what these measures are and how to take them to get more restful sleep.
1) Lighting
According to José Cipolla Neto, professor of physiology at the Institute of Biomedical Sciences of University of Sao Paulo (USP)Lighting is one of the most important factors in preparing your sleeping environment. This is because the production of melatonin — the hormone responsible for signaling to the body that it’s time to “unplug” — is directly affected by the presence of light. In other words, if there is light in the environment, even if weak or artificial, such as that emitted by mobile phone screens or internet devices, the production of melatonin can be reduced, affecting the quality of sleep.
“At the same time, this melatonin, which is produced during the night, prepares the nervous system for waking up the next day, ensuring a healthy awakening and adequate interaction with the environment”, underlines the professor.
However, this does not mean that the environment in which you sleep must remain dark when you wake up. Just as the absence of light is important for inducing sleep, so is eye contact with daylight upon awakening. In other words, the interesting thing is to synchronize our organism with the external natural environment. Therefore, using mixed curtains, which make the room dark during sleep, but let in light in the morning, can be a good strategy.
“Natural light, especially in the morning, signals to melatonin that it’s time to stop, while it signals to cortisol, the hormone that keeps us alert, that it’s time to increase its production. This synchrony provides us with the rhythm to live the day in best way”, explains Cipolla. “When we wake up in a dark environment, such as a room with blackout curtains, the body may remain in ‘night mode,’ making this process difficult,” he adds.
The director of the Sleep Institute emphasizes that the issue of lighting should be considered not only when we go to bed, but also before going to bed. According to her, the ideal is that, two or three hours before going to bed, the lights are dimmed, allowing the body to gradually slow down.
«This doesn’t mean that you need to have dinner by candlelight every day, but it isn’t necessary to turn on all the lights in the house either. Reducing the use of screens before sleeping is good, but if the person has a habit of watching television at this time it is important to create an environment with little light, for example using lamps or lamps”, advises Monica.
2) Bad temperature, bad sleep
Another important factor, according to the expert, is temperature. It states that the best temperature for falling asleep is between 20ºC and 23ºC. This recommendation is not random: it is linked to the natural behavior of the body, which tends to reduce the temperature during the night, making it easier to start and maintain sleep. “If the environment is too hot, the body may have difficulty cooling itself, and if it is too cold, it may use more energy to stay warm. All of this can interfere with rest,” explains Monica.
While this range is recommended for most people, individual preferences may matter more. The expert comments that some people, especially men, may prefer even cooler environments, with temperatures around 18ºC or 19ºC. Others may feel more comfortable in slightly warmer rooms. “I include myself in this group. In general I prefer the room temperature to be around 24ºC,” shares the doctor.
It also states that some people may deviate from these more common parameters. “The singer Xuxa, for example, revealed that she had signed a specific agreement to allow the installation of air conditioning in her room, maintaining the temperature at 13ºC. This is something out of the ordinary, but it shows that, in some cases , personal needs and preferences can prevail”, underlines Monica.
However, it is important that some groups, particularly young children and the elderly, who are more vulnerable to extreme temperature variations, try to be in environments with a milder temperature and within recommended standards. This also applies to people with heart problems, as the body has to work harder to maintain heat balance, which can put stress on the heart.
In these cases, if possible, air conditioning can be a good ally, as can humidifiers in periods of dry weather. “Spreading buckets of water or wet towels around the room also works,” advises the neurologist and the vice president of the Brazilian Sleep Association (ABS), Márcia Assis.
3) Mattress and pillow
According to Mário Lenza, orthopedist at Israelite Albert Einstein Hospitalit’s hard to define which one best models of mattresses and pillows because there is a lot of marketing and little science, and most of the studies are developed by the manufacturers themselves. However, there are some tips that might work.
“If the person usually sleeps on their side, it’s a good idea to fit the pillow between the ear and the mattress, filling the space created by the shoulder. If you can sleep with a pillow between your legs, even better,” advised Lenza in an interview with Estadão. Now, if you usually sleep on your back, your doctor recommends using a slightly thinner pillow, so that your spine is better positioned.
Regarding the choice of mattress, Márcia emphasizes that, in addition to personal preferences – such as softness, height and sleeping position – it is important to consider health problems, such as back pain. For back or stomach sleepers, firmer mattresses tend to offer better support. For side sleepers, softer mattresses may work better, as very firm models can put pressure on joints, causing discomfort.
The softness of the mattress varies depending on the material, as the neurologist explains. “Foam mattresses tend to be firmer, while spring mattresses are softer. Those who move a lot, however, should pay attention to the spring mattress, because it can act as a ‘booster’, disturbing sleep. In this case , the ideal is for the springs to be further apart”, advises the doctor, who also suggests choosing mattresses with fabrics that do not retain too much heat, especially for warmer people.
4) Bed linen and pajamas
The choice of bedding and pajamas can also influence the quality of sleep. In this sense Monica recommends the use of light garments that allow heat exchange and the release of sweat, especially in environments with sudden changes in temperature.
Fabrics like linen or cotton, which retain less heat, are good options. “But this does not mean that a person who wears satin clothes, for example, needs to replace the garment. If he is already used to this type of fabric and finds it comfortable when sleeping, it is not a problem,” says the doctor. .
During winter, light clothing is also valid, but with some caution. “The ideal is to use blankets that offer comfort without excess heat or cold, respecting individual preferences. The most important thing is to find the balance to avoid thermal discomfort that could harm sleep”, he underlines.
5) Rituals
According to Monica, in addition to taking care of the environment, incorporating rituals can help ensure a good night’s sleep. Just as darkness signals the body that it’s time to rest, these bedtime habits can serve as a signal to the brain.
Rituals are individual and may include, for example, meditation, reading, playing the guitar, drinking a cup of tea or saying a prayer.
“When we are children, there are a series of rituals that our parents follow that prepare the body for sleep, but this is lost throughout life,” Monica says. “My grandmother, for example, took the rosary before going to sleep. Not that people really need to do that, but in her case it worked. Little by little, her brain began to understand that this was a moment calming, a cue for sleep to come.”
6) Regularity
In addition to rituals, regularity is another important measure for restful sleep. Therefore, it is important to try to sleep and wake up at the same time every day. “There’s no point in having the most comfortable bed, light pajamas and perfect surroundings if you sleep at a different time every day. Your brain gets confused and doesn’t know what’s happening,” explains Monica.
Ultimately, as with other natural stimuli, sleep is closely linked to signals and our controls, which must occur in a systematic and organized way. “If you usually eat lunch at midday, your body already begins to prepare digestion at that time. However, if one day you only eat at four in the afternoon, the food will not go down either, because the stomach has already been preparing for hours. With sleep is the same thing. We need to make commitments to our body”, concludes the expert.
The “Health and Wellbeing Summit – Is the Future of Health Here Yet?” will be held on October 13 and 14, from 8:00 to 18:30, at the JK Iguatemi Shopping Event Space, in Sao Paulo. To register, go to this link.
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.
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