With changes in daily life and, when necessary, professional support, it is possible to reverse the impact of sleep disorders
The quality of sleep is essential for physical and mental health, but, according to studies by the Oswaldo Cruz Foundation (Fiocruz), 72% of Brazilians face sleep-related problems, such as insomnia, apnea and poor quality of rest. Psychologist and neuropsychologist Dr. Ksdy Sousa, PhD specialist in Sleep Medicine at UNIFESP, explains the main causes of this problem and how to address it to improve overall well-being.
What’s behind bad sleep?
According to the expert, sleep disorders, including insomnia, are directly linked to the modern lifestyle. “Excessive exposure to screens, chronic stress, an irregular routine and the need to always produce can be the main villains. Insomnia affects millions of Brazilians and can be caused by emotional factors, such as anxiety and depression, but also by physiological reasons, such as hormonal and metabolic changes,” says Dr. Ksdy.
Insomnia, one of the most common disorders, is characterized by difficulty in starting and/or maintaining sleep, as well as waking up earlier than one would like, associated with a feeling of tiredness. “In addition to having a direct impact on mood and productivity, chronic insomnia can trigger other health problems such as hypertension, diabetes and depression,” he explains.
Other disorders are also common in the population, such as apnea, characterized by interruptions in breathing during sleep. “People who frequently snore loudly or wake up tired and sleepy during the day, even after hours of sleep, should seek medical evaluation, as apnea can be a silent problem with serious consequences for cardiovascular health and can also lead to to a significant loss of health, memory and attention and increased risk of accidents at work and on the road, warns the expert.
Health problem
Dr. Ksdy emphasizes that quality sleep is not a luxury, but a biological necessity. “Sleeping well is as important as eating or exercising. Sleep regulates the body’s essential functions, such as memory, the immune system and emotional balance. If neglected, it can generate a cascade of negative health effects,” he explains.
For those who have difficulty sleeping, the specialist recommends seeking professional help. “Sleep psychology and neuropsychology offer effective approaches, such as cognitive behavioral therapy for insomnia (CBT-I), considered the first choice in the treatment of chronic insomnia, as it helps to reprogram and change patterns of thoughts and behaviors that interfere with sleep,” he advises. “Prioritizing sleep means investing in your health and quality of life,” concludes Dr. Ksdy Sousa.
6 tips to improve the quality of your sleep
1. Establish a routine
Try to sleep and wake up at the same time every day, even on weekends. This habit helps regulate the biological clock and improves the quality of rest.
2. Avoid using screens before bed
The blue light emitted by cell phones, tablets and televisions interferes with the production of melatonin, the sleep hormone. Try turning off devices at least an hour before bed.
3. Create an environment conducive to rest
Keep the room dark, quiet and at a comfortable temperature. Invest in a comfortable mattress and pillows to enhance relaxation.
4. Practice relaxing activities at night
Including activities such as meditation, reading, or listening to soothing music before bed can help your body and mind prepare for rest.
5. Avoid stimulating foods and drinks
Reduce your consumption of caffeine, alcohol, and heavy foods at night, as they can make it difficult to fall and stay asleep.
6. Seek specialized help
If problems persist, seek out a sleep medicine specialist. Identifying and treating the cause of the disorder is essential to restoring well-being.
Source: Terra
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