From sleep hygiene to relaxation techniques, these recommendations help you rest better and prepare for a new day (Illustrative Image Infobae)
He 40% of the global population sleeps poorlyaccording to estimates the World Health Organization (WHO). However, sleeping well is a protector of health. It reduces the risk of getting sick and provides the energy necessary to face the day’s activities.
According to the doctor Daniel Perez Chadadirector of the Sleep Clinic of the Austral University Hospital, “in the In the last 50 years, 25% of hours of sleep have been lost. With the pandemic Due to the coronavirus, sleeping habits, the use of artificial light and sleep problems were further altered. stressmore people have problems sleeping and rest fewer hours,” he told Infobae.
And it is a problem that has become normalized. The American Academy of Sleep Medicine and the Sleep Research Society of America in a consent between both entities declared: “Adults should sleep 7 hours or more per night on a regular basis to promote a optimal health”. But Why do some people need more sleep than others to feel rested?
The doctor Joaquin Dieza specialist in psychiatry and sleep medicine, explained to Infobae that “the need for sleep varies with age and genetic factorscausing two people of the same age to need different amounts of sleep. The recommendation is for a adult between 7 to 9 hours, for a teenager between 8 to 10 and for a school child from 9 a.m. to 11 a.m.″.
Inadequate rest has an impact on daily life, causing everything from concentration problems to long-term health consequences (Illustrative image Infobae)
Dr. Pérez Chada explained: “In these cases there is a overadaptation to sleeping fewer hoursbut the person does not get used to it,” he said. “During sleeping hours, they secrete hormonesthe memorythe process of immune systemamong other benefits,” added the specialist.
Lack of sleep can take a toll on the body. Research has discovered negative effects short and long term of sleep deprivation, which shows that the body does not adapt to lack of rest.
Over time, the insufficient sleep can wreak havoc on various aspects of health, including metabolism, the cardiovascular system, the immune system, hormone production and mental health.
The hours of rest needed can change drastically depending on our habits and genetics (Getty Images)
However, there are many people who They sleep little and do not feel that it harms them. Doesn’t it hurt them?
Dr. Diez explained: “The impact of lack of sleep is not always perceived. A single night of bad rest can reduce the capacity of concentration, decision making and memorywhich negatively affects work or academic performance, but many do not identify these signs with lack of sleep.”
And he added: “At the same time, it can cause irritability, anxiety, listlessness, mood swings y decrease quality of life in general, since it can affect emotional balance and the ability to manage stress. In turn, it can impact other parts of the body, since sleep is not just about the brain, the whole body sleeps, and sleeping little, we know that it affects different systems,” the expert warned.
According to the American Academy of Sleep Medicine and the Sleep Research Society, sleeping more than 9 hours a night on a regular basis It may be suitable for young adults, people recovering from lack of sleep, and people with illnesses. “People concerned about sleeping too little or too much should consult their doctor,” they recommended.
Some studies claim that women need more sleep per night than men (Illustrative image Infobae)
When it comes to the different sleep needs of men and women, one of the most cited statistics is that women need more, but only a little, about 11 more minutes per night. The discovery comes from a study 2013 published in the American Sociological Review which surveyed nearly 73,000 participants in the U.S. Bureau of Labor Statistics’ Time Use Survey.
Factors such as work and family responsibilities explain much of the gap. The study also addressed differences in the sleep qualityexperiencing more interruptions due to family care.
Dr. Diez highlighted that women need more sleep than men, probably because of the increased multitasking and brain processing during the day. “Menstruation, menopause and pregnancy also greatly influence sleep configuration; there are problems associated with each of these situations,” he added.
Perform techniques such as meditation or deep breathing, which can help you fall asleep (Illustrative image Infobae)
According to the American Academy of Sleep Medicine (AASM), a study conducted by scientists at Fitbit, a technology company, analyzed data from 6 billion nights of sleep for your customers. In March 2017, Fitbit launched a new tracking feature. Sleep stages which used accelerometer data, heart rate variability, and algorithms to estimate how much time users spent in each stage of sleep.
The analysis revealed that women sleep more than men each night. While they sleep an average of six hours and 50 minutes per night, they do it for six hours and 26 minutes. Both averages fall short of the AASM’s sleep duration recommendation of seven hours or more for optimal health.
Other findings suggest that women fall asleep a little faster than men, meaning they enter their sleep cycle with a head start of a few minutes. And then, of course, there is the burden of childcare -especially the little ones-, which falls more on mothers than on fathers.
Academic and work performance suffers when the necessary hours of sleep are not respected, due to negative effects on memory and concentration (Illustrative Image Infobae)
Is it possible to compensate at some point sleep debtFor example, doing naps or sleeping more on the weekend? The experts are conclusive: You can’t compensate for lack of sleep.
Regarding staying in bed longer on weekends to recover, Dr. Diez explained: “Sleeping in, although it can offer temporary recovery, does not fully compensate for the lack of sleep during the week and can throw off the circadian rhythm, making it difficult to sleep in the following nights. It is best to maintain a regular sleep schedule, and give more importance to sleeping on weekdays”, he assured.
How do you know if you had quality sleep and a restful rest? “The best way to know if we had good quality sleep is with quality of wakefulness. If we wake up well, lucid, in good spiritsand during the day we functioned well, what happened during the night was surely good. And to know how much sleep we need, vacations are usually a good indicator. Weekends are not so useful for that, they usually reflect compensation for insufficient sleep during the week,” said Dr. Diez.
The quality of sleep – without interruptions – is also key to having a restful rest (Illustrative Image Infobae)
- Maintain a regular sleep routine: “Going to bed and getting up at the same time every day helps regulate the biological clock,” said Dr. Diez.
- Exercising and exposing yourself to sunlight: “Physical activity can improve the quality of sleep, but avoid doing it intensely just before going to bed,” he recommended. In turn, exposure to natural light, especially in the morning, can help regulate the body’s internal clock and improve mood and alertness.
The best way to know if you are getting enough sleep is to feel refreshed and rested when you wake up (Illustrative Image Infobae)
- Avoid large meals at dinner and try not to go to bed until two hours have passed since you finished eating. Hunger and large meals can disturb sleep. Try not to drink excess fluids in the late afternoon and at night to avoid getting out of bed to go to the bathroom. Do not consume caffeine (cola drinks and coffee); Avoid alcohol and tobacco, since in addition to damaging your health, they impair sleep.
- Perform techniques such as meditation or deep breathing, which can help you fall asleep.
- Have sleep hygiene to ensure a good rest. Create the environment to be able to fall asleep, dim the lights from 7 to 8 p.m., turn off electronic media, such as cell phones, two hours before going to sleep for children and one hour before for adults.
If sleeping difficulties continue, talk to your doctor about treatment options.
