This Friday, March 17th, is World Sleep Day. This date was established by the World Sleep Society with the aim of raising awareness of the importance of sleep for health and well-being. In addition, there is an intention to inform the evils of lack of sleep in humans.
In Brazil, from March 13th to 19th, several health professionals are participating in lectures, courses and dissemination within universities. The goal is to encourage people to adopt healthy sleep habits and seek medical treatment in cases of sleep disorders, such as insomnia, sleep apnea and narcolepsy, for example.
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In total, there are more than 100 sleep disorders. There are several types of sleep disorders, which can affect both the quantity and quality of sleep, and which can have physical, psychological or environmental causes. A good night's sleep is essential for the health and well-being of body and mind.
What happens when you don't lack sleep?
- Reduces the risk of cardiovascular diseases (arrhythmias and high blood pressure) and diabetes;
- Maintains healthy body weight, preventing obesity;
- Strengthens the immune system;
- free hormones;
- Consolidates memory, concentration and learning;
- Regulates mood, lower the risk of depression and anxiety;
- Reduced stress;
- Decrease the number of accidents, such as work and traffic accidents.
Mônica Müller, clinical behavioral psychologist and Master in Sleep Medicine, said that she has noticed many patients impacted by the harmful habit of intentional sleep deprivation. “These are people who work late, who use the night to do other tasks, who often cannot organize themselves during the day. They end up depriving themselves of sleep, because the next day they have to wake up early. They have other commitments. So, it is necessary to consider what fatigue generates this overload. And poor quality sleep, if it is maintained for a long time like this, will have a negative impact on both mental and physical functioning”, said Mônica.
Healthy sleep hygiene habits
- Go to the bedroom only when you are drowsy;
- Reduce noise and keep the room dark at night;
- Maintain a pleasant temperature in the bedroom;
- Keep pets out of the bedroom that can disturb sleep;
- About two hours before going to bed, avoid using screens (TV, cell phone and computer);
- Avoid heavy eating close to bedtime;
- Practice physical exercises regularly, but avoid them three to four hours of bedtime;
By adopting these healthy habits, it is possible to improve the quality of sleep and ensure a good night's rest, which can bring many health benefits, such as improved memory, mood and concentration, in addition to reducing stress and from the anxiety .
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