According to a survey by the University of São Paulo (USP) and the Federal University of São Paulo (Unifesp), about 65.5% of the Brazilian population cannot sleep well. The biggest complaints of those who stay awake are insomnia, snoring, problems with the bed and the many naps during the night.
A lack of quality sleep can have a number of negative consequences for physical and mental health. Psychiatrist João Gallinaro, an expert in sleep at the Hospital das Clínicas of the Faculty of Medicine at USP, said that a good night's sleep balances all vital functions. Otherwise, everything is deregulated, bringing serious consequences to the body. "In addition to messing up hormone production and harming the body's defense system, poor sleep is related to cardiovascular and metabolic diseases," he said.
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Lies they tell you about quality sleep
Sleeping anywhere is good
Sleeping anywhere can be convenient in some situations, but it's not always the best option for health. “When a person falls asleep very quickly and in any place or situation, this is an indication that their sleep is of poor quality,” said Gallinaro.
Go to bed and try to sleep anytime
Staying in bed can be really bad. According to Gallinaro, most people go to sleep in unfavorable conditions for sleep. "We should only go to bed sleepy because forcing it is harmful and can trigger anxiety and tension," he points out.
Snoring is not harmful to health
“Noise is linked to cardiovascular and metabolic diseases, it can cause drowsiness during the day, low libido and headaches when waking up, requiring the investigation of a specialist", said the psychiatrist. Some causes of snoring include obesity, sleep apnea, smoking, alcoholism, use of sedatives, nasal congestion and sleeping on your back.
We need to sleep 5 to 6 hours a day
According to the psychiatrist, an adult needs to sleep 7 to 9 hours of sleep to be well. “If a person rests for less than 8 hours, but wakes up in a good mood and with a feeling of body repair, that is enough”, details João Gallinaro.
Is it possible to catch up on sleep on the weekend
“When you don’t get enough sleep, hormones are no longer produced and the body ends up not going through the repair system that occurs at night,” said Gallinaro.
Drinking alcohol before bed improves sleep
Alcohol consumption will affect the quality of rest. Thus, the pause tends to be fragmented, making it “disturbed for the body”. “Alcohol also relaxes muscles, including airway structures, making snoring more frequent and triggering other disorders. There is also an increase in the incidence of nightmares, the disruption of sleep and leads to dependence”, concludes the doctor.
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