Why it’s important to sleep well?
Sleep why it’s important to sleep well
Sleep why it’s important to sleep well The significance of night rest and the problems that can undermine the quality of sleep and, accordingly, of life, are a abecedarian theme. In fact, sleep diseases can have a strong impact on the diurnal life of those who suffer from it, causing habitual fatigue, setbacks in attention and an increase in perversity and depressive emotional countries, leading to health problems in the long run more severe. In our country about 1 in 4 grown-ups suffer from habitual or flash wakefulness.
It’s over all women who are most interested, around 60 of the aggregate. numbers that have increased significantly in these times of the COVID- 19 epidemic. Indicatively, an adult existent must sleep between 7 and 8 hours, indeed if for some people 9- 10 full hours of sleep are necessary and for others 5- 6 are enough. In any case, the right quantum of sleep for everyone is the bone that allows you to wake up rested and active, in a good mood, ready to productively face the day ahead.
Why does sleep affect our body so profoundly? And what are the troubles of wakefulness? Let’s go deeper into the content withDr. Vincenzo Tullo, neurologist and Head of the Headache and Sleep diseases Clinic of Humanitas.
Sleep why it’s important to sleep well
The hours of night rest allow us to” recharge” our body through the transition between two countries, which do several times during the night
- REM sleep
- non-REM sleep.
The so- called REM phases see a general relaxation of the muscles and rapid-fire eye movements and are characterized by the presence of violent, pictorial, instigative dreams, further connected with reality and similar as to make us perceive physical movements.
Again, in the non-REM phase dreams are more analogous to studies and are shorter.
Thanks to the transition between these two countries, night rest helps us consolidate recollections and strengthen our cognitive capacities. Sleeping well serves to cleanse the brain of poisons produced by neurons during the day as well as useless recollections. In fact, during sleep the spaces between the brain cells dilate by 60 and this allows poisonous substances for the brain to drain, including the amyloid beta protein which accumulates with aging and is connected to Alzheimer’s madness. Sleep privation, on the other hand, has palpable consequences on the body’s sickie-physical well- being. In fact, they range from symptoms similar as delicacy, thus a kind of constant frazzle during the day, to difficulty maintaining attention, memory deficiency, increased depressive countries and perversity. To these problems, in some individualities, other more serious bones
can be added similar as hypertension or cardiovascular problems, but also diabetes, because lack of sleep affects metabolism and insulin situations.
What are the symptoms of wakefulness
wakefulness, if occasional, is a common miracle and affects roughly 50 of the population at least formerly in a continuance, still, in the presence of certain pathologies or anxious moods, it can come habitual, compromising the quality of sleep. life of those who suffer from it with the problems we’ve just outlined.
But how do you fete wakefulness?
First of all it must be said that wakefulness can be of three different types original, central and terminal. In fact, it can do as soon as you go to bed, leading to difficulty falling asleep( original), or with nonstop awakeningsand frequent during the night( central), or still in a unforeseen awakening at dawn with the impossibility of falling back asleep( terminal).
The main threat factor for wakefulness is
- stress our mind,
- overwhelmed by anxious studies,
- too high temperature
- too low a temperature
- drinking a lot of coffee in the alternate part of the day,
- abusing alcohol and nicotine,
- eating heavy foods for regale
- and carry out sporting exertion
can not relax and this explosively affects the quality of sleep.
” acute” wakefulness
Environmental factors similar as light, noise or too high or too low a temperature can also beget occurrences of wakefulness, as can drinking a lot of coffee in the alternate part of the day, abusing alcohol and nicotine, eating heavy foods for regale and carry out sporting exertion in the hours ahead rest. In this case we’re dealing with” acute” wakefulness, which thus occurs sporadically, or maybe for a many weeks and also resolves with the conclusion of the encouragement that causes it. still, as we’ve said, wakefulness can also be habitual a condition that substantially depends on certain pathologies, similar as depression, obstructive sleep apnea, restless legs pattern, which oppressively affect the quality of night rest and can make it’s necessary to use pharmacological or necessary remedies to eventually be suitable to fall asleep.
What to do about wakefulness?
The remedies When sleep disturbances are episodic, we can autonomously apply some small preventives to prepare our body for rest and attune sleep. The main advice, thus, is to get used to keeping the sleep- wake meter constant always waking up at the same time and always going to sleep at the same time, gets our body used to following the natural encouragement of sleep. It’s also important to try to sleep in an terrain with the right temperature between 18 ° and 22 °C, dark and defended from noise, as well as avoiding spending too important time in front of defenses in the evening hours, whether they’re smartphones, computers, or TV.
Indeed an active life, in which there’s regular physical exertion during the day and exposure to sun rather than artificial light, helps the circadian meter. Another supporter of sleep are the nutrients we take in through food, which can promote the product of substances that promote rest, similar as melatonin, magnesium, potassium or vitamin B6. Among these we point out the complex carbohydrates, from pasta, to chuck
, to rice, fish, white flesh, milk and its derivations, lettuce and some types of fruit, similar as dried fruit, bananas and apricots.
The intake of hot herbal teas in the hours preceding sleep also promotes relaxation , many, in fact, are composed of herbs and plants with relaxing properties. Other activities that can help decrease physical and mental tension are reading a book , listening to relaxing music or taking a hot bath .
when to see a doctor
If these problems are prolonged over time and insomnia affects the quality of one’s life, for example with frequent headaches upon waking, difficulty concentrating at work or high irritability, it is necessary to consult a specialist doctor . One of the most common diagnostic tools, when sleep disturbances are particularly severe, is polysomnography , an exam that records various parameters, from electroencephalographic to respiratory and cardiac activity, to evaluate the quality of sleep.
The specialist will then be able to prescribe different treatments depending on the underlying problem of insomnia, from the milder ones with melatonin to benzodiazepines or hypnotic drugs if the problem is more severe, up to antidepressants . Whatever turns out to be the most appropriate treatment, it is always good to keep in mind that it must be evaluated and prescribed exclusively by a specialist and do-it-yourself treatments must always be avoided.