During World Sleep Week, Pulmonologist Geraldo Lorenzi Filho, director of Incor’s Sleep Laboratory, shared valuable insights on “sleep hygiene” and how to improve the quality of night rest.
According to data from the Oswaldo Cruz Foundation, 7 out of 10 Brazilians face a sleep -related problem, such as insomnia or difficulty sleeping. The expert points out that the pandemic aggravated this situation, and many people have not yet been able to resume healthy sleep patterns.
Types of insomnia and sleep needs
Lorenzi Filho explains that there are three main types of insomnia: difficulty starting sleep, difficulty keeping it and waking up earlier than desired. He points out that the ideal amount of sleep varies from person to person, but on average, an adult needs at least six hours of sleep per night, being seven hours considered the ideal.
The doctor warns of the dangers of chronic sleep restriction, especially among adolescents. “If I take you 15 minutes of sleep every day, you don’t realize it.
Habits that affect sleep
The expert addressed several factors that can negatively impact sleep, such as alcohol and caffeine consumption, and the use of electronic devices before bed. About exercise, Lorenzi Filho recommends avoiding intense activities near bedtime, as they can increase body temperature and arousal, making it difficult for sleep to begin.
“Sleep is like jumping a rope. If you get in the wrong time, the rope hits your head,” compares the doctor, emphasizing the importance of maintaining a consistent routine.
To improve sleep quality, Lorenzi Filho suggests turning off electronic devices at least one hour before bed and pursuing relaxing activities such as reading. He also warns about the relationship between sleep apnea and insomnia, noting that half of the people with insomnia also suffer from apnea.
In the end, the expert leaves a challenge to listeners: turning off his cell phone one hour before bed and trying to disconnect from the digital network, thus seeking better sleep quality and, consequently, better mental health and quality of life.
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This content was originally published in sleep hygiene: see how to adapt the routine to sleep better on CNN Brazil.
Source: CNN Brasil
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