The Importance of a Good Night's Sleep

Sleep is one of the pillars of longevity. Sleeping poorly and insufficiently can have significant impacts on people's mental and physical health. Despite this, 65% of Brazilians do not have good nights of sleep, according to a study published in Sleep Epidemiology in 2022.

According to Dr. Jessica Polese, a specialist in Sleep Medicine and President of the Brazilian Sleep Association (Regional ES), changes in the current routine have affected the sleep of Brazilians and the global population. "The way we live our waking hours directly affects nighttime sleep. When we start having difficulties sleeping, we create an obsession that only worsens the situation. Anxiety, in particular, is one of the major villains of sleep," she explains.

In addition to individuals being increasingly filled with commitments, whether professional or personal, time seems more limited, and the day that was supposed to end earlier – (reaching the moment to be at home, relax, and then sleep, the true sleep hygiene) – no longer happens.

Thus, when a person lays their head on the pillow, they cannot fall asleep or suffer from some sleep disorder, such as insomnia, sleep apnea, snoring, or awakenings. "The night does not provide restorative sleep, and the next day, the person feels drowsy, and the situation repeats itself," explains Jessica.

Sleep disorders can increase vulnerability to viral infections, oxidative/antioxidant inflammatory imbalances, and chronic metabolic and cardiovascular diseases, such as diabetes and obesity.

So how can we treat sleep disorders? Sleeping medications are the last resort. "There are tests to find out how the patient's sleep is, such as polysomnography – very common – and now we can have the patient perform it at home, with our device that can be used on-site," explains Jessica. "This test is commonly done in the office, but now we have this option for the patient to do it at home, being more comfortable in their environment, in their bed; some individuals had difficulty doing it in a lab," the doctor emphasizes.

And, most importantly, we will provide all recommendations for habit changes in pursuit of a good night's sleep for our evaluation.

• Maintain a regular schedule for sleeping and waking up
• Avoid caffeine, alcohol, and heavy meals before sleeping.

• Helps to identify and agree on thoughts and behaviors

• Exercise, preferably in the morning or afternoon, helps with a regular routine

• Deep breathing, progressive muscle relaxation, and yoga can be effective

• Spend time outdoors during the day to regulate the biological clock
• Avoid screens and blue light at night
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