For the first time, the Telephone Survey Surveillance System for Risk and Protection Factors for Chronic Diseases (Vigitel) from the Ministry of Health investigated the sleep of the Brazilian population.
One of the findings is that 20.2% of adults in the capitals and the Federal District sleep less than 6 hours per night (the minimum recommended by the World Health Organization) and 31.7% have at least one insomnia symptom, with higher prevalence among women (36.2%) than men (26.2%).
Renata Dawhache, the psychology coordinator at Hospital Pró-Cardíaco in Botafogo, Rio de Janeiro, explains that sleep is not just a physiological process, but also involves psychosocial aspects.
“We can make a critical reading of the entire social context in which we live. Contemporary society demands high productivity, that we always be hyper-attentive and hyper-vigilant, not only in relation to work but also in caring for children and parents, because the elderly population is living longer and longer, in addition to urban violence aspects.”
Regarding the higher prevalence of poor sleep quality among women, the psychologist assesses that caregiving work falls on the female population because there is social pressure for women to take on this caregiving role. In addition, hormonal variations in women during perimenopause and menopause affect sleep quality in women’s health.
Lack of sleep brings more fatigue, headaches, anxiety, irritability, among other aspects. “Common sense associates insomnia with a more worried state, being in a more pressured moment in life,” said Renata.
Sleep hygiene
According to the psychologist, sleep hygiene consists of disconnecting to some extent from all the everyday objects that make us feel this constant state of vigilance. The recommendation is to turn off blue light screens in advance, such as cell phones and televisions, dim the house lights, and be in a quiet environment to facilitate sleep.
“It is also important to investigate other factors, such as sleep apnea. Often, it is necessary to seek professional help, but also to be around people who make us feel good, practice pleasurable activities that provide a break in life, physical activity, and healthy eating,” stated Beatriz.
Nutrition
Nutritionist Fabiola Edde lists some villains of sleep quality in dietary aspects, including excessive consumption of caffeine-based beverages. “Some people say they sleep even when drinking coffee or Coca-Cola, but it ends up affecting sleep quality.”
Another villain is alcohol, which also disrupts because it inhibits melatonin (the hormone responsible for initial sleep induction).
“In the modern world, people arrive home stressed, drink wine or beer to relax, which ends up disrupting sleep. The person may even fall asleep because alcohol relaxes, but sleep quality ends up being poor and this harms mental health,” said the nutritionist.
She also explained that sugar is a villain because it causes an insulin spike (hormone produced by the pancreas, essential for regulating blood glucose), which increases the state of alertness. “And the night is for relaxing, not for being in a state of alertness.”
Foods rich in fat like fried foods, heavy sauces, mayonnaise, hinder gastric emptying and digestion, which can also alter sleep quality. “Excess sodium also disrupts because you get thirstier, drink more water, and wake up at night to urinate, which also makes the process difficult,” stated Fabiola.
Habits like eating very late, close to bedtime, are bad because gastric emptying takes time and disrupts digestion. “The earlier you can have dinner, the better. People should dine by 8 p.m.
For those who sleep very late, they can have a snack after dinner, eat a banana with oats, a kiwi, a glass of milk, which are foods that help with sleep because they are sources of tryptophan (an essential amino acid, not produced by the body, fundamental for the synthesis of serotonin and melatonin) and magnesium,” explained the nutritionist.
Avocado, sunflower and pumpkin seeds, whole grains, oatmeal porridge are examples of good foods for sleep quality.
“Some people cut out carbs at night and can’t sleep well because carbs are important for the production of serotonin and melatonin,” she highlighted.
“It is during sleep that hunger and satiety hormones are regulated. Sleeping is important for losing weight. Sleep deprivation can increase caloric intake by 500 calories the next day and the craving for fatty and sugary foods. We need a good night’s sleep to have balanced hormones,” concluded the expert.
Here are some tips to improve sleep quality:
• turn off blue light screens (such as cell phones and televisions) one hour before bed
• dim the house lights
• prioritize quiet environments
• reduce consumption of caffeine-based beverages
• reduce consumption of alcoholic beverages that inhibit melatonin (hormone responsible for initial sleep induction)
• reduce sugar consumption to avoid insulin spikes that increase alertness
• avoid heavy and fatty foods close to bedtime
Source: brasil247.com