We tend to think that sleeping is a “natural” thing, like breathing or eating. In reality this is not the case and a few data are enough to understand it: over 13 million Italians suffer from insomnia (22.7%), according to the Italian Sleep Medicine Association. The figure has dramatically increased with the Covid pandemic: women are the most affected (60% of the total), but the share of children and young people is also notable (20% of the total, or 2 million and 600 thousand subjects). Insomnia is defined as difficulty falling asleep, sleeping continuously throughout the night or sleeping long enough. At the base there may be bad habits, such as lack of routine schedules, sleeping too much during the day, heavy dinners or poor physical activity. Shift work (25%-30% of people who work as shift workers develop a chronic sleep disorder), the use of electronic devices in bed or the taking of certain medications can also compromise good sleep. Generally the risk of suffering from insomnia increases after the age of 50. It is an important disorder, which should not be underestimated, because it can have various negative effects, even throughout the day: sufferers may be irritable, anxious or worried, unable to concentrate and have a reduced mood.
Types of sleep disorders
Insomnia can be dealt with, it is not a “curse”. To begin with, you need to change your lifestyle by intervening on your habits: exposing yourself to light as much as possible during the day, reducing evening activity by always trying to go to bed at the same time, limiting sources of stress and learning to relax (even through disciplines such as mindfulness or yoga). If insomnia is associated with anxiety and depression, it is necessary to contact a doctor who will evaluate whether and what therapy to implement. There are also other sleep disorders: breathing problems (such as obstructive apnea); hypersomnia (excessive daytime sleepiness, such as narcolepsy); circadian rhythm disorders (alterations in natural sleep/wake rhythms); parasomnias (partial awakenings or unusual behavior during sleep, such as sleepwalking); movement disorders (for example “restless legs syndrome”). An examination of your lifestyle and sleep hygiene is always recommended (see below), but if the problems just described do not resolve it is always a good idea to consult a doctor.
The rules of “sleep hygiene”
The “sleep hygiene” rules are valid for everyone and not just for those who struggle to sleep. According to many experts, (really) respecting these ten rules can resolve several cases of insomnia, even without pharmacological help. First, the room: if possible it should only be used for sleeping, avoiding any other activity (reading, studying, use of the computer and TV). Second, the bedroom must be sufficiently dark, silent, with a good temperature and an adequate level of humidity. Obviously it is essential that the bed and mattress are comfortable. Third, it is best to avoid in the evening hoursi (but also in the late afternoon) stimulating drinks such as tea, coffee, chocolate or so-called “energy drinks”. Furthermore, fourth rule, dinner should not be abundant, excessively caloric or high in protein. Fifth point, in the evening it is better not to drink alcohol and not to smoke. As for the day, the advice (sixth rule) is not to take naps, especially after dinner (for example on the sofa, in front of the TV on). The only exception is a short nap after lunch.
The hot shower? Better not
In the evening hours (point seven) activities that are mentally and emotionally demanding or engaging should be avoided (study, work on the computer, video games); watching TV after dinner is also not a good idea. Ditto for intense physical activity (for example in the gym): it is harmful if done before going to sleep. Rule number eight may seem curious: no hot baths and showers in the evening. The last two fundamental points are closely related to the quantity and quality of sleep. Tip number nine is making an effort to go to sleep and wake up at regular times, without major variations from one day to the next, trying to follow one’s natural tendency to sleep. These times should also be respected on weekends and during holidays. Finally, last point: it is It’s best to stay in bed only long enough to sleep. If you find it difficult to fall asleep for more than 10 minutes, it is better to get up and engage in relaxing activities until you feel drowsy.
How many hours should we sleep
For adults they are considered optimal 7-8 hours of sleep, although some people need 9-10 hours and others need 5-6. The adequate amount of sleep for everyone is that which allows you to wake up rested and active, in a good mood and ready to face the day. Children, for example, need to sleep much more: between 3 and 12 months of life it is normal for sleep to occupy 14-15 hours of the day; between 1 and 3 years the recommended quantity drops slightly (12-14 hours), as well as between 3 and 5 years (11-13 hours); from 6 to 12 years old, 10-11 hours of sleep are sufficient, while from 12 to 18 children should sleep 8.5-9.5 hours per night.
Because sleeping well makes us feel better
Good sleep not only allows us to be efficient and active during the day, but it is a panacea for our brain: while we sleep, memories are archived, hormonal rhythms and even the cardiovascular system are rearranged. Sleeping little and badly can therefore lead to memory, mood and attention problemsmetabolic disorders (with a greater risk of contracting diabetes), metabolism (body weight gain) and cardiovascular (hypertension). Good sleep helps the immune system and, according to several studies, the “cleaning” of the brain that occurs while sleeping could help protect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
To receive all the updates on offers, our tests and guides, subscribe to the La Scelta Giusta newsletter. If you want to write to us, our email is [email protected]
){kind=link}