Contemporary society versus sleep
The benefits of a good night sleep are well known nowadays. However, in the World Sleep Day – celebrated every 16th March -, specialists keep reminding us how our routines are contradicting this knowledge and harming our health, in many cases without realizing it.
The pressure of work and the aim to fulfil the demands of the labour market are making people changing their priorities, placing the sleep time at the bottom. In fact, this behaviour causes diurnal fatigue, concentration problems and symptoms of anxiety, irritability and excessive diurnal somnolence, seriously prejudicing our performance. According to the Portuguese Sleep Society, sleep deprivation affects the memory, synthesis formation, hormones’ release, weakening the immune system and generating several other diseases.
How to get a better sleep
There are some easy and effective tips to help you to get a quiet night:
Adopt the habit of going to bed and wake up always at the same hour. The sun is a sort of time clock that regulates the balance between the environment and the human body’s rhythm. Normally, the human’s endogenous rhythm prepares the body to wake up at 6 am producing cortisol (the hormone responsible for activity and movement), and releases melatonin (the hormone responsible for sleep) at 9 pm, reaching its peak roughly at 12pm.
Avoid intellectual work (especially if it requires computer’s usage) at night and write a to-do-list instead. According to some surveys, this task will help you to ‘offload’ anxious thoughts and reduce your concerns.
Turn off smartphones, televisions, and tablets before you go to bed. The blue light issued by these devices suppresses melatonin’s release which affects our sleep and can cause insomnia.
Soothing infusions like chamomile, tilia, valerian and lavender help the body to relax and have a better sleep night. Coffee, soda, and guarana are the forbidden drinks during the evening.
Sometimes the origin of lack of sleep is anatomic or psychological. In these cases, a consultation with a specialist is essential to identify and tackle the problem. Medical Port can help you to find the right specialist and to guide you while in Portugal.