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Alcoholic effect: How much beer is equivalent to sleeping badly? (November 2019) 1:03
(CNN Spanish) - Do you wake up tired every day? Do you have trouble falling asleep? Stress won't let you sleep? We all sleep almost a third of our lives, and although sleep disorders are fairly common, we know little about it.
This March 13, on World Sleep Day, here are some questions and answers from the World Association for Sleep Medicine that may help you have better nights sleep.
How many hours of sleep should you sleep?
Optimal sleep duration has a lot to do with your heritage. However, large surveys show that the average sleep duration for an adult is approximately 7 to 8 hours.
"Technically, sleep specialists agree that the range of 6.68-10 hours of sleep per night is the optimal amount," explains the World Sleep Day website.
How can you have a regular sleep schedule?
Going to bed at the same time every night and waking up at the same time every day. "Regularity is important to stabilize your internal biological clock, allowing you to fall asleep and maintain uninterrupted sleep," says the organization.
Can you have a sleep deficit?
Yes. "Chronic sleep deficits are common and occur when a person does not get the necessary amount of sleep permanently," he explains.
The World Sleep Society says that "if you sleep less than seven hours each night, feel drowsy or tired during the day, fall asleep instantly and / or don't feel rested when you wake up, chances are you live with a sleep deficit and you should seek professional advice. "
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What is REM sleep?
It is known as a paradoxical dream. "Neuroimaging studies have reported increased brain activity in REM sleep compared to non-REM sleep; however, the activation of the crusts involved in logical thought processes is reduced compared to wakefulness, "says the organization.
What is microsleep?
They are "short lapses in responsiveness lasting between 0.5 and 15 seconds, associated with partial or total closure of the eyes, previous drowsiness, and lack of responsiveness to the outside world."
Does exercise affect your sleep?
Yes. According to the association, "physical exercise is considered an effective and non-pharmacological approach to improve sleep."
How does drinking affect your sleep?
"Alcohol is a sedative, which can help induce sleep, however it will cause more fragmented sleep and awakenings at night. Also, alcohol can worsen obstructive sleep apnea. Self-reported sleep problems are very frequent among alcohol users with clinical insomnia rates ranging from 35 to 70%, depending on the environment and the stage of use, "explains the website.
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And the caffeine?
As the World Sleep Society says, caffeine is a stimulator of the central nervous system.
"It prolongs sleep latency, reduces total sleep time and sleep efficiency, and worsens perceived sleep quality. Slow-wave sleep generally decreases, while wakefulness, the transitional stage of sleep (sleep N21), and arousal increase, "he explains.
Is it good to take a nap during the day?
"A recent study using polysomnography to investigate the effect of a 1-hour daily nap regimen in a group of healthy older men and women reported that napping improved wakefulness without negatively affecting nighttime sleep," says page Web.
READ : Five reasons why you should take a nap
How can you know if you have insomnia?
According to the organization, you can have insomnia if you have:
- Difficulty falling asleep or staying asleep
- Wake up early
- Inability to sleep a minimum of 7 hours every night
- Symptoms of fatigue, drowsiness and / or difficulties with attention and concentration the next day
What are the symptoms?
Fatigue, drowsiness, difficulties with attention, concentration and memory difficulties.
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What causes it?
"Certain medications and health conditions may predispose you. Approximately 50% of insomnia patients have a mood disorder, such as depression and / or anxiety, "says the association.
Dream