Before the Covid-19 Pandemic, it was estimated that sleep disorders affected around 40% of the world’s population and one of the most common problems among people was insomnia along with sleep apnea.
The issue of sleep affects everything and there is a lot of literature, in which the number of hours that an adult should sleep is generally between 7 and 81 hours, while it happens in children, it is a minimum of 81 hours, if they really are. they are between 3 and 4 years, the hours increase to the margin between 10 and 13 hours. But not only the number of hours, but also the quality of sleep is important.
Carlos Urrutia, an academic career from Kinesiology at the University of San Sebastián, affirms that there are many arguments that the quality of poor sleep affects sports activities and the recovery process from musculoskeletal injuries, for example, in the case of a lacerated patient, rehabilitation. generally slower.
“People who sleep less have problems in the psychosocial sphere, especially stress, anxiety, depression. This is also reflected with hormonal changes, partly due to a disturbance in your circadian cycle. Sleeping less affects the production of hormones such as testosterone and growth hormones that relate to the condition and rehabilitation of the body” says the kinesiologist.
In addition, it reminds us of the link that exists between sleep quality and heart disease, but also with cardio-metabolic pathologies, diabetes (insulin resistance), hypertension, and cerebrovascular diseases. Wherefore it is necessary that sleep be continuous, that he may not have health.
Tips for sleep
Celina Malebran Bezerra de Mello, an academic from the USS Speech Pathology course, indicates that another common disorder that affects good sleep is sleep apnea, which can cause “difficulties in the cognitive level and attention, some tiredness during the day and sleep deprivation; too much sleep. It can also associated with gastroesophageal reflux and affects cardiovascular health, causing cardiac arrhythmia and headaches.The whole picture can also lead to depressive symptoms and personality changes.
To overcome this problem, the speech pathologist recommends a specialist consultant to perform an intervention that improves the musculature of the tongue, the palate and the lateral walls of the pharynx, because this improves the tone and patterns of the orofacial musculature. . breathing into a better quality of sleep.
Along the same lines, the kinesiologist Carlos Urrutia indicates that there is a need for programs to reduce the weight of people, because apnea is close to overweight and obesity, in addition to giving advice to patients about sleeping positions and to avoid sleeping on your back. They generate snoring and raise other people living in the house.
In nightmares, the recommendations are both academic;
- I found something that relaxes a person before sleeping, like singing at a low volume.
- Have a well-ventilated room without distracting elements or those that cause allergies
- Do not eat, do not hang work or study in bed, because it is not friendly with good sleep to take care of health
- The last meal is two hours before going to bed to avoid reflux or stomach upset.
- Do not use any electronic device or device, be it a television, mobile phone or tablet.
- Read as long as you’re not one of those people who wants to finish a book overnight.
- Warm light in the room and warm shower water (not cold because he wakes up or works)
- exercising in the morning or in the afternoon, but not before bed
The kinesiologist emphasizes that the quality of sleep is as important as physical exercise and diet and anyone who rests less or poorly will be more irritable with psychosocial problems and will present muscle fatigue on a physical level and will not do well cognitively whether you are a child, young or old.
