The widespread use of televisions and cell phones, combined with the fast pace of modern life, has turned sleep into an enemy of productivity for many people.
In the pursuit of productivity, many choose to stay awake longer. However, studies show that our bodies are most productive when we sleep.
Sleep is a complex process, regulated by specific regions of the brain and organized in cycles that alternate to maintain balance. Taking care of sleep during childhood is essential, since this is a period of adaptation and development when the foundations of personality and individual characteristics are established.
When a person sleeps, the brain restores vital functions: it repairs tissue, metabolizes free radicals, and organizes memory. When sleep is interrupted or insufficient, this balance is disrupted, affecting decision-making and cognitive performance.
We spend nearly a third of our lives sleeping. Quality of life, health, and longevity directly depend on restful sleep, as the body synthesizes proteins during this time that strengthen and expand the neural networks responsible for memory and learning.
The quantity and quality of sleep directly affect the ability to retain information. A poor night’s sleep impairs memory and alters daily behavior, negatively impacting performance in everyday activities.
According to the National Sleep Foundation (2014), the ideal amount of sleep to support learning and memory varies by age:
- Newborns: 14–17 hours a day
- 4–11 months: 12–15 hours
- 1 –5 years: 10–14 hours
- 6 –13 years: 9–11 hours
- 14–17 years: 8–9 hours
- 18–64 years: 18–64 years: 7–9 hours
- 65+ years: 7–8 hours
It is important to evaluate each person’s biological rhythm to determine their optimal sleep schedule, since there are different chronotypes: morning types, who wake up and go to bed early; evening types, who prefer later schedules; and intermediates.
The circadian rhythm can be altered under various circumstances, leading to sleep disorders such as insomnia, excessive daytime sleepiness, and more serious health problems.
A night of restful sleep provides the energy needed to handle daily activities. When complaints such as low productivity, fatigue, and discomfort arise, it is essential to conduct screening tests to identify potential sleep disturbances.
Daily habits can either support or harm sleep, from eating patterns and bedtime routines to the way we cope with daily stress and challenges.
Incorporating sleep hygiene practices, healthy eating habits, and regular physical activity is fundamental for achieving good sleep. Key recommendations include reducing light exposure at night, avoiding heavy meals or caffeine-rich drinks before bedtime, going to bed in a relaxed state, and engaging in calming activities such as meditation or reading. These habits contribute to greater comfort and peace of mind, making it easier to fall asleep and enjoy restorative rest.
By Renata Aurichio – Physical Therapist specialized in sleep
CREFITO [Brazil's Federal Council of Physical Therapy and Occupational Therapy]: 4.124531/F
Instagram: @fisio.renataaurichio
Biologix offers an online platform that allows healthcare practitioners to provide their patients with a simplified and low-cost exam for sleep apnea. The Biologix solution is based on portable sensors, apps, and cloud computing.
The diagnosis of obstructive sleep apnea is extremely important. It can be carried out through polysomnography or the Biologix Sleep Test® a multimodal polysomnography. This test can be performed at home, is simple, practical, effective, and does not require spending the night at a sleep lab.
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