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Higiene do sono: saiba qual � a receita para quem?? quer dormir bem
Quem n�o quer dormir bem? Um sono de qualidade est� diretamente ligado ao bem-estar do corpo e da?? mente, j� que ele impacta no humor, na vida social, nos sistemas imunol�gico e cardiovascular, no trabalho e na vida?? conjugal.
O sono � um pilar essencial para a nossa sa�de, junto com atividade f�sica e alimenta��o. Por isso, ele n�o?? deve ser negligenciado.
"Nosso corpo funciona como uma m�quina e o sono � o principal promotor do equil�brio interno do organismo.?? Tudo precisa funcionar de forma excelente e quem d� equil�brio nos processos fisiol�gicos � ele. Se ele est� ruim, o?? corpo vai falhar", explica Monica Andersen, diretora do Instituto do Sono e professora da Unifesp.
Ansiedade, diabetes e problemas sexuais: veja?? os impactos da priva��o de sono na sa�de �
: cottonbro studio/Pexels
Quer exemplos de como o sono afeta a nossa?? sa�de?
Dist�rbios cardiometab�licos: o sono insuficiente tem sido associado ao aumento do risco de diabetes gestacional, obesidade, diabetes, doen�a arterial coron�ria?? e doen�as cardiovascularesSistema imunol�gico e infec��es: o sono equilibra o nosso sistema imunol�gico. A defici�ncia tem sido associada a uma?? resposta ruim com vacina��es e aumento do risco de Covid-19 e resfriado comum.Problemas neurol�gicos: o sono � essencial para a?? consolida��o da mem�ria. Os dist�rbios do sono contribuem para o decl�nio cognitivo e para o aumento do risco de Alzheimer?? e doen�a relacionada.Dist�rbios psiqui�tricos e psicol�gicos: o sono regula a emo��o e o bem-estar psicossocial. Sua defici�ncia aumenta o risco?? de ansiedade, depress�o grave, transtorno bipolar.Problemas sexuais: pesquisas apontam que a priva��o de sono pode estar associada � redu��o do?? desejo e excita��o das mulheres. Nos homens, a falta de sono pode aumentar o risco de disfun��o er�til e diminuir?? a produ��o de testosterona.
"Sabemos que sem sono n�o vivemos e que dormir � fundamental at� para voc� funcionar durante o?? dia. A imunidade melhora, o racioc�nio melhora, a sa�de melhora. V�rios processos ocorrem durante o sono, como a consolida��o da?? mem�ria, a sa�de cardiovascular, o metabolismo. N�o existe sa�de geral sem uma boa noite de sono", alerta a neurologista Dalva?? Poyares, uma das autoras do artigo "A necessidade de promover a sa�de do sono nas agendas de sa�de p�blica em?? todo o mundo", publicado na revista The Lancet.
O que acontece quando n�o dormimos o suficiente? �
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As especialistas explicam?? que esses preju�zos s�o sentidos por pessoas que privam o sono por um longo prazo. Ou seja, est� tudo bem?? n�o ter uma noite boa de sono. O problema � quando a noite mal dormida se torna recorrente.
LEIA TAMB�M:
Trabalhe enquanto?? outros dormem? N�o � bem assimSaiba qual � a receita b�sica da 'higiene do sono' para dormir bemDormir sem roupa?? traz benef�cios para a qualidade do sono?Como envelhecer bem?
Um sono de qualidade
O que � dormir bem? Segundo as especialistas, o?? dormir bem � uma sensa��o subjetiva, mas que est� associada a ter um sono na qualidade e quantidade adequadas.
"Uma sensa��o?? de acordar bem, espontaneamente, passar o dia bem. Esses s�o pequenos sinais de que voc� est� dormindo bem", diz Poyares.
E?? quantas horas devemos dormir? Ouvimos que o ideal � dormir 8 horas, mas n�o � bem assim. Para come�ar, cada?? indiv�duo � �nico. Por isso, n�o h� um n�mero m�gico de horas recomendadas. Al�m disso, a necessidade muda com a?? idade.
"O adulto dorme entre 7 e 9 horas. Ainda � normal que durma ou 6 ou 10 horas. N�o existe?? um n�mero chave, mas existe uma m�dia para cada faixa et�ria para recuperar energia, capacidade de resolu��o de problemas, de?? viver um dia disposto", explica Sandra Doria, otorrinolaringologista com especializa��o em Medicina do Sono e pesquisadora do Instituto do Sono.
Quantas?? horas devemos dormir ao longo da vida? �
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