Experts give tips on how to get out of bed more willing to work

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Have you ever had the feeling of waking up and feeling like you weren’t getting enough sleep? This fatigue, explains pulmonologist and sleep doctor Rodolfo Bacelar, is called “non-refreshing sleep”.

In many cases, people sleep for eight hours and still wake up tired to go to work, which can trigger a warning sign, according to experts interviewed by the newspaper Valor.

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“It occurs due to the inability of the night’s sleep to provide one of its main functions (but not the only one), which is to be a period of ‘renewal of energy’. The reasons can be multiple: from insufficient sleep time for our demands, often due to bad habits and an inadequate routine, to the presence of sleep diseases, such as Sleep Apnea (better known for the presence of snoring), which prevent the adequate physiological flow of this important function of our bodies”, explains the doctor.

Complaints related to sleep have been common in the population. 45% of Brazilians report some sleep problem, reaching 80% depending on the time and scope of the complaints, according to the Sleep Week 2024 booklet, made by the Brazilian Sleep Association, Brazilian Association of Sleep Medicine and Brazilian Association of Dentistry of Sleep.

Experts explain that there is a difference between quantity of sleep and quality of sleep and that, to wake up feeling satisfied with your sleep, you need to have both.

According to Márcia Assis, neurologist and vice-president of the Brazilian Sleep Association, there is a great question about the number of hours for adequate sleep, but quality, she says, also needs to be taken into consideration.

“This person, who is sleeping 8 hours, is getting an adequate amount of sleep, but how is the quality of their sleep? She may have a sleep disorder that she doesn’t know about, whether she has snoring, sleep apnea, movements during the night or several shorter awakenings that she doesn’t remember having,” says Márcia.

The professionals interviewed by the newspaper Valor emphasize that the sleep routine makes a total difference in satisfaction when waking up. To achieve this, they say, the first step is to understand that a routine is built with a repetition of good habits.

Cell phones and TV are enemies of sleep, experts say

Regarding the use of screens at night, sleep doctor Rodolfo Bacelar explains that the habit blocks the production of melatonin, a hormone that acts as a “pointer” of the biological clock.

“When melatonin levels increase, the body prepares to begin sleep. The reduction ends up signaling that it is close to waking up time. Exposed to screen light, blocking the production of this hormone, makes it difficult for the body to prepare for sleep, disrupting sleep.”

Therefore, the ideal is to stop using cell phones, tablets, notebooks as soon as possible, which could be two hours for those who are more sensitive.

Márcia Assis comments that it is important to leave your cell phone in silent mode while you sleep because notifications can disrupt the quality of your sleep. Furthermore, screens get in the way of entertainment itself, says the neurologist.

If the sleep routine does not improve, the person should seek medical help to investigate the problem.

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Eight tips for waking up ready for work

1- Maintain regular bedtime and wake-up times

two- Stop using screens at least one hour before going to bed

3- Reduce sounds and put your cell phone on silent

4- Maintain physical activity, which improves sleep quality, but avoid physical exercise two hours before bedtime

5- Look for natural light during the day, especially when waking up. This can make you more energetic and of course reduce stimuli at night, including artificial light. Close to bedtime, try to do a more relaxing activity, such as a breathing technique, reading a page of a book, listening to music, meditation

6- Give preference to a light diet at night and stop using caffeine around 4 pm

7- Get in the habit of recording appointments in a diary or planner, as this helps the brain to relax before bed, avoiding the “alert against forgetting”

8- Avoid naps during the day. If you doze off, do not sleep longer than 30 minutes, as it “steals” hours of nighttime sleep.

Problems with sleep

Among the main complaints that warn of the presence of a sleep disorder are:

Persistent difficulty falling or staying asleep;

Fatigue or low energy, with difficulty paying attention and reduced concentration;

Mood disturbance;

Memory changes;

Impairment in occupational or social functioning.

What is the ideal time?

The ideal time, as in any biological situation, varies between individuals. Therefore, not everyone needs to sleep for eight hours to wake up “satisfied” with their sleep.

While for some, six hours will be enough, for others, seven will be inadequate and they will need more hours of sleep. Normal, considered by experts, varies between five and nine hours.

Furthermore, the need will vary depending on several individual factors, including age. Elderly people tend to sleep earlier and wake up earlier, as well as having more awakenings during the night. And this is necessary to understand “normal”.

“The vast majority of adults should get seven to eight hours of sleep. But we will also find people who sleep six hours and are willing to perform their duties during the day without drowsiness. On the other hand, there are others who need eight hours to be fine. There is interpersonal variation. Everyone should analyze how much sleep they need”, says Márcia Assis, neurologist and vice-president of the Brazilian Sleep Association

Márcia also highlights that sleeping more than is acceptable may indicate that the night does not allow for adequate rest, requiring more time, in the same way that sleeping less than the expected range will result in becoming ill due to sleep deprivation.

The neurologist also points out that some sleep disorders may be more frequent with age, including insomnia and sleep apnea, and that more attention needs to be paid to the signs (lack of energy, drowsiness during the day, pauses in breathing when sleeping, etc.). ). In these cases, the best option, says Márcia, is to seek medical help.

Even with the variation in the number of hours needed for each person, the quality of sleep, including the mood when waking up, should not vary, experts explain. “Disposition is linked to quality. Waking up feeling unwell, with the feeling that the night’s sleep did not yield what you wanted, should be a sign to seek medical help”, says pulmonologist and sleep doctor Rodolfo Bacelar.

Food

Bacelar emphasizes that foods rich in stimulant substances or that are difficult to digest hinder the relaxation necessary to begin sleep, in addition to promoting the emergence of diseases that also interfere with the digestive system, such as Gastroesophageal Reflux Disease.

“In relation to alcoholic beverages, alcohol can give a false idea of ​​relaxation. Indeed, it can cause relaxation at first to fall asleep as soon as it is ingested, however, alcohol fragments sleep and reduces deep sleep. Furthermore, it can worsen snoring and sleep apnea”, explains neurologist Márcia Assis.

Source: Valor newspaper.