A good night’s sleep for healthcare

Faced with the seemingly insurmountable triumph of these conditions, experts sleep medicine. rara avisi Among health professionals, they carry a message that should be heeded: if we underestimate the importance of good and proper rest, we can apply it to our bodies and minds.

Clutter and the Four Stages

There are over 80 sleep disorders. The most common are associated with the air and carry oxygen from the brain and the rest of the body, such as apnea (shortness of breath or cessation of breathing) or hypoventilation (inadequate breathing). excessive snoring, Too intense or loud should also be considered as a potential health issue. There are fewer malformations, such as Insomnia, sleepwalking, night terrors and nightmares.

According to a survey by the Argentine Society of Sleep Medicine, Before Covid-19, about 20% of the country’s total population was already sleeping poorly, and the percentage rose to 50% In certain groups such as teenagers, taxi, bus and truck drivers and those of lower socioeconomic status. And all specialist studies conclude that the pandemic has only made the statistics worse.

The “Architecture of Sleep” examines the steps that must be followed for a good rest. There are four: N1 or shallow sleep; Sleep N3 and N4 are called deep sleep; and REM (rapid eye movement) sleep, which is when we reach the highest level of rest.

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One / Aileen Morales

Insomnia: Won’t stop waking up

There are three medical specialties related to sleep medicine: psychiatry, pulmonology, and neurology. Its experts are grouped in the Argentine Association of Sleep Medicine. Eduardo Raffa is a psychiatrist and President of the Sleep Medicine and Chronobiology Chapter of the Association of Psychiatrists of Argentina. By far the most common disorder he deals with is insomnia, he says. “About four out of 10 people will experience symptoms of insomnia at some point, although not everyone who has the disorder experiences it,” he told one.

Insomnia has many causes and often co-occurs with other diagnoses such as depression or anxiety. But Rafa points out that if we don’t “hygiene” ourselves enough sleep, we can develop insomnia ourselves. “Most of us aren’t entirely clear on what’s cheap and what’s not for good sleep. Like not having a good routine or diet,” indica

Read more: Restful sleep: Little sleep makes you fat

Expert advises not to fall for what he says “Permanent factors” of insomnia, We usually use this to compensate for a bad night. “Insomnia falls asleep at 2 or 3 a.m. and then stays in bed longer: he wakes up at 10 or 11 a.m. That will give him another bad night,” Rafa states. .and also gives a warning The discomfort of long naps or excessive consumption of stimulants such as mate, coffee, tea, or sugary drinks.

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Sleep that life goes on: A good sleep for health care

Lack: Eight hours underestimated

While we don’t suffer from insomnia as a symptom or disorder, we will experience similar effects the next day if we sleep less than we would like. And over the years things could get bad. Luis Larratague is a Doctor of Medicine from the Argentine Association and a specialist in pulmonology and sleep medicine. “There is a direct correlation between the number of hours of rest and the health and quality of sleep,” he comments.

“Deprivation,” as the term suggests, means depriving oneself of sleep, not because one suffers from insomnia, but at one’s own discretion or because of situations that are not ours. “Humans have to spend a third of their lives every day. If not, the consequences are fatal. In the medium term, cognitive disorders such as memory or concentration disorders occur. In the long term, cardiovascular and cerebrovascular diseases such as arterial hypertension, heart failure, stroke and diabetes occur. Warn Laratague.

“The brain needs to rest. At night, it produces hormones that it needs during the day,” said lung specialist Larratague in the UN statement.

The naps we often resort to to fix the hours we didn’t sleep through the night don’t work, Laratague clarifies. “Naps should be short, no longer than 20 minutes. We do not produce any hormones or substances for cognitive exchange. This only happens at night,” he stressed.

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Sleep that life goes on: A good sleep for health care

Photo UNO/Matteo Oviedo

it’s worth saying Not everyone who sleeps less makes decisions. The doctor criticizes the everyday work of some professions. “Rotational shift workers need long rotations, for example a whole week“The rule of working 24 hours straight and resting 48 hours doesn’t work,” he says. As an example, Larratague cites studies showing “significant errors” on the part of doctors After 24 hours guard. The same is said about security guards and drivers, Like truckers.

Read more: How to sleep during the pandemic?

Avoid self-medication

Self-medication is very common among people with sleep problems. Psychotherapist Ruffa says that by the time someone decides to seek counseling, they have usually “tried a lot of things they’ve seen, read, commented on, or been invited to.” After trying these intuitive and easy-to-use resources, going to the doctor is normal, even though it’s wrong.

From the Argentine Psychiatric Association, Rafa says that if you have insomnia Cognitive behavioral therapy for insomnia. “This treatment includes sleep hygiene, psychoeducation, and treatments like bed-time restriction or stimulation restriction.” According to experts, only when everything counts can you think about an additional drug, whether over-the-counter or not.

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Sleep that life goes on: A good sleep for health care

other things, Claudio Iriberi, member of the College of Pharmacists of Entre Ríos, confirms that self-medication in Argentina is “of increasing concern” and that the “number of patients” going to the pharmacy to look for a sleeping pill is high. “Recently, over-the-counter (prescription, but not professionally indicated) drugs have been launched with the aim of sleep regulation. It does not include so-called psychotropic drugs such as clonazepam, alprazolam, etc. These must be prescribed, indicated and monitored by a doctor,” he added.

The pharmacist clarifies that a Increase in the number of medical prescriptions together with the prescription of psychotropic drugs. “Anxiety disorders, sleep disorders, depression are the most common and those that take the highest percentage of prescriptions,” he says.

The annual average sale of prescription sleeping pills “has changed rapidly over the pandemic years,” pharmacies say.

When asked about some natural products, Ereberry points out that there are different dosage forms (capsules, tablets, drops, herbs) that contain substances of natural origin, such as: Lime, Valerian, Passionia, Toronzil, Melatonin, etc. “They have sedative, sleep-regulating, and sleep-inducing properties,” he says, warning that “it’s just a myth that walking naturally doesn’t harm us.”

For his part, the psychiatrist Rafa believes in these measures “You don’t have enough evidence. They don’t do badly, but they don’t have any scientific evidence.” to name.

Finally, Iriberi emphasizes that the wrong use of this or any other drug can lead to unintended consequences. “It is important that you consult your doctor and/or pharmacist if you have any questions. It is not convenient to take medicines without professional indication and it is very important that you do not add or remove medicines yourself.”Pharmacist closes.

Tips for good sleep

The pulmonologist Larratague gives an overview of the main recommendations that should be followed by people who want a sound sleep. It mentions the convenience of wearing comfortable clothing and recommends avoiding the consumption of beverages such as coffee, tea, chocolate or alcohol for at least six hours before resting. It also relates to food. “Ideally, they shouldn’t be heavy, and if that’s not an option, they shouldn’t be eaten too close to bedtime,” he says. It is not a good idea to resort to medications such as anxiolytics, muscle relaxants, or tranquilizers. Instead, the doctor suggests taking a bath.

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Sleep that life goes on: A good sleep for health care

Sport and physical activity promote good rest, but note that “it’s best to do this at least two or three hours before bed. Other healthy habits include “reading a book or listening to relaxing music before bed,” while in contrast, “the brightness of the screen, whether it’s a TV, computer, or cell phone, just complicates things.”

When asked whether there are good or bad postures for good sleep, pulmonologists provide information. “The best position is one in which everyone feels comfortable. There is no specific one.” Although he clarifies: “Of course if you are obese and you sleep on your back it will definitely cause apnea, here it is comfortable to sleep on your side”.

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