That sleeping well has positive effects on our health is now an established fact. It is no coincidence that March 14 marks World Sleep Day, an occasion promoted by the World Sleep Society that aims to raise awareness precisely of the importance sleep has in our lives.
And yet, even today we do not have a complete overview of how the quality of rest affects physiological systems. A recent study, published in Nature Medicine, tried to take stock of the situation, analyzing over time the sleep characteristics of adults and the possible effects on 16 body systems. Here is what emerged.
Sleep changes with age
One of the most interesting findings to emerge is that the pattern of our rest changes with age: while in general it can be said that deep sleep represents about 18% of total sleep in both sexes and that the average hours of rest per night is 6, the researchers noted that with each passing year deep sleep decreases by 0.13%-0.14% and light sleep increases by 0.18%-0.23%.
Another change that occurs with aging, but which is also strongly associated with obesity, is the increase in disorders such as sleep apnea: 10% of men and women, after age 40 and 55 respectively, develop obstructive apnea, that is, interruptions in breathing during sleep due to (total or partial) obstruction of the upper airways. Snoring and saturation values, on the other hand, remain on average constant over time.
Lifestyle influences sleep
Although age, body mass index and the percentage of visceral fat can have an effect, the main predictor of sleep quality, according to the study, is lifestyle: diet, physical activity, and the use of drugs and alcohol can therefore change rest.
The research also assessed the relationship between sleep and bodily functions such as kidney function, the immune response, the composition of the microbiota and mental health. However, somewhat surprisingly, the mutual impact in these cases seems to be limited compared with what had emerged from previous studies. There are, however, exceptions: the metabolism of the microbiota, for example, appears closely associated with obstructive sleep apnea.
Health comes with sleep
Poor sleep quality has been associated with insulinHormone produced by Langerhans island cells of the pancreas. It stimulates the entry of glucose into the cells, subtracting it from the blood and thus lowering blood sugar. It induces the use of glucose both to produce energy and for the synthesis of glycogen and fats. resistance and with other health conditions too. In women it predisposes to hypertension, osteopenia and prediabetes, while in men to musculoskeletal pain and allergies. Alteration of sleep structure, that is, variations in the duration and amount of deep sleep, on the other hand, is linked to endocrine conditions, while sleep apnea is linked to cardiovascular and metabolic diseases and to lower life expectancy.
8 tips for sleeping well
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How much to sleep per night
As Giorgio Gilestro of Imperial College London also reiterated, interviewed by Univadis, this study once again disproves the myth that we all need to sleep 8 hours a night. In reality, experts have understood that sleep is made up of 90-minute cycles and that we should therefore sleep for multiples of this time: the ideal for adults would be at least 7 and a half hours per night, with a certain individual and sex-related variability. In general, however, one should not sleep less than 6 hours a night. Otherwise, cognitive performance decreases: reaction times and accuracy, for example, get worse.
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Know your chronotype
Knowing whether you are a “lark” or an “owl”, that is, whether your internal clock is an early riser or shifted later in the day, can make a difference to quality of life and sleep. Aligning our activities with the body’s energy curves is ideal, but unfortunately not always possible.
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Avoid disturbing factors
To increase the quality of sleep, it should be continuous, unfragmented and undisturbed. Several factors can have a negative effect, including snoring, sleep apnea, bruxism and, especially in women, restless legs syndrome. Taking substances such as alcohol or certain drugs also disturbs sleep: alcoholic drinks induce physical torpor but have negative effects on brain rest, while drugs such as benzodiazepines inhibit REM sleep.
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Consult an expert before taking melatonin
Taking melatonin should also be carefully assessed, consulting an expert, since the body normally produces it naturally in the dark. There are, however, situations in which it can be useful to take it, for example after menopause, when melatonin production decreases, or because of jet lag.
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Avoid artificial blue light
In order not to alter melatonin production, it is also advisable to avoid artificial light, especially that of the screens of electronic devices before going to bed.
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Yes to the power nap, the nap that recharges the brain
10-20 minutes of rest after lunch have the ability to reset adenosine, a molecule that gives a sense of tiredness. Alternatively, taking a walk at lunchtime or exposing yourself to morning light helps realign with natural light and regulate our circadian clock.
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Pay attention to sleep supports and bedroom conditions
Another very practical tip for sleeping better is to get quality supports (mattress, pillow, bed base), and it is better to sleep on your back or on your side. The room should be as dark as possible and the temperature should not exceed 18°C.
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Create a ritual
Creating an evening ritual promotes good rest: the important thing is to slow down, wait a few hours after dinner before going to bed and avoid scrolling through social media before falling asleep.
