Sleep better to exercise or have a sports routine to sleep better?

The benefits of a good night's sleep are countless for the body and the mind and are directly linked to the performance and results of those who lead an active life. This happens because, besides being a basic human need, sleep is also fundamental for the body's physical and psychological recovery.

People's routines are increasingly hectic, and this agitation reflects directly on sleep. Sleeping less brings several disadvantages to the body and, for this reason, it is important to know how to have quality sleep. Not getting enough quality sleep regularly increases the risk of developing heart diseases, obesity, anxiety, and the most common sleep disorders such as insomnia, sleep apnea, and restless legs syndrome.

According to some studies, those who sleep between four to five hours a night increase the risk of developing obesity by up to 60%. The amount of sleep varies from person to person because their main characteristics are taken into consideration, such as their needs, food, and physical activities. In addition, according to studies, the older the person is, the less time he or she sleeps.

A 2-year-old child can sleep up to 14 hours a day, while a 65-year-old adult gets about 7 hours a night.

Reference on the number of hours of sleep by age:

• 6 to 12 years old: 9-12 hours per 24h
• 13 to 18 years old: 8-10 hours per 24h
• 18 to 60 years old: 7 or more hours per night

We, therefore, understand that it is necessary to develop a very efficient and quality sleep routine.

• Having a sleep schedule makes the body get used to the routine. You should sleep at least 7 to 8 hours;
• Turn off electronic devices such as smartphones and televisions about an hour before going to bed, mainly because these components stimulate the brain - because of the light emitted - and impair sleep;
• Have a dark environment to maintain a suitable environment for relaxation and quality sleep;
• Some research indicates that alcoholic beverages - when consumed before bedtime - can impair REM (rapid eye movement) sleep, which is, the deepest dimension of the sleep. This is when we dream and sleep is characterized by being deeper, helping to rest and strengthen our body;
• Avoid heavy foods such as fat consumption, because the digestion process lasts longer and disrupts the night's sleep.

Sleep is a state of recurrent relaxation that is characterized by an altered state of consciousness, inhibited sensory activity, muscle inhibition, and severely reduced interaction with external entities. This state alternates between REM sleep, during which dreams occur, and non-REM sleep. Sleep is divided into 4 stages: awake, light, deep, and REM sleep. Each plays an essential role in maintaining your mental and physical health. These stages are determined based on an analysis of brain activity during sleep, which shows distinct patterns that characterize each stage.

As you rest, your body goes through these different stages of the sleep cycle. Deep sleep, for example, is the stage of sleep in which you need to feel refreshed when you wake up in the morning. Deep sleep is when your body and brain waves slow down. The most important stage of sleep is Stage 3, Non-REM or, Delta (Slow Wave) Sleep, which takes up 25% of our total sleep cycle, and is known as the "deepest" period of sleep.

It is in Stage 3 that sleep is the most restorative, helping our body to heal itself and our mind to rest. In the REM sleep stage, most dreaming occurs. Several studies have explored the benefits of REM sleep and have found that not only does an increase in REM improve depression, anxiety, and cognitive brain function, but it also lowers blood pressure and provides other general health benefits.

We measure the quality of your sleep through your brain activity by studying Digital Polysomnography (Biologix Technology).

This evaluation and control become essential so that we can seek the necessary adjustments to your sleep quality and achieve the benefits of restful sleep.

Sleep health at your fingertips

Biologix Sleep Test consists of nocturnal polygraphy and sleeps quality assessment used for identification and monitoring of snoring and sleep apnea through a simplified solution with just a cell phone and a compact, wireless sensor. The client assesses in your home, wirelessly, under normal sleep conditions.

*Clinical validation was carried out at InCor - HCFMUSP Heart Institute, Sao Paulo, Brazil.

Sleep apnea affects 33% of the entire adult population, of which 90% remain unidentified. This condition affects not only the quality of life of the individual due to its symptoms such as drowsiness and fatigue, loss of productivity, memory impairment, and difficulty in concentration, but mainly health since it is directly linked to several diseases such as heart disease, stroke, depression, diabetes, and many others.

Get your evaluation and transform your sleep by making it more qualified and restful.