Talking about sleep is talking about the first link in the sequence of the normal psychic formation of the human being.
Recognizing sleep and dreams as important elements for mental health is the first step towards understanding various human neuropathologies.
According to Sigmund Freud (The Interpretation of Dreams, 1900), dreams reveal psychic formations endowed with meaning in relation to the waking state. But how can ‘sleeping and dreaming’, something considered so banal, influence our physical and mental health, including altering our mood and cognitive capacity?
People with poor sleep quality tend not to “absorb” and process information well during the day, resulting in difficulty with memory, emotional dysregulation, disconnection from their own feelings and a greater tendency to anxiety and depression.
Two processes serve to regulate sleep: the circadian cycle “C” (our internal clock or rhythm in which the organism performs its functions throughout a day) and the homeostatic control “S” (physiological reactions that maintain physiological balance). This dynamic regulates and controls the 24-hour sleep-wake cycle through the influence of light and a hormone called melatonin.
Knowing this, we can now assess the importance of a “sleep routine”, also known as “sleep hygiene”, which refers to the set of activities and practices that a person carries out regularly before going to sleep, with the aim of facilitating sleep. falling asleep and promoting a peaceful and restorative night’s sleep.
This routine is nothing more than preparing the body and mind for rest, ensuring not only the adequate amount of sleep, but also its quality.
Creating an environment conducive to rest and choosing relaxing activities adapted to each person’s needs converge to guarantee a revitalizing, quality night’s sleep, playing a fundamental role in a person’s physical, mental and emotional health.
Benefits of establishing and maintaining a healthy sleep routine:
• Deeper and more restorative sleep;
• Reduction in stress and anxiety levels;
• Improvement in concentration, memory and cognitive performance;
• Greater productivity and better preparation to make decisions during the day;
• Regulation of the immune system, strengthening the body’s defenses and preventing diseases and infections;
• Good mood and expanded perspective to deal with daily commitments;
• Tranquility to promote and maintain emotional balance.
Suggestions on how to achieve an effective sleep routine:
• Regular Schedule: Establishing a regular time to go to bed and wake up every day, including on weekends, helps to regulate the biological clock and improve sleep quality;
• Environment: Creating a comfortable, dark, quiet and cool environment in the bedroom can help promote deep, uninterrupted sleep;
• Electronic Stimuli: Turn off electronic devices at least one hour before bed, reducing exposure to blue light that can interfere with the production of melatonin (the sleep hormone);
• Relaxing Practices: meditation, stretching, reading or a hot bath can help calm the mind and body, making it easier to fall asleep;
• Sensory comfort: essential oils (lavender, bergamot, basil, sweet orange), socks (warmed and protected feet), soft and comfortable pajamas, relaxing 432 Hertz music; dark (avoid white, green, blue or amber lights from electronic equipment, including air conditioning).
Recommendations while awake, which can greatly influence sleep:
• Practice physical exercises to stimulate endorphins (a neurotransmitter that helps promote good quality of relaxation and well-being);
• Exposing yourself to sunlight during the day, which increases the amount of sleep – the more natural light absorbed by the body during the day, the better the night’s sleep;
• Avoid eating heavy foods close to bedtime, avoiding reflux or hiccups;
• Avoid alcohol before bed. Although alcoholic beverages facilitate the onset of sleep at first, as they are a muscle relaxant and have a depressant effect on the central nervous system, they cause poor quality sleep (shorter time in deep phases and a greater number of awakenings) and interfere with sleep stages. of sleep;
• Avoid ingesting any type of stimulant such as coffee, soda, chimarrão and some types of tea, after 6 pm;
• Avoid doing very stimulating activities before bed, such as watching action movies, news, games, etc.
