There’s an old saying that goes ‘you snooze, you lose’… but you also lose if you don’t sleep! That’s right, because a good night’s sleep is essential for being energetic and active during the day. Not only that, but good quality sleep is important for strengthening the immune system, memory, concentration, and mood regulation.
But today’s world is relentless: we live at an unsustainable pace; it is perpetual rat race and anxiety dominates our lives. It is no coincidence that more and more people are having problems sleeping well, which can have a negative impact on their overall health. This is why it is so important to adopt healthy sleep habits that include daily practices.
The most common disorders
Insomnia is one of the most common disorders associated with poor sleep habits. “We define insomnia as a chronic condition when it occurs at least three times a week for three consecutive months”, explains Andrea Romigi, a neurologist specialising in sleep disorders, neurophysiologist and lecturer in neurology at UniCamillus University. The message is clear: insomnia is not just a temporary difficulty in sleeping, but a real disorder that can seriously affect our quality of life.
Another common problem is sleep apnoea, which affects a significant percentage of the population. “It affects 20-25% of people and is associated with increased daytime sleepiness and therefore an increased risk of accidents, as well as cardiovascular and neurodegenerative diseases”, Romigi continues.
Restless legs syndrome (RLS) is another disorder that can affect sleep. It is so called because it is characterised by an uncontrollable urge to move the legs: this condition is often associated with low iron levels in the blood or neurological conditions such as Parkinson’s disease. Patients with this syndrome experience severe discomfort that makes it difficult to rest, with significant consequences for night sleep.
Hypersomnia is not only caused by sleep deprivation, but also by oversleeping. “Hypersomnia is an excessive tendency to sleep during the day and can be caused by dysfunctions in the brain system that regulates the waking and sleeping cycle, as in the case of narcolepsy“, says Romigi, referring to a neurological disorder that causes sudden and uncontrollable episodes of sleep during the day.
Sleep disorders can trigger other sleep disorders—as in the case of the established link between sleep quality and neurological diseases. “During sleep, our brain activates the glymphatic system, which acts as a ‘scavenger’, removing toxins accumulated during waking. If this process is compromised, the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s increases”, explains the expert.
Best sleep habits
Sleep hygiene is a key concept, not only for dealing with existing problems, but also for preventing them.
Romigi recommends a few simple rules for the best daily bedtime habits:
- Avoid heavy meals, alcohol and intense physical activity in the evening hours.
- Limit the use of smartphones and tablets before going to bed.
- Ensure a peaceful, quiet, cool and comfortable sleeping environment.
- Reduce your intake of stimulants such as caffeine and energy drinks.
Why should you reduce your intake of alcohol if it helps you sleep? “Many people believe that alcohol helps them sleep, but in fact it causes fragmented and therefore poor-quality sleep”. We should also be aware of certain medications that can affect sleep quality, such as beta blockers, methylxanthines and steroids (such as cortisone, which should be taken in the morning according to the circadian rhythm).
The ideal sleep environment: the science behind the ‘comfort zone’
For Romigi, there is no doubt: an optimal sleep environment should be dimly lit, quiet and with a temperature between 17 and 19°C. Temperatures above 20°C, especially in winter when the heating is on, can disrupt sleep. “During the night, our body reduces its metabolic needs and heat production: an environment that is too warm interferes with this natural process”, he explains.
A ‘dimly lit’ environment also refers to an environment with no electronic devices switched on. “The light emitted by devices inhibits the natural production of melatonin, delaying the onset of sleep. In addition, constantly interacting with notifications and text messages stimulates the brain and keeps it in a state of alertness”.
According to a study by Cajochen et al (2005), blue light, i.e. the light emitted from the screens of electronic devices, interferes with the natural production of melatonin, the hormone that regulates the circadian cycle. Therefore, exposure to blue light before going to bed can reduce the body’s ability to fall asleep quickly and delay the deeper stages of sleep.
Finally, air quality is equally important: fresh air, not too humid and with adequate oxygen levels, facilitates a more restful sleep.
The right diet for a good night’s sleep
We have already talked about the importance of avoiding heavy and late dinners, but also consider the quality of the food we eat. “Foods rich in carbohydrates can help you sleep, whereas a protein-rich dinner may be good for weight control but less so for rest”, says Romigi. “Herbal teas and relaxation techniques (such as yoga or meditation) can help you sleep, partly because of their ritual and calming effect”.
Beware of melatonin-containing drinks marketed as ‘relaxing’: melatonin regulates the body clock but does not directly induce sleep, and the actual amount of melatonin in herbal teas is often difficult to determine.
The right positions for sleeping better
Everyone has a position that they feel most comfortable in, or that they feel helps them sleep best. However, the position we like best is not necessarily the best one. “Sleeping lying flat on your back or your stomach should be avoided because they can cause problems for the spine and for people suffering from gastro-oesophageal reflux”, explains our expert. “On the other hand, it is better to sleep on your side because it favours a better distribution of weight and reduces joint and digestive discomfort”.
When should you seek medical advice?
Despite the benefits of good sleep hygiene, many problems cannot be solved by simply adopting healthier habits. Sleep problems can also be symptoms of more complex conditions, such as neurological disorders, heart disease or psychiatric disorders.
“I recommend contacting a Sleep Medicine Centre (SMC) if the disorder persists for at least three months (at a frequency of three times a week)”, advises Romigi. “Sleep medicine is multidisciplinary and may involve specialists such as neurologists, pulmonologists, ENT specialists and dentists, especially in the case of sleep apnoea. Mild or temporary disorders can be treated by a general practitioner”.