A good quality of sleep is key to maintaining an optimal state of health, since, during the hours of rest, we recover both physically and mentally. Not getting enough sleep or suffering from sleep disorders without receiving adequate treatment can have negative effects on our health in the short, medium, and long term. In the framework of World Sleep Day, Dr. Frank Villarreal, a neurologist specializing in sleep disorders and Coordinator of the Sleep Medicine Unit of our clinic, provides us with valuable information on this subject.

What factors can affect the quality of sleep?

Sleep disorders can be caused by stress and anxiety, excessive consumption of caffeine, tobacco and alcohol, the ingestion of certain medications, pre-existing diseases and the use of audiovisual devices close to bedtime.

How do I know if I have a sleep disorder?

Patients suffering from a sleep disorder usually show tiredness as soon as they wake up, feel little energy and are sleepy despite having rested for seven hours or more, have difficulty concentrating, and suffer from headaches in the mornings, among other symptoms that may cause discomfort or moodiness.

On the other hand, another group of patients is not aware of having a sleep disorder; however, they show poor regulation of chronic diseases or conditions. Such is the case of patients with a predominance of nocturnal arterial hypertension, patients with heart failure, and patients with poor weight control or glucose metabolism regulation, alterations in attention, memory, or altered control of emotions.

Habits for Good Sleep Hygiene

To maintain a restful sleep, our specialist recommends:

• Maintain a regular bedtime and wake-up schedule.
• Disconnect the TV and cell phone when going to bed.
• Perform moderate physical activity to facilitate sleep, avoiding intense exercise up to 3 hours before bedtime.
• Eat light dinners, with low caloric content and not too spicy.
• Limit caffeine consumption after lunch.
• Avoid smoking, especially in the evening hours.
• Avoid drinking water 2 hours before bedtime to prevent nighttime interruptions.
• Rest in a dark, comfortable room with a suitable temperature.

Remember:

If you have any of the symptoms described above, you should seek specialized guidance to receive appropriate treatment. Poor sleep quality can cause poor academic and work performance, increased risk of traffic accidents, as well as increased chances of suffering from cardiovascular diseases, stroke, and metabolic conditions such as overweight, obesity, insulin resistance, and diabetes. In the long term, it is associated with an increased risk of certain types of cancer, Alzheimer’s disease, and other pathologies.

Dr. Frank Villarreal
Neurologist Specializing in Sleep Disorders and Coordinator of the Sleep Medicine Unit at Clínica Ricardo Palma