During the Covid pandemic, complaints related to sleep quality have increased. Difficulty sleeping and fragmented sleep are among the most common problems reported in specialists’ offices.
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Otorhinolaryngologist Sandra Doria, specialized in Sleep Medicine, explains that it is important to train the body so that it learns to rest efficiently. “Most of the time, proper sleep hygiene can solve the problem. However, a clinical investigation is important to rule out underlying health problems”, explains the doctor, who works at the Instituto do Sono, in São Paulo.
Hygiene I am
Sleep hygiene comprises actions and habits necessary to ensure quality night rest. On the list are, for example, having a fixed bedtime, eating light food for the last meal of the day, dimming the lights in the room and ensuring the thermal comfort of the environment.
In addition to these usual precautions, Doria suggests an unusual measure that can define the quality of sleep for patients. She recommends that people not use cell phones and tablets to chat with friends, family and romantic partners an hour before bed.
“The conversations and posts of messages and photos encourage Internet users to stay up late, with a brain flooded with dopamine, which makes sleep more fragmented and less deep”, says the doctor.
Another reason to adopt a more reserved behavior at night is to avoid the blue light of electronic devices, such as tablets and cell phones. These devices interfere with the production of melatonin, a hormone that signals the body when to rest.
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