ROME (ITALPRESS) – In an increasingly fast-paced and connected world, where daily life is punctuated by the relentless pace of technology and school and professional duties, it seems that sleep is becoming an increasingly difficult luxury to “afford.” Young people and adults are increasingly affected by sleep disorders, and insomnia is now one of the main obstacles to a healthy and productive life: it affects 20% of people episodically over the course of a lifetime, while in a chronic form it affects 6-7% of the population.To shed light on the causes, symptoms and strategies to improve sleep, Professor Piero Barbanti (pictured), professor of Neurology at IRCCS San Raffaele University in Rome, shared his experience on insomnia-one of the most topical health issues-at the event organized by ASSOSALUTE, the National Association of Self-Medication Medicines, part of Federchimica, entitled: “Insomnia and Lifestyles: What Impacts on Health?”.Contrary to what one might think, Professor Barbanti clarifies that ‘sleep disorders and insomnia are not necessarily synonymous. Sleep disorders are, for example, parasomnias that include somniloquy (talking in the course of sleep), somnambulism, or REM sleep behavioral disorder, a disorder during which the subject experiences his or her dream as if he or she were the protagonist, moving his or her entire body energetically.” Insomnia, on the other hand, explains the professor, “means sleeping badly, not sleeping poorly.” The insomniac patient wakes up with the feeling of not having rested, regardless of the hours slept. This disorder can therefore affect both those who sleep a few hours and those who have rested for a long time. “Sleeping well,” Barbanti continues, “means instead waking up in the morning and feeling well. We speak of chronic insomnia when the subject has a poor quality of sleep at night for at least three times a week, and for at least three months. In other cases, insomnia is defined as episodic. The main cause of insomnia is actually hyperarousal (we speak in this case of psychophysiological insomnia). There are, however, forms of insomnia due to psychiatric illnesses (anxiety, depression), parasomnias, sleep apnea, internal diseases, and drugs or substances of abuse, the professor points out.We all force our rhythms in relation to environmental demands, counteracting our demand for rest. “The ‘social jet lag’ is the distance that exists between the time when physiologically the body asks us to sleep and the time when we decide to go to bed,” reveals the Professor. Moreover, there is a progressive reduction in the hours allocated to sleep by the Italian population. “Epidemiological surveys reveal that a considerable proportion of adult Italians of working age sleep less than 7 hours. Teenagers, paradoxically, are the ones who suffer the most: for a number of reasons, during the school period adolescents rarely sleep 8 hours compared to a physiological need at that age of 9 to 10 hours a night.And, it is precisely the young who are most at risk. According to Barbanti, if one considers the quality/duration of their sleep, one can speak of this age group as the “zombie generation” for three reasons: “the first,” Barbanti illustrates, “concerns school schedules that are not in keeping with physiological rhythms. The school day starts too early and lasts too long, also due to an inexplicable “short week” that concentrates school attendance in 5 days instead of 6. The second is represented by the fact that the child uses the evenings and nights to make up for the absence of real sociality, resorting moreover to digital means of communication. The third relates to the reduced attitude of parents to suggest (and, where necessary, impose) suitable sleep hygiene, checking that their children go to bed at an acceptable time and without electronic devices.” By going to bed late, this generation “sleeps poorly and poorly, wakes up at the last minute, and as a result in the vast majority of cases does not eat an adequate breakfast,” comments the professor. “This represents a double problem: young people go to school/college not having rested and having had little or poor nutrition. “The most common causes of insomnia are related to lifestyle problems, such as high stress levels, anxiety, depression, and even the misuse of stimulants. “Daily habits play a central role in the development and management of insomnia. Factors such as evening coffee and alcohol consumption, use of electronic devices before bedtime, and a hectic lifestyle can worsen sleep quality,” the professor warns.The problem, however, is not so much the use of bright subjects as the time of day we use them. “When it starts to get dark outside, it would be wise to gradually put away cell phones and electronic devices. Chatting and looking at cell phones before falling asleep ensure insomnia. Suffice it to say that a smartphone has more than 70 times the light output of a full moon night,” warns Barbanti.Even for physical activity, there are times when it is preferable to do it.This, in fact, “improves sleep if the subject practices it on a regular basis in the first part of the day. If practiced in the second part of the day (after 5 p.m.), the brain and body stay awake,” warns the professor. Sleep quality is also strongly affected by environmental factors such as light and noise pollution (outdoor), which are particularly prevalent in large cities. ‘Studies show that continuous exposure to environmental noise can keep the body in a state of alertness, hindering truly restorative sleep,’ Barbanti stresses. ‘During sleep, the brain gets rid of toxic waste, and insufficient rest hinders this natural process, increasing the risk of neurodegenerative diseases such as dementia. ‘It has been shown,’ the professor continues, ‘that noise pollution is even a risk factor for strokes and myocardial infarctions, because the subject fails to enter a state of absolute rest and unknowingly maintains himself in a state of increased wakefulness (or ‘hyper arousal’).’Insomnia, therefore, can impact both short- and long-term health.But when is it that insomnia begins to ‘make itself felt’ as a real health problem?’When the symptoms of poor sleep quality are no longer occasional, and the person feels stably tired and deconcentrated, without being able to find an explanation,’ says Barbanti, pointing out that ‘the symptoms of sleep deficiency can be physical, cognitive and psychological as insomniacs tend to be anxious and may present with mood inflections.In conclusion, Barbanti suggests some tips to prepare for a good night’s rest thanks to proper “sleep hygiene,” that is, habits and lifestyles that promote restorative rest.Don’t think about it: it is necessary to unhinge the link that is created between insomnia and anxiety about not sleeping. The insomniac’s worry about not sleeping becomes an element of perpetuating it. In case of serious and ongoing difficulties, it is always appropriate to seek the help of a cognitive-behavioral therapist.Decelerate: one needs to slow down daily rhythms before sleeping. It is advisable not to focus on the thoughts and worries that are masked during the day by daily tasks.Avoid the use of bright devices: it is advisable to prefer reading a good book, which certainly better conciliates sleep, over the use of electronic devices such as TV, tablets and smartphones.Good lighting and silence: use light at times when it is needed and prefer a reduction in light stimulation when evening approaches. Prefer warm lights (below 3,000 kelvins), such as that of the abat-jour. Spending time in the mountains or countryside, where there is little artificial light and no noise, can promote deeper, more restorative sleep.Good nutrition: it is best to eat a light dinner and not too late, avoiding alcohol and stimulants such as caffeine. Heavy food intake and the use of alcohol inhibit the natural lowering of cortisol, which is essential for a good night’s sleep.Sleep-proof room: the environment in which you rest should be cool (it should not exceed 20 degrees), so as not to hinder the physiological nighttime cooling of the body and brain.Relieve nerve tensions: the use of serotonin precursors, such as tryptophan, or certain ions, such as magnesium, that reduce neuromuscular hyperexcitability, or even plant-derived substances such as valerian and passion flower, can be helpful in releasing tension. Melatonin, may be useful in inducing falling asleep, and also in resetting the sleep rhythm in so-called “delayed sleep-wake cycle disorder,” anticipating the need for rest. These are non-addictive substances, but there is still a rule of thumb to use them until the subject has stably learned an acceptable sleep rhythm.
– photo Apco press office for Assosalute -(ITALPRESS).
