How to sleep better? Physical activity can be the solution

how to sleep better

how to sleep better

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How to sleep better? This question seems to be getting more and more common among people. A clear indication that lack of sleep is a recurring problem in society. According to a survey published by the Instituto do Sono, in São Paulo, sleep disorders have affected almost 70% of Brazilians during the pandemic.

But, according to a study by the Johns Hopkins Center for Sleep, Howard County General Hospital, USA, people who got at least 30 minutes of moderate exercise noticed a difference in sleep quality, the same day. where they practiced physical activity.

Therefore, if you want to know how to sleep better, the first step can be to give up a sedentary lifestyle. “Physical activity is fundamental to overall health, as everyone knows, both mentally and physically. As a doctor, I reinforce the importance of exercising regularly. In addition, we already know the improvement of glycemic indices. , metabolism, blood pressure, good daily mood, among many other factors”, reinforces Dr. Rodrigo Pedrosa, cardiologist, sleep doctor and coordinator of the PROCAPE sleep laboratory at the University of Pernambuco.

According to the expert, another study – published by the US National Library of Medicine – examined the effects of physical exercise on the body composition of patients with sleep apnea and found an improvement in the percentage of fat, total body mass and waist circumference. .neck. Something fundamental to reduce the severity of apnea.

However, in more severe cases of sleep apnea, knowing how to sleep better and betting all your chips on regular exercise alone isn’t enough. It is important that the patient receives specialized medical treatment to avoid possible complications.

But, after all, how do you know if your case deserves more attention? According to Dr. Pedrosa, the recommendation is to pay attention to the following symptoms related to sleep quality:

  • Snoring;
  • Constant daytime fatigue;
  • Difficulty concentrating;
  • Morning headache;
  • Depressed mood;
  • Lack of energy;
  • Oversight;
  • Constant habit of waking up to go to the bathroom.

Understanding how to sleep better, whether through regular physical activity or more robust medical treatment, is essential to having a good quality of life. “After all, when we sleep, people are not only resting, the body is also metabolically active and a series of hormones important for health are produced”, concludes Dr. Pedrossa.

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