Sleep disorders: the 7 most frequently asked questions and the answers from experts
Sleep-related disorders are still widespread and, indeed, with a significant prevalence among women.
The best way to address these issues remains the medical-specialist approach, but many people search on their own for solutions to their sleep difficulties. So here are the most frequently asked questions and the answers from experts.
1. How can I fall asleep more easily?
It is essential to respect the rhythms of melatonin, that is, the hormone that induces sleep. Melatonin is produced by the pineal gland and is affected by irregular schedules. Falling asleep and waking up at the same time every day, even on weekends, helps regulate our biological clock.
The use of electronic devices before bedtime can also interfere with melatonin production, which is why it is recommended to avoid them at least one hour before sleep. In addition, a completely dark bedroom stimulates the natural secretion of this important hormone.
2. How many hours of sleep do we need each night?
The number of hours of sleep varies according to age and health. Newborns need to sleep for most of the day. Teenagers should sleep between 8 and 10 hours a night. Adults, on the other hand, should get at least 7 hours of sleep per night.
However, as we grow older, sleep quality tends to decline. In fact, it’s normal to experience lighter sleep and more frequent awakenings.
3. What is sleep paralysis?
Upon falling asleep or waking up, some people may experience a sudden inability to move or speak for a few seconds or minutes. This is a relatively rare and temporary event that does not pose health risks.
4. Why can’t I sleep?
Difficulties falling asleep or staying asleep can have different and often personal causes. However, some common factors such as stress, anxiety, caffeine intake in the afternoon or evening, and alcohol consumption can impair sleep. For this reason, it is advisable to avoid them.
5. What does sleep apnea mean?
Sleep apnea is a breathing disorder characterized by short, repeated interruptions in breathing during sleep. Symptoms include snoring, sudden awakenings, feelings of suffocation, daytime fatigue, and headaches.
If left untreated, it can have major health consequences. This is why it is important to consult a specialist for a proper diagnosis.
6. What should I do if I wake up in the middle of the night and can’t get back to sleep?
A useful tip is not to force yourself to stay in bed. If you are still awake after about 15 minutes, it is best to get up and do a calming activity, such as reading or listening to something relaxing, in another room and in a sitting position.
When drowsiness returns, you can go back to bed. Although it requires patience, this technique can help re-establish a more natural and lasting sleep pattern.
7. Does a warm bath before bed time really help?
Our body needs to lower its internal temperature to fall asleep more easily. In this sense, a warm bath or shower can help activate a cooling mechanism.
During a bath, the heat brings blood to the surface of the skin. Once you get out, the drop in core temperature promotes sleep.
The key role of the bed system for truly restorative sleep
The quality of sleep depends on many factors, including proper daily habits and the choice of an appropriate bed system.
Good rest comes from the combination of a quality mattress, bed base and pillow, designed to provide the right support and promote physical well-being. Contact us directly to receive personalized advice!
