The importance of a restful sleep. An essential biological need.

Sleep is not something that people can choose but is an organism`s need.

During the sleep hours a complete physiological change occurs in the human body.

Rest involves the body restfulness as well as the diminution of perception, the adoption of specific corporal positions, among other specificities. These were some of the ideas mentioned by Dr. Cecilia Orellana, specialist in the field, who expresses that good sleep "is a reachable dream".

The sleep is divided into four to five cycles. In the same way it also changes according to the age. For instance, the young adult has fewer "awakenings" than an adult.

The earliest stages of sleep are known as Non-REM explained the professional, and last about 75 percent of the night. The other 25 per cent are known as REM (rapid eye movement) that is when mostly of the oneiric activity occurs. This is when we are more likely to dream. During this stage there are also changes in the heart rate and in the breathing rhythm. Body temperature varies at this stage.

How good sleep is defined?

Among others it is important to have a restful sleep and the amount of hours have to be enough (in the adults it is recommended between seven and eight hours). Many people do not achieve this. Indeed, sleep disorders are a global epidemic that, it is estimated, affects 45 percent of the world`s population.

The good news is that most of them are preventable or treatable. Some of the symptoms of these disorders are a difficulty when initiating or continuing the sleep; Waking up many times; Snoring, apnea or dry mouth; Feelings, screams, nightmares.

Once the person is awoken, discomfort may continue in a headache, drowsiness or excessive fatigue, irritability and lack of concentration or memory.

Orellana emphasized that “although there is no a "magic pill" to sleep, some medicines can help to improve the sleep hours provided that they are accompanied by an optimization of the habits before going to sleep”.

Studies can also be carried out to determine possible pathologies that avoid resting, such as the Complete Polysomnography is done in the Sleep Laboratory, during which the modifications of various biological functions that occur during this period are measured.

Some recommendations for a better sleep include:

• Organizing the sleep from the morning keeping regular schedules not only for getting up but also for eating time.

• Exposing yourself to the morning light.

• Doing physical exercise but finish it at least four hours before going to sleep.

• If you have insomnia avoid sleeping during the day.

• Avoiding caffeinated drinks four hours before going to bed.

• Sleep in a “good” environment.

• Preparing the bed for sleeping time. Avoid, for example, eating, working or watching TV in bed.

• In case the person smokes, from one hour to 30 minutes before going to sleep avoid smoking. The same happens with alcohol.

• Avoiding the use of devices (such as cell phones, computers or tablets) half an hour before going to sleep.

It is also not recommended to watch television in this period. In fact, it is not good that these appliances are in the room where we rest.

• Problems that may have occurred during the day must be resolved at least 30 minutes before going to sleep.

• The ideal thing is to prepare a routine before going to sleep.

Dr. Cecilia Orellana, Especialist in Sleep Medicine.