Mental health issues can arise when sleep cycles are disrupted. 'However, in depression, one of the symptoms may be that someone sleeps too much or, on the contrary, cannot complete their sleep cycles,' explained the expert. In cases of anxiety disorders, sleep disturbances are also common, creating a vicious cycle that ultimately increases anxiety.
What does it mean to sleep well?: You must complete all phases of sleep Leal Galicia explains that sleep is divided into two main types: non-REM and REM, which alternate in cycles of about 90 minutes throughout the night. Additionally, non-REM sleep has three phases. N1: A light stage where the body begins to relax and brain activity decreases. N2: Body temperature and heart rate stabilize, while the brain begins to consolidate information. N3: This is deep sleep, the most important for physical recovery, tissue repair, strengthening the immune system, and the release of growth hormone. 'After that comes REM sleep, a phase where the brain is very active, most dreams occur, and memory, learning, and emotional regulation are consolidated,' details Leal. The balance between all phases allows the body to physically recover and the brain to process experiences.
How to improve your sleep cycle? There are small actions that can improve our sleep and rest quality. You eat healthy, exercise, and brush your teeth, but do you have good sleep hygiene? Do you sleep 8 hours a day? Some of them, explains Dr. Leal, are: Reduce screen time because the light from devices like mobile phones, televisions, or computers emits certain radiation that activates sensors in our brain that tell us 'you need to be awake,' noted the academic. Respect sleep schedules and form a discipline around the time you start and end your day, even on weekends. Avoid light pollution and ensure the bedroom is as dark as possible. Minimize auditory stimuli as much as possible. Long before bedtime, make a list of pending tasks and read it, or even verbalize: 'This will be done tomorrow,' to help pending tasks not affect our rest.
What not to do to improve sleep quality? Dr. Leal indicates that it is important not to self-medicate, as following recommendations from non-experts can lead to addiction to certain drugs and even brain alterations. She states that if you have trouble sleeping, you should consult a professional to help with sleep hygiene. Even some measures to take before taking medications are relaxation exercises and natural supplements, such as teas. If your answers are 'no,' you should prioritize your bedtime. Not sleeping properly can trigger mental or neurological diseases, such as Alzheimer's and depression, warns Dr. Perla Leal Galicia from the Department of Psychology at Iberoamerican University. 'It's not enough to sleep: you have to do it for a long enough time and go through all the phases of sleep,' indicated the specialist.
Why is it important to sleep well? Leal explains that sleeping well is fundamental for physical, cognitive, and emotional health. Furthermore, she warns that it is not possible to 'make up for lost sleep' after a sleepless night. 'What is not repaired today will not be repaired tomorrow, and that, in terms of mental health, is extremely serious,' noted the Ibero teacher. Not resting properly implies accumulating damage that, over time, can lead to neurodegenerative diseases and mental disorders, the specialist warned.
What diseases develop when you don't sleep well? One of the most serious diseases related to poor sleep health is Alzheimer's, which is associated with the process of neurodegeneration. 'Alzheimer's occurs when cell nuclei gradually begin to die and connections begin to retract, and the neighboring connections of those cells also begin to die, because it is like a chain reaction,' explained Leal. Other diseases related to not sleeping well are depression and anxiety.
