The Regional Health Directorate warned today of the importance of sleep, as a pillar of health and well-being.
In a press release, the health authority confirmed that “a decent nights sleep is essential for health, happiness and concentration, and therefore it is of the upmost importance to maintain a sensible sleep regime.” And offers the following guidelines/advice..
– Respect bedtime and try to establish a sensible sleep regime, 7 – 9 hours (18-64 year-olds), and 7 – 8 hours for 64 and over.
– Avoid heavy meals, stimulant drinks or alcohol from late afternoon onwards, as well as smoking one to two hours before going to bed. Alcohol may give a false sense of relaxation, but it will actually disrupt sleep quality, increasing addiction and harming health. Dinner should take place at least 2-3 hours before (if you are hungry at bedtime, you can opt for a light supper);
– Practicing physical exercise (i.e. walking or other physical activity in an organized and regular way), especially outdoors and with sun exposure, as these factors contribute to regulating the biological clock and sleep cycles.
– Adopt a sleep routine with relaxing activities (eg, taking a shower, reading a book, listening to calming music, and having a massage) that help you “disconnect” from the day in a peaceful way.
– Prepare the sleeping space, taking into account the decrease in light and a suitable temperature.
– Avoid using a cell phone, tablet or computer before bed.
The DRS further warns that “screen light can affect our ability to fall asleep and provoke a compulsive desire to keep updating, verifying information, responding, reading or playing.”
“In case of insomnia, screens should be avoided, as they will stimulate brain activity and make it even more difficult to fall asleep. If necessary, sleeping medication should always be prescribed by a doctor, respecting the dosages and treatment periods.
Samantha Gannon
info at madeira-weekly.com
