{"id":5964,"date":"2019-02-08T20:53:37","date_gmt":"2019-02-08T22:53:37","guid":{"rendered":"https:\/\/icaro.med.br\/?p=5964"},"modified":"2026-09-07T07:36:29","modified_gmt":"2026-09-07T10:36:29","slug":"sonoideal","status":"publish","type":"post","link":"https:\/\/icaro.med.br\/en\/sonoideal\/","title":{"rendered":"Ideal Sleep - Manual"},"content":{"rendered":"<p class=\"wp-block-paragraph\" style=\"font-size:18px\">Getting a good night's sleep is essential for well-being and general health. Adequate sleep plays a vital role in restoring the body, strengthening the immune system, optimizing brain function and various other important metabolic processes. However, many people struggle to sleep well and can suffer from the negative effects of sleep deprivation. In this article, we'll cover tips and information on healthy sleep, from the importance of a proper routine to substances that can help with sleep quality.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>VIDEO 1 - RECORDED IN 2019<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"epyt-video-wrapper\"><iframe  id=\"_ytid_11747\"  width=\"800\" height=\"450\"  data-origwidth=\"800\" data-origheight=\"450\"  data-relstop=\"1\" src=\"https:\/\/www.youtube.com\/embed\/mvAXE4alK2M?enablejsapi=1&#038;autoplay=0&#038;cc_load_policy=0&#038;cc_lang_pref=&#038;iv_load_policy=3&#038;loop=0&#038;rel=0&#038;fs=1&#038;playsinline=0&#038;autohide=2&#038;theme=dark&#038;color=red&#038;controls=1&#038;disablekb=0&#038;\" class=\"__youtube_prefs__  epyt-is-override  no-lazyload\" title=\"YouTube player\"  allow=\"fullscreen; accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>VIDEO 2 - RECORDED IN 2016<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"epyt-video-wrapper\"><iframe  id=\"_ytid_59835\"  width=\"800\" height=\"450\"  data-origwidth=\"800\" data-origheight=\"450\"  data-relstop=\"1\" src=\"https:\/\/www.youtube.com\/embed\/CCvt1TpKAPE?enablejsapi=1&#038;autoplay=0&#038;cc_load_policy=0&#038;cc_lang_pref=&#038;iv_load_policy=3&#038;loop=0&#038;rel=0&#038;fs=1&#038;playsinline=0&#038;autohide=2&#038;theme=dark&#038;color=red&#038;controls=1&#038;disablekb=0&#038;\" class=\"__youtube_prefs__  epyt-is-override  no-lazyload\" title=\"YouTube player\"  allow=\"fullscreen; accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">In March 2023, I recorded an excellent live with sleep specialist Dr. Carine Petry, where we had a wonderful conversation about the importance of sleep.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<iframe src=\"https:\/\/player.vimeo.com\/video\/953191282?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"500\" height=\"887\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write\" title=\"Importance of SLEEP - With Dr. Carine Petry\"><\/iframe>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">The basis of perfect sleep is part of and affected by lifestyle, as taught in <a href=\"http:\/\/icaro.med.br\/saude\">https:\/\/icaro.med.br\/saude\/<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-my-plugin-my-custom-block\">\r\n    <div class=\"custom-block-card\">\r\n        <a href=\"https:\/\/icaro.med.br\/en\/health\/\" class=\"custom-block-image-link\">\r\n            <img decoding=\"async\" src=\"https:\/\/icaro.med.br\/wp-content\/uploads\/2023\/08\/post13899-1024x683.png\" class=\"custom-block-image\" alt=\"Master your Health: A step-by-step map to a better, healthier life\" \/>\r\n        <\/a>\r\n        <div class=\"custom-block-content\">\r\n            <span class=\"custom-block-title\">Master your Health: A step-by-step map to a better, healthier life<\/span>\r\n            <a href=\"https:\/\/icaro.med.br\/en\/health\/\" class=\"custom-block-button\">LEARN MORE<\/a>\r\n        <\/div>\r\n    <\/div>\r\n<\/div>\r\n    \n\n\n<h5 class=\"wp-block-heading\" style=\"font-size:18px\">1 - <strong>Who needs to sleep? <\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">Everyone, ideally after no more than 16 hours awake - we should all spend about 1\/3 of our lives sleeping.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\" style=\"font-size:18px\">2 - <strong>Why sleep?<\/strong> <\/h5>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">In short, sleep is important for repairing the body from the damage and wear and tear of the previous day, including the brain, heart and blood vessels. During sleep, stocks of various important substances such as hormones, neurotransmitters and enzymes are replenished. In addition, sleep strengthens necessary metabolic processes, such as maintaining lean mass and improving immunity, and optimizes brain function, including memory consolidation, learning and creativity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\" style=\"font-size:18px\">3 - <strong>What happens to people who don't sleep well?<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">When we don't sleep properly, many of the processes mentioned above don't take place or take place inadequately\/insufficiently. As a result, the next day you may feel more tired, irritable, have difficulty concentrating, have an increased appetite, poor digestion, be more prone to weight gain, have compromised immunity, impaired balance, a greater chance of disorientation and a reduced metabolism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 id=\"h-4-como-dormir-bem-basico\" class=\"wp-block-heading\" style=\"font-size:18px\">4 - <strong>How to sleep well (Basic)?<\/strong> <\/h5>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">It is recommended to sleep between 6 and 10 hours a night, but the total amount of sleep needed varies from person to person. It is also important to sleep on your side, in a quiet and dark environment. It is advisable to be well fed and hydrated before bed, eating lightly and avoiding drinking too much water to avoid frequent interruptions during the night to go to the bathroom. In addition, it is essential to be in a state of calm before going to sleep.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\" style=\"font-size:18px\"><strong>5 - Sono Top (Advanced):<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Establish (and stick to) a routine: try to go to sleep and wake up at the same times, regularly (this way the brain will \u201cfall asleep\u201d much more easily and more productively).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Avoid stimulating substances in the evening, such as coffee, alcohol, nicotine, guarana, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Making the bedroom environment comfortable, especially the part involved with sleeping.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Create (and follow) a calming pre-sleep routine (for some, a few minutes will suffice, but others may need more time): deep breathing, meditation, prayer, seeking pleasant thoughts, calming reading, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Only lie down to sleep when you're really tired, so that your brain associates a certain posture in bed with the need to sleep.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Avoid exposure to too much light, especially white light, at night (this tends to keep the brain awake for longer, even if it's tired).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Avoid naps of more than 40 minutes during the day and of any length at night.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Regular physical exercise and good exposure to sunlight (direct or indirect) throughout the day: this, as well as \u201ctiring\u201d the body and mind, will clearly inform you when it is daytime (supporting the circadian rhythm), thus making it easier for the brain to fall asleep better and more deeply at night.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Prefer to wake up \u201cnaturally\u201d, BUT if you are woken up (for example, by an alarm), try to do it gently, even gradually (if possible) and during light sleep.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Resolve hormonal imbalances, excessive use of medication (many of which interfere with sleep) and \u201cpains\u201d (including joint pains, which can \u201cwake you up\u201d more due to the discomfort they cause).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\" style=\"font-size:18px\"><strong>6 - Sleep problems:<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">It is estimated that at least 1\/3 of the world's population has sleep problems (among the elderly, the figure rises to almost 50%), and they are more frequent in women. The most common complaints are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Difficulty initiating sleep;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Waking up several times during the night and having difficulty getting back to sleep;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Too short a sleep duration (waking up too early and not being able to get back to sleep);<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Unrefreshing sleep: waking up still tired.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Insomnia \u2013 Quick Reference (Brainstorm)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/Dbt52YRO5UV\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/Dbt52YRO5UV\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">See this photo on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/Dbt52YRO5UV\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Dr. \u00cdcaro Alves (@dricaroalves)<\/a><\/p><\/div><\/blockquote>\n<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u26a0\ufe0f What You Need to Know Most (in my opinion, based on the best available evidence)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Insomnia is rarely a disease in itself. More often than not, it\u2019s a symptom that something isn\u2019t right with the body or lifestyle. That\u2019s why, before simply \u201cturning off the brain\u201d with medication, it\u2019s worth investigating why you\u2019re having trouble sleeping.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2733\ufe0f Sleep medications can be extremely important in certain cases and, at times, indispensable. However, whenever possible, it is most important to identify and treat the causes of insomnia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2733\ufe0f Among the most common causes I usually investigate are: poor sleep hygiene (screen time, excessive stimulation, heavy meals, and irregular schedules), stress, anxiety, inflammation, and deficiencies in melatonin, progesterone (especially in women), GABA, magnesium, vitamin D, omega-3, and inositol, as well as an unhealthy diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2733\ufe0f Many people try to treat insomnia with medication alone, when simple lifestyle changes could reduce or even eliminate the problem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2733\ufe0f Poor sleep increases the risk of obesity, insulin resistance, type 2 diabetes, high blood pressure, cardiovascular disease, depression, anxiety, a weakened immune system, impaired physical and mental performance, and a higher risk of neurodegenerative diseases.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2733\ufe0f Sleep deprivation also leads to increased cortisol levels, greater hunger, poorer blood sugar control, and more difficulty losing weight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2733\ufe0f If you wake up several times a night, snore, stop breathing while you sleep, or wake up feeling tired, it\u2019s essential to investigate possible causes such as sleep apnea and other disorders.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2733\ufe0f The goal shouldn't just be to sleep, but to get restful sleep.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2733\ufe0f Want to learn for free how to improve your sleep and your health? Visit <a href=\"https:\/\/dominesuasaude.com.br\/\" target=\"_blank\" rel=\"noopener\">https:\/\/dominesuasaude.com.br\/<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If this article has helped you, please share it. It might reach exactly the person who has been suffering for years from sleepless nights without realizing there\u2019s a treatable cause.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\" style=\"font-size:18px\"><strong>7 - The most common myths about SLEEP:<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\"><strong>A. Sleeping is the same as losing consciousness at night, until the morning.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">Really normal sleep is an active process and not merely a passive one. For example, after drinking a lot of alcohol, most people end up \u201cdrifting off\u201d for more than 8 hours and still wake up tired the next day: this proves that it's not enough to \u201cblack out\u201d in order to sleep. When someone \u201cjust blacks out\u201d or is blacked out by some substance, this doesn't guarantee that the active processes of GOOD sleep actually take place.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\"><strong>B. Sleep is just \u201crest\u201d for the brain, mind and body.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">Not at all! Numerous processes take place during sleep, above all related to what was discussed above in topic 2 (Why sleep).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\"><strong>C. You can \u201creplenish\u201d the sleep you didn't get when you have time during the day, or the sleep you didn't get as soon as you have time.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">It doesn't work like that, not least because the \u201creplacements\u201d will generally occur at times that are less conducive to restorative sleep, such as during the day or early evening, and for durations that are usually shorter than those of complete sleep cycles (90 to 110 minutes).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\"><strong>D. The older you get, the less sleep you need.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">False! Those who maintain good lifestyle habits as they get older tend to become more productive and therefore logically need the same amount (and quality) of sleep, or even better.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\"><strong>E. You can take \u201csleeping pills\u201d for \u201cyour whole life\u201d: <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">Firstly, most of the drugs you think of as \u201csleep aids\u201d are actually tranquillizers or muscle relaxants, which therefore cannot be taken chronically (read the package leaflets and you'll see this recommendation there) and don't guarantee quality sleep on their own either; secondly, drugs whose primary purpose is to \u201cpromote sleep\u201d are also not indicated for use for more than a few years and, over time, they slowly lose their effectiveness and require higher doses, which potentially increases the chances of adverse effects (read the package leaflets and see for yourself) - the manufacturers themselves warn that they should be used at the same time as you investigate and resolve the causes of insomnia and not as \u201ceternal crutches\u201d, as if they alone would cure any problem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\"><strong>8 - Melatonin, GABA and Progesterone are the substances that can most help with healthy sleep <\/strong>(All these hormones\/neurotransmitters are produced by the human body\/brain, BUT in many cases their deficiencies may require modulation or replacement. <a href=\"https:\/\/icaro.med.br\/hormonios\/\" data-type=\"link\" data-id=\"https:\/\/icaro.med.br\/hormonios\/\">https:\/\/icaro.med.br\/hormonios\/<\/a>):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Progesterone: contraceptive users and climacteric women often suffer from progesterone deficiencies, which can negatively affect overall sleep quality; men are much less dependent on progesterone levels in terms of sleep.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">Melatonin: important for initiating and maintaining \u201ccontinuous\u201d sleep, since most of us go through 4 to 7 \u201csleep cycles\u201d over the course of a night, each comprising periods of light and deep sleep; with melatonin, the transition between these cycles is not felt and you wake up feeling more rested and even.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"epyt-video-wrapper\"><iframe  id=\"_ytid_40514\"  width=\"800\" height=\"450\"  data-origwidth=\"800\" data-origheight=\"450\"  data-relstop=\"1\" src=\"https:\/\/www.youtube.com\/embed\/Dkm67JYp9ws?enablejsapi=1&#038;autoplay=0&#038;cc_load_policy=0&#038;cc_lang_pref=&#038;iv_load_policy=3&#038;loop=0&#038;rel=0&#038;fs=1&#038;playsinline=0&#038;autohide=2&#038;theme=dark&#038;color=red&#038;controls=1&#038;disablekb=0&#038;\" class=\"__youtube_prefs__  epyt-is-override  no-lazyload\" title=\"YouTube player\"  allow=\"fullscreen; accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:18px\">GABA is the main calming neurotransmitter in the brain (<a href=\"https:\/\/icaro.med.br\/gaba\/\" data-type=\"link\" data-id=\"https:\/\/icaro.med.br\/gaba\/\">https:\/\/icaro.med.br\/gaba\/<\/a>): many people don't sleep well because they go to sleep anxious, agitated, \u201cfast\u201d and this makes their sleep less deep than it should be and therefore less restorative.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"epyt-video-wrapper\"><iframe  id=\"_ytid_18917\"  width=\"800\" height=\"450\"  data-origwidth=\"800\" data-origheight=\"450\"  data-relstop=\"1\" src=\"https:\/\/www.youtube.com\/embed\/zsGD_SzwtWY?enablejsapi=1&#038;autoplay=0&#038;cc_load_policy=0&#038;cc_lang_pref=&#038;iv_load_policy=3&#038;loop=0&#038;rel=0&#038;fs=1&#038;playsinline=0&#038;autohide=2&#038;theme=dark&#038;color=red&#038;controls=1&#038;disablekb=0&#038;\" class=\"__youtube_prefs__  epyt-is-override  no-lazyload\" title=\"YouTube player\"  allow=\"fullscreen; accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:18px\">I hope I've helped. Sweet dreams!<\/p>","protected":false},"excerpt":{"rendered":"<p>Discover how to sleep better with practical tips to improve sleep quality, combat insomnia and achieve truly restful sleep.<\/p>","protected":false},"author":1,"featured_media":23563,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[2030,2026,2018,2023,2016,2019,2015,58,2028,403,2024,1748,552,2022,1177,2031,2032,2021,2029,254,821,2020,1742,2017,1750,560,1800,837,2025,2027],"class_list":["post-5964","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos-saudaveis-de-vida","tag-alimentacao-e-sono","tag-ansiedade-e-sono","tag-ciclo-do-sono","tag-como-dormir","tag-dicas-para-dormir","tag-dormir-bem","tag-dormir-melhor","tag-estilo-de-vida-saudavel","tag-exercicios-e-sono","tag-gaba","tag-habitos-de-sono","tag-higiene-do-sono","tag-insonia","tag-luz-e-sono","tag-melatonina","tag-mitos-sobre-o-sono","tag-neurotransmissores-do-sono","tag-privacao-do-sono","tag-problemas-de-sono","tag-progesterona","tag-qualidade-do-sono","tag-relaxamento-noturno","tag-repouso-noturno","tag-rotina-do-sono","tag-saude-do-sono","tag-sono","tag-sono-profundo","tag-sono-reparador","tag-sono-saudavel","tag-substancias-que-afetam-o-sono"],"acf":[],"_links":{"self":[{"href":"https:\/\/icaro.med.br\/en\/wp-json\/wp\/v2\/posts\/5964","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/icaro.med.br\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/icaro.med.br\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/icaro.med.br\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/icaro.med.br\/en\/wp-json\/wp\/v2\/comments?post=5964"}],"version-history":[{"count":3,"href":"https:\/\/icaro.med.br\/en\/wp-json\/wp\/v2\/posts\/5964\/revisions"}],"predecessor-version":[{"id":25539,"href":"https:\/\/icaro.med.br\/en\/wp-json\/wp\/v2\/posts\/5964\/revisions\/25539"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/icaro.med.br\/en\/wp-json\/wp\/v2\/media\/23563"}],"wp:attachment":[{"href":"https:\/\/icaro.med.br\/en\/wp-json\/wp\/v2\/media?parent=5964"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/icaro.med.br\/en\/wp-json\/wp\/v2\/categories?post=5964"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/icaro.med.br\/en\/wp-json\/wp\/v2\/tags?post=5964"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}