Lack of sleep negatively affects the heart, cognitive function, and memory retention.
Snoozing Well: It's Not a Whim, but a Biological Essential
In today's high-speed world, good quality sleep is frequently the first casualty. We often compromise our shut-eye – it's cut short, fragmented, restless, or simply neglected. But did you know that sleep is not a luxury, but a biological necessity? The "Wellness Revitalized" event, organized by Gruppo San Donato in partnership with Gruppo 24 Ore, dedicates an entire session to sleep and its connection to mental and cognitive well-being, titled "Napping Well for Better Rejuvenation".
Three specialists from the Sleep Medicine Center of IRCCS Ospedale San Raffaele in Milan guide this enlightening journey – Luigi Ferini Strambi, a neurologist, the center's director, and a full professor at the Faculty of Psychology of Vita-Salute San Raffaele University, along with colleagues Paola Proserpio and Alessandro Oldani, sleep disorder specialists. A double scientific presentation is in store for the audience, covering the fundamentals of healthy sleep and the two major disorders most likely to disturb it: insomnia and sleep apnea.
Good Sleep: The Necessary Basics
Professor Strambi sets the stage with a stark warning: "Sleep serves crucial functions, and poor-quality sleep or insufficient sleep doesn't only mean increased fatigue, but can heighten the risk of hypertension, weakened immune system, and even dementia." During nighttime rest, the brain undergoes critical regeneration, crucial not just for the body, but perhaps more so for the mind.
What's Next
Signs of poor-quality sleep extend beyond daytime sleepiness. "If we can't work effectively, concentrate while studying, or withstand irritability and impulsiveness, it's possible that the problem traces back to sleep," explains the neurologist. During the night, the brain's anterior areas, which control behavior and emotions, need to rest. If they don't, we become less lucid and more emotionally unstable.
Beyond the Basics
There's no one-size-fits-all recipe for achieving good sleep, but some essential principles exist. "Consistency is key: maintaining a regular bedtime and wake-up time is vital. Additionally, sleep should be prepared. Turning off wakefulness centers, avoiding screens and strong stimuli 30 minutes before bedtime helps the brain transition from wakefulness to sleep," says Strambi. This isn't about superstitious rituals; it's about scientific data backed by neuroscience research.
[1] Sleep architecture preservation: Maintaining critical sleep stages, particularly NREM slow wave sleep (SWS), is essential for brain recovery functions. Even under sleep restriction, healthy adults tend to conserve SWS, suggesting its vital role in restorative sleep processes. However, chronic sleep restriction reduces other stages such as NREM stage 2 and REM sleep, which can impact cognitive and neurobehavioral functioning.
[2] Sleep duration & timing: Very short sleep periods (4 hours per night) alter sleep stages and intensify slow wave activity, but still lead to daytime deficits. Maintaining a typical 7-8 hour sleep period is essential to avoid cognitive impairments and physiological detriments.
[3] Comprehensive care in sleep disorders: For individuals with conditions like obstructive sleep apnea (OSA) or related issues, a multidisciplinary approach – including weight management, psychological support, and specialist referrals – is vital. These factors indirectly influence sleep quality by addressing underlying health, behavioral, and psychological barriers to restful sleep.
[1] Maintaining consistent, scientifically-backed practices, such as preserving sleep architecture, particularly the NREM slow wave sleep (SWS), is crucial for overall health and mental well-being, contributing significantly to cognitive recovery processes.
[2] Ensuring adequate sleep duration and timing, typically seven to eight hours per night, is essential to prevent cognitive impairments, physiological detriments, and to promote mental and cognitive wellness.
