The effects of just four hours of sleep are comparable to those of drinking alcohol. The warning was made by Nuria Loule, a psychologist who specializes in sleep disorders, who said the level of alertness and concentration of people who have been awake for more than 20 hours is “comparable to someone who has had about six beers”.
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This warning is issued when rest is underestimated. The fast pace of life, long working hours, and excessive use of screens late into the night are increasing dangerous trends.
Experts say sleep has long been considered a waste of time, with some celebrities even boasting about how poorly they get rest.
But Lorre, author of the book “Finally Sleeping,” argues that sleep “should be valued just as much, if not more, than exercise, nutrition, and emotional balance.”
According to statistics from the Spanish Sleep Society (SES), Spaniards rest for an average of six to six and a half hours a day, much less than the recommended seven or eight hours.
Health effects of lack of sleep
Cognitive impairment caused by sleep deprivation not only causes slowed reaction times and difficulty in decision-making, but also significantly increases the risk of road and workplace accidents.
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Lack of sleep affects concentration and memory. During deep sleep, the brain consolidates memories, regulates emotions, restores essential bodily functions, and carries out “cleansing” processes.
Prolonged sleep deprivation doubles your health risks. It is associated with increased incidence of hypertension, diabetes, obesity, and cardiovascular disease.
Additionally, not getting enough sleep weakens your immune system and makes you more susceptible to illness.
Trouble starting from adolescence
Experts say problems are occurring faster and faster. Teenagers go to bed late and have to wake up early for school, accumulating sleep debt that directly impacts their health and academic performance.
Lorre, a member of several sleep research societies, emphasizes the importance of a culture of rest that is not yet established. “Our teens should get about nine hours of sleep a night,” he says, noting that this amount of sleep is essential for their neurological and emotional development.
4 tips to sleep well
Experts remind us that rest is an essential biological need and an investment in our health. To improve your sleep hygiene, experts recommend four basic guidelines:
- Routine: Just like meal times, it’s important to keep bedtimes and wake-up times consistent.
- Stimulants: Avoid caffeinated beverages after 4pm and heavy dinners close to bedtime.
- Worries: Although it’s not easy, you should try to resolve your worries and manage your stress before bed.
- Smartphones: White light from cell phone screens and other devices can wake you up because they activate your brain and prevent your body from sending signals needed for sleep.
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