Sleep is a crucial physiological state that plays a fundamental role in our daily functioning. Poor sleep quality results in reduced dopamine release due to increased adenosine presence, which can leave us unable to efficiently fulfill our obligations and daily tasks. In short, a routine compromised by inadequate sleep can result in failures in our daily activities.

The need for sleep has been the subject of numerous scientific investigations. The question of why we sleep is a recurring inquiry; however, it is equally pertinent to consider sleep in the light of the evolutionary process. Sleep, a state in which the individual is temporarily inert and vulnerable, presents itself as a paradoxical phenomenon in the light of evolutionary theory. Nevertheless, despite the uncertainties this may raise, it is undeniable that the practice of sleep persists throughout humanity’s evolutionary trajectory.

Sleep plays a fundamental role in restoring and regulating the physiological and cognitive functions of the human body. In addition to serving as an essential mechanism for revitalizing energy, sleep plays a critical role in memory consolidation, mood regulation, and information processing. Prolonged absence of sleep significantly compromises physical and mental performance, making it essential for the long-term maintenance of proper body function.

How much sleep do I need for a healthy day? The Brazilian Sleep Association, in line with the National Sleep Foundation guidelines and aligned with the American Academy of Pediatrics recommendations, establishes clear recommendations for the appropriate amount of sleep at different ages, as presented in the 2020 Sleep Week Handbook:

– Newborns (0 to 3 months): 14 to 18 hours per day, with an acceptable range between 11 and 19 hours;

– Infants (4 to 11 months): 12 to 15 hours per day, with an acceptable range between 10 and 18 hours;

– Children aged 1 to 2 years: 11 to 14 hours of sleep per day, with an acceptable range between 9 and 16 hours;

– Children aged 3 to 5 years: 10 to 13 hours of sleep per day, with an acceptable range between 8 and 14 hours;

– Children aged 6 to 13 years: 9 to 11 hours of sleep per day, with an acceptable range between 7 and 12 hours;

– Adolescents aged 14 to 17 years: 8 to 10 hours of sleep per day, with an acceptable range between 7 and 11 hours;

– Young adults aged 18 to 25 years: 7 to 9 hours of sleep per day, with an acceptable range between 6 and 11 hours;

– Adults aged 26 to 64 years: 7 to 9 hours of sleep per day, with an acceptable range between 6 and 10 hours;

– Elderly individuals aged 65 or older: 7 to 8 hours of sleep per day, with an acceptable range between 5 and 9 hours.

Regulation of Cycle: To properly regulate the circadian cycle, it is crucial to understand that a fragmented sleep pattern, where one sleeps at various times during the day and night, is not sustainable for long-term health. Therefore, if one has slept earlier on a certain night, it is not advisable to compensate for sleep deficit by sleeping late the following morning. Instead, it is recommended to seek regularity in bedtime and wake-up time, adjusting to a consistent schedule to optimize sleep quality and maintain a healthy circadian rhythm.

There are job categories recognized as “Hazardous Jobs” or “Night Shift Jobs,” assigned due to the potential risks they pose to workers. Part of these risks is associated with night work, which can adversely affect an individual’s sleep quality. In these scenarios, it is advisable to establish a “Transition Plan,” in which the individual devises strategies to earn additional income or to train in an area that can secure a job with conventional hours, thus facilitating the adoption of a more regular sleep pattern.

In situations where maintaining an organized routine becomes challenging for the individual, it is advisable to develop a foundational organization plan. This plan consists of documenting the fundamental elements of the routine, such as commitments and responsibilities that occur on specific days of the week. For example, setting fixed times for activities such as school classes (Monday to Friday, from 7 am to 12 pm) or work hours (Monday to Saturday, from 2 pm to 7 pm), thereby allowing the creation of a time management structure resulting in a more solid and effective routine.

What are the side effects associated with caffeine consumption? Caffeine, being an adenosine antagonist, interrupts its effects on the body, providing an increase in alertness. With a half-life of approximately 6 hours, caffeine can remain in the body for a significant period of time. It is recommended that, to ensure sleep quality, caffeine consumption be avoided after 3 PM, as its intake after this time may interfere with the circadian cycle, thus impairing the ability to sleep properly.

Analysis of sleep stages: Sleep is categorized into different stages that are distinctive in terms of duration and characteristics of physiological signals.

1st) Stage: This stage represents the initial period of falling asleep, marked by a gradual transition process to sleep.

2nd) Stage: During this phase, sleep is characterized as light, making the individual more susceptible to waking easily due to external stimuli.

3rd) Stage: In this stage, the transition to deep sleep occurs, characterized by decreased brain activity. Heart rate, breathing, and muscle tension decrease, making it less susceptible to being awakened by noise or external stimuli.

4th) Stage: In the stage of deep sleep, the body engages in cellular and organic regeneration processes. Additionally, there is a release of growth-related hormones.

5th) REM (Rapid Eye Movement) Sleep: During this phase, closed eyes exhibit rapid movements from side to side. REM sleep occurs approximately 90 minutes after the onset of sleep and repeats several times throughout the night, with progressively longer duration periods. It is during REM sleep that dreams occur most frequently.