Dormir mal prejudica sua saúde

Pesquisa do Instituto do Sono, em São Paulo, mostra que dormir pouco prejudica seu sistema imunológico

 

O Instituto do Sono de São Paulo (SP), um dos mais respeitados do mundo, constatou que quem dorme pouco pode ter o sistema imunológico prejudicado. O resultado é de uma pesquisa feita durante uma semana com 30 pacientes bem jovens, com idades entre 18 e 20 anos.

A investigação constatou que os prejuízos dependem do grau de privação do sono. Para tanto, os pesquisadores montaram três grupos e os submeteram a tipos diferentes de privação do sono: de controle, privação seletiva e privação total do sono. O monitoramento foi feito por exame de polissonografia.

De acordo com os resultados, o grupo que dormiu normalmente não apresentou alterações na imunidade dos participantes da pesquisa. Com os pacientes que tiveram privação seletiva, ou seja, eram acordados quando estavam próximos da fase mais profunda do sono, a REM, houve redução da imunoglobulina (IgA), que atua na proteção do organismo contra a invasão por patógenos. A redução permaneceu após três noites de recuperação do sono.

Já o grupo que privação total ficou 48 horas ininterruptas sem dormir com a ajuda de vídeos-game, jogos de cartas e internet. Os resultados mostraram que, neste grupo, o número de leucócitos e linfócitos TCD4 aumentaram consideravelmente nos pacientes. Para os responsáveis pela pesquisa, o aumento dos glóbulos brancos e linfócitos, que servem para combater infecções e adaptar a defesa para cada doença, respectivamente, é um sinal de alerta enviado pelo sistema de defesa para o corpo com privação de sono.

O grupo que teve privação total do sono ficou as primeiras 48 horas da pesquisa sem dormir. O número de leucócitos, que combatem a maioria das infecções, aumentou nesses voluntários. Os linfócitos TCD4, responsáveis por adaptar a defesa para cada doença, aumentaram também.

Os cientistas constaram que o corpo ligou uma espécie de “sinal de alerta” no sistema de defesa quando estava sem poder dormir, como se reagindo a algum tipo de agressão. E pior: após um período de 24 horas de recuperação, o número de linfócitos ainda não havia voltado ao normal.

 

Para ter uma boa noite de sono

A insônia é um problema que afeta 40% dos brasileiros e, em alguns grandes centros, chega a 50%, segundo dados da Universidade Federal de São Paulo (Unifesp). Deste total, apenas 5% procuram o especialista.

Cerca de 30% dos pacientes com transtorno de insônia apresentam o que os médicos chamam de “má higiene” do sono. São medidas de higiene que devem ser aplicadas ao mesmo tempo a fim de evitar que os efeitos da insônia atrapalhem a qualidade de vida e causem problemas de saúde. Quem dorme mal pode sofrer com distúrbios respiratórios, fibromialgia e problemas com tireóide.

Para saber como está o nível de sono existem testes e medidas úteis que auxiliam as pessoas a terem uma noite de sono melhor. Um dos testes para ser feito gratuitamente pela internet é o do Coruchila (www.coruchila.com.br), onde um questionário simples leva até um diagnóstico do nível de insônia.

Outra forma é praticando as medidas de higiene de sono, como mostram as medidas abaixo.

MEDIDAS POSITIVAS
Manter horário para ir para a cama e para se levantar;
Faça do quarto um ambiente limpo, organizado, silencioso, escuro e propício para relaxar e dormir;
Banho quente duas horas antes do horário de ir para a cama;
Mantenha os pés aquecidos antes e durante o sono (meias);
Ingerir um lanche leve com leite e/ou derivados e carboidratos antes de dormir;
Exercícios físicos, de preferência no período da manhã;
Procurar exposição à luz solar logo após levantar e no final da tarde.

MEDIDAS NEGATIVAS
Evite excesso de líquidos no período da noite;
Evite refeições pesadas à noite e próximas do horário de dormir;
Evite cafeínas (café, chá, coca-cola, chocolate…) à noite;
Evite bebidas alcoólicas 4 horas antes de ir dormir;
Evitar fumar no mínimo 6 horas antes de dormir;
Evite cochilos longos (>40 minutos) durante o dia;
Não se alimente, não leia, não trabalhe, não assista TV na cama.

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