Estudo sobre a importância do sono

... na consolidação de conhecimento:
https://www.greenme.com.br/viver/saude-e-bem-estar/7161-depois-de-ler-voce-vai-dar-um-cochilo

Melhor posição para dormir?

Aparentemente de lado e para a esquerda (se o seu colchão o permitir):
https://zap.aeiou.pt/ciencia-revela-melhor-posicao-dormir-214083

Sono e problemas de coração?

http://www.telegraph.co.uk/science/2017/08/29/tossing-turning-night-could-double-risk-heart-attack/

Citando:
"Dr Sasaki concluded: “Our results support the hypothesis that sleep deterioration may lead to cardiovascular disease. Poor sleep in patients with ischaemic heart disease may be characterised by shorter sleep and brief moments of waking up.”

He added: “Difficulty maintaining sleep reflects an increase in sleep fragmentation, which refers to brief moments of waking up and causes overactivity of the sympathetic nervous system and adrenocortical axis.”

Previous research, published by the University of California San Francisco last year, suggests people who do not sleep all the way through the night are at a 29 per cent increased risk of developing an irregular heartbeat."

Dormir de menos pode aumentar cintura

https://www.forbes.com/sites/daviddisalvo/2017/07/30/shorting-yourself-on-sleep-could-be-adding-to-your-waistline/#38c12b5de067

Citando:
"The study of 1,615 adults found that people who slept an average of six hours a night had a waist circumference three centimeters larger than those who slept nine hours a night (that’s about 1.18 inches). The short sleepers also had a higher BMI on average and lower HDL cholesterol (the so-called “good cholesterol” number that ideally should be higher).

Participants had blood samples taken and their waist circumference, weight and blood pressure recorded. Sleep times fell into three categories: average of about 6 hours, average of about 7.5 hours, and average of about 9 hours. Across the board, the 6-hour group had worse outcomes than the other two groups."
(...)
"The reasons why this is true are a topic of ongoing discussion, but two strong evidence-based possibilities are: (1) sleep deprivation handicaps self-control, little by little, resulting in food choices that pack on weight over time, and (2) lack of sleep, even in small amounts each night, disrupts hormones that regulate appetite, inducing hunger and triggering nighttime cravings that result in more weight gain."

"Sentido de vida" importante para qualidade do sono?

O NHS Choices analisa as notícias e diz que pode não ter a ver com o sentido de vida propriamente, ou seja a notícia é algo enganosa:
http://www.nhs.uk/news/2017/07July/Pages/Does-having-a-sense-of-purpose-in-life-help-you-sleep-better.aspx

Citando:
""Sense of purpose aids sleep, US scientists find," The Guardian reports on a new study that explored the relationship between having a sense of purpose in life and quality of sleep in older adults.

The study analysed data from 800 older adults with an average age of 80 in the US.

Researchers found that generally, having a greater sense of purpose in life was associated with better quality of sleep, as well as a decreased likelihood of sleep disorders such as sleep apnoea and restless leg syndrome. "

Compensar sono ao fim de semana pode fazer mal...

... Ao coração:
http://www.dailystar.co.uk/health/621236/Is-sleeping-in-good-for-you-social-jet-lag-heart-disease-signs-symptoms

Citando:
"According to preliminary research, social jet lag can cause an increased risk of heart disease, poor health, worse mood and greater fatigue,

The new study found that – even if you do get the recommended eight hours of sleep a night on the weekend – every hour that this is shifted to later in the morning is associated with an 11% increase risk of heart disease."
(...)
"social jet lag: This is what happens to your body when you stay up late followed by a sleep in on the weekend."

Qualidade do ar e impacto no sono estudados

http://www.express.co.uk/life-style/health/807548/insomnia-sleepless-cant-sleep-cause-air-pollution

Citando:
"People living in areas with raised nitrogen dioxide were found to be up to 60% more likely to suffer from sleep deprivation than those living in areas with lower pollution levels.

The study, involving 1,863 people, suggests the impact of air pollution on the respiratory and central nervous system ultimately has an effect on how well people sleep.

Martha Billings, assistant professor of medicine at the University of Washington and the study's lead author, said: "Prior studies have shown that air pollution impacts heart health and affects breathing and lung function, but less is known about whether air pollution affects sleep.""

Estudo relaciona solidão com qualidade de sono (em jovens)?

http://www.medicalnewstoday.com/articles/317563.php

Citando:
"Money worries, stress, and drinking too much coffee - these are just some of the factors that can cause us to have a bad night's sleep. Now, a new study suggests that, for young adults, loneliness can be added to the list.

Researchers from King's College London in the United Kingdom have found that young adults who reported feeling lonely were more likely to experience poor sleep quality, daytime tiredness, and poor concentration than their non-lonely counterparts."

Redução no sal pode ajudar quem acorda para ir à casa de banho

http://www.bbc.com/news/health-39382339

Citando:
O que é sal a mais (no RU):
"Adults in the UK are recommended to eat no more than 6g of salt a day, equal to 2.4g of sodium.

Children should eat less - only 2g of salt for ages one to three, rising to 5g for seven to 10-year-olds.

After age 11, children can have up to 6g.

Which foods are high in salt?

Bread and breakfast cereals can contain more salt than you think.

Bacon, ham, cheese, crisps and pasta sauces are also high in salt.

When buying food, look at the figure for salt per 100g on the packaging.

High salt content is more than 1.5g salt (0.6g sodium) per 100g. These foods may be colour-coded red."

Sobre o estudo:
"They followed patients who had a high salt intake and sleeping problems for three months, after giving them advice to cut back on salt in their diet.

On average, trips to the loo fell from more than twice a night to just one.

This happened at night as well as during the day, and their quality of life also improved.

Feeling the urge

Conversely, 98 people in the study ended up eating more salt than normal and found they went to the loo more often at night-time.

(...)

"This work holds out the possibility that a simply dietary modification might significantly improve the quality of life for many people," he said."

Calculadora do sono para crianças

Calculadora da hora de deitar (online), desta vez para crianças:
https//www.web-blinds.com/resources/kids-sleep-calculator/

A lógica é a mesma do que para os adultos: 14/15 mins de lead time (tempo para adormecer) incluído nas contas e contas de maneira a que não se acorde a meio de ciclos do sono. Ciclos variáveis no caso das crianças: Por exemplo: 13 anos, ciclos de 60 mins; 16 anos, ciclos de 90.

Citando:
"Your child (13 years old) needs to wake at 7:45am, so they should go to bed at:

9:31pm or

10:31pm or

11:31pm

About the results:

All children’s body clocks are unique – some need 12 or more hours of sleep each night, others are content with much less.Happy mornings rely on sleeping patterns that fall in line with sleep cycles. And that’s where our sleep calculator helps.The Sleep Calculator for Kids works out the best time for your child to wake up by counting sleep cycles. Each cycle for a 13-year-old lasts around 60 minutes.Waking up mid-cycle can mean your child wakes up grumpy. So your results show wake-up times that are between cycles – that’s when you’re most likely to be greeted with a smile from your child.Most children take roughly 14 minutes to nod off (depending on the quality of the bedtime story). This time is included in your results."
(...)
"Your child (aged 16) needs to wake at 7:45am, so they should go to bed at:

10:31pm or

12:01am or

1:31am

About the results:

All children’s body clocks are unique – some need 12 or more hours of sleep each night, others are content with much less.Happy mornings rely on sleeping patterns that fall in line with sleep cycles. And that’s where our sleep calculator helps.The Sleep Calculator for Kids works out the best time for your child to wake up by counting sleep cycles. Each cycle for a 16-year-old lasts around 90 minutes.Waking up mid-cycle can mean your child wakes up grumpy. So your results show wake-up times that are between cycles – that’s when you’re most likely to be greeted with a smile from your child.Most children take roughly 14 minutes to nod off (depending on the quality of the bedtime story). This time is included in your results."

Calculadora do sono (WWW e apps)

A que horas deitar (várias que não interrompam um ciclo) para acordar descansado?

http://m.stokesentinel.co.uk/if-you-want-to-wake-up-at-7am-feeling-refreshed-here-s-what-time-time-you-need-to-go-to-bed/story-30220949-detail/story.html

Citação:
"For a 6.35am rise time, go to bed at 9.21pm, 10.51pm, 12.21am or 1.51am. The Sleep Calculator website reads: "Getting a good night's sleep is about more than simply going to bed early – it's about waking up at the right time too. "Using a formula based on the body's natural rhythms, the Sleep Calculator will work out the best time for you to rise or go to sleep." The calculator works on the principle that everyone sleeps in about five or six cycles which last roughly 90 minutes. Waking up midway through a cycle can leave you feeling grumpy the next day. The idea is to wake up in between cycles and feel refreshed in the morning."

Google says:
https://www.google.pt/search?q=sleep+calculator+app&oq=sleep+calc&aqs=chrome.2.69i57j0l3.7039j0j4&client=ms-android-xiaomi&sourceid=chrome-mobile&ie=UTF-8

E uma app Android (que não requer acesso à internet e tem a calculadora de Power Naps também):
https://play.google.com/store/apps/details?id=com.cycle.sleepcalculator

Aviso aos pais: apneia do sono afecta o cérebro das crianças

Como afecta as crianças e pode normalmente ser tratada então isso deve tornar-se uma prioridade:
http://m.economictimes.com/magazines/panache/parents-take-note-disturbed-sleep-can-affect-your-childs-mental-skills-behaviour/articleshow/57705243.cms

Citação:
"Obstructive sleep apnea is a common sleep disturbance which affects up to five per cent of all children. 
(...)
Further, there is also a strong connection between sleep apnea and the loss of neurons or delayed neuronal growth in the developing brain. 
(...)

For this study, published in the journal Scientific Reports, the team evaluated sleep patterns of 16 children with obstructive sleep apnea (OSA). 

Each child also went through neuro-cognitive testing and had his or her brain scanned with non-invasive magnetic resonance imaging (MRI). 

They found reductions in the volume of gray matter in multiple regions of the brains of children with disrupted sleep. 

These included the frontal cortices -- which handle movement, problem solving, memory, language, judgement and impulse control -- the prefrontal cortices -- complex behaviours, planning, personality -- parietal cortices -- integrating sensory input -- temporal lobe -- hearing and selective listening -- and the brainstem -- controlling cardiovascular and respiratory functions. "

O ruído que ajuda a dormir (Pink Noise)?

... Com melhorias no sono profundo:
http://time.com/4694555/pink-noise-deep-sleep-improve-memory/?xid=newsletter-brief


Exemplo do som usado (parecido com água corrente - talvez isto justifique fascínio dos orientais por quedas de água em casa?):
https://m.soundcloud.com/time-com/pinknoise

E dormir se calhar é mesmo importante?

A melatonina é o que permite alguns animais calcular uns meses antes quando é que devem procriar para que as crias nasçam na altura certa (não há aquecedores lá em casa). Assim será que para nós não é extremamente importante também?

http://nainternetetal.blogspot.pt/2017/03/como-e-que-os-animais-antecipam-altura.html?m=1

Higiene do sono (ou falta dela) e crianças

Crianças no RU cada vez mais com problemas a dormir:
https://www.theguardian.com/lifeandstyle/2017/mar/04/go-school-two-half-hours-sleep-british-children-arent-sleeping

Linhas orientadoras para avaliar a qualidade do sono...

... Publicadas recentemente:
http://time.com/4644439/good-sleep-qualities/?xid=newsletter-brief
Aviso também para olhar com um grão de sal os resultados dos sleep trackers pessoais (que aparecem agora na bandas conta-passos) uma vez que a sua precisão não tem nada a ver com os equipamentos usados por médicos.