Sono, nem demais nem de menos.

Todos os sábios antigos repetiam a mesma coisa, dos filósofos gregos aos sábios chineses: a virtude está no meio. Parece existir um ponto ótimo para todas as coisas na vida. Tudo vai bem se não falta nem sobra. Você deve até ter cansado de ouvir isso. Assim como as minhas, sua mãe e sua avó devem ter falado várias vezes que você não devia exagerar em nada. Pois essa verdade continua sempre atual.

Segundo pesquisadores no mundo todo, em vários estudos científicos publicados, para a relação entre o sono e a saúde essa é também a regra. O tempo ideal de sono é entre 7 e 8 horas por noite, como recomendava sua mãe e sua avó. Um levantamento realizado pela Fundação Nacional do Sono dos EUA mostra que 15% das pessoas dorme menos de 7 horas e em torno de 30% dorme por mais de 8 horas. Sabendo que isso poderia significar um grande problema de saúde, vários estudiosos investigaram o que isso provocaria. Descobriram uma coisa surpreendente: tanto quem dorme mais quanto quem dorme menos tem risco aumentado de doenças graves.

Um estudo de meta-análise, publicada na revista Diabetes Care em 2015, reunindo 11 estudos com quase 500 mil pessoas encontrou um risco aumentado de desenvolver Diabetes tipo 2 naqueles que não dormiam a quantidade certa de horas por noite. O risco de ter diabetes era 9% maior para cada hora a menos e 14% maior para cada hora a mais de sono fora daquele intervalo de 7 a 8 horas.

Mas um outro estudo publicado em 2016 na revista Sleep Medicine Reviews, reunindo 40 bons trabalhos científicos e usando uma análise matemática mais sofisticada, apresentou uma informação que foge do nosso senso comum. Ao contrário do que a maioria das pessoas pensa, dormir mais horas é mais preocupante que dormir menos. A mortalidade por todas as causas é maior para as pessoas que dormem mais de 8 horas por dia. Isso pode ser explicado pela existência nessas pessoas de condições de saúde mais graves que provocam uma qualidade de sono pior e levam a uma necessidade maior de ficar na cama.

O sono tem uma função fisiológica muito importante, não só para o cérebro mas para todo o funcionamento do corpo. Os pesquisadores tem mostrado cada vez mais sua contribuição para o controle da pressão arterial, funcionamento da imunidade, consolidação da memória e várias outros aspectos da saúde. Sabemos hoje que dormir bem é parte da vida saudável. Se o seu sono não está adequado e você tem dormido pouco ou muito, procure ajuda por que os gregos, os chineses, sua avó e sua mãe estavam certas.

About Luiz Carlos

Luiz Carlos é médico psiquiatra, PhD em Ciências da Saúde e professor na Faculdade de Medicina da Universidade Federal de Uberlândia. Coordena a Liga Acadêmica de Inovação em Saúde e o ambulatório de Psicogeriatria da Residência Médica de Psiquiatria da UFU. Também é pesquisador na áreas de genética psiquiátrica e do comportamento no Laboratório de Genética da UFU. Além disso estuda terapia de aceitação e compromisso, metodologias de ensino multimídia e inovação em saúde, psicologia positiva. Membro da Associação Brasileira de Psiquiatria e da Association for Contextual Behavioral Science. Sócio da Associação Brasileira de Nutrologia.

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