Ancona, 16 giugno 2020 – Testa confusa, fastidio alla luce, senso di spossatezza e ottundimento per l’intera giornata. Sono questi gli effetti collaterali di una cattiva igiene del sonno. Infatti, nonostante il sonno sia uno dei bisogni di base, a volte, aldilà della stanchezza elevata fatichiamo a lasciarci andare e i pensieri intrudono nella nostra mente amplificando e autoalimentando la difficoltà nel crearci quel vuoto preparatorio ad un buon ristoro.
Dormire bene è il primo passo verso il #benessere. Dormire favorisce lo stabilizzarsi degli indici di infiammazione e contrasta lo stress; permette una ristrutturazione cognitiva e mnestica favorendo il rimodellamento sinaptico; ci consente di recuperare le forze attraverso cui affrontare la giornata in modo grintoso. Eppure, circa 1/3 della popolazione generale sembra soffrire di un disturbo del sonno, qualunque sia la forma in cui si configura.
La tendenza generale che si riscontra è quella di sottovalutare il problema, magari attraverso l’autosomministrazione di farmaci. Questa condotta se protratta e associata ad altri comportamenti disfunzionali può favorire una cronicizzazione del problema.
Il disturbo del sonno nella sua forma acuta può infatti essere correlato ad un fattore precipitante ma transitare, se non correttamente trattato, nella cronicizzazione entro 1-2 mesi.
Il #covid-19 può essere stato un fattore precipitante, ma non è l’unico, considerando che prima dell’emergenza l’entità del problema era già importante, identificando tra i fattori di rischio: familiarità; aspetti cognitivi e personali (ad esempio la tendenza a rimuginare, o la presenza di ansia); il ricorso all’uso del cellulari, perchè altera il ritmo circadiano, trasmettendo luce, e quindi l’informazione che sia giorno, al cervello; età superiore ai 65 per una modificazione fisiologica del ritmo del sonno.
Secondo quanto detto la categoria degli operatori sanitari direttamente coinvolta nell’emergenza può correre il rischio di sviluppare un disturbo del sonno, per effetto del burn-out cui sono andati incontro in seguito alla modificazione dei turni lavorativi, ma anche i familiari delle vittime non ne sono immuni: le preoccupazioni personali e l’autoisolamente giocano sicuramente un ruolo importante.
Inoltre, a questi si è aggiunta la classe dei lavoratori in smartworking che ha modificato la propria routine, potendosi concedere anche dei pisoli durante il giorno, a volte protratti per più dei 20-30 minuti consigliati, l’utilizzo della camera da letto come luogo di lavoro e l’adozione di condotte che incentivano l’insorgere dei disturbi.
Che fare in questi casi?
Ecco una serie di comportamenti virtuosi da seguire per migliorare il proprio sonno:
– Programmare in modo regolare il ritmo sonno/veglia.
– Predisporre la camera da letto con il solo necessario per dormire, facendo attenzione alla luminosità e al comfort. Sono sconsigliati tv, computer e altri dispositivi che determino un’associazione tra la stanza utilizzata per il relax ed attività diverse dal sonno.
– Evitare i pisolini diurni, soprattutto se protratti per più di 20/30 minuti. Possono concederselo coloro che fanno turni notturni oppure gli anziani.
– Predisporre un’attività routinaria rilassante, come leggere, fare un bagno caldo (almeno un’ora prima), ricorrere a tecniche di rilassamento (immaginazione visuale).
– Evitare stimolanti o diuretici. Il vino, ad esempio, sebbene abbia come effetto la sonnolenza nell’immediato, frammenta il sonno.
– Svolgere attività sportiva è un aiuto importante, ma solo se fatta prima delle 22.
– Curare la propria alimentazione: sono da prediligere portate leggere e poco caloriche che favoriscano una buona digestione.
Se, nonostante le accortezze il problema continua a sussistere, può esser utile contattare un professionista. Un percorso psicoterapeutico può essere una valida alternativa all’assunzione dei farmaci, senza il rischio di controindicazioni.
Per ulteriori informazioni o aiuto psicologico è possibile rivolgersi alla Sede dell’ANMIL di Ancona (clicca qui per consultare i recapiti) oppure è possibile chiamare il Numero Verde ANMIL gratuito 800.180943, dal lunedì al venerdì, dalle ore 9.00 alle ore 13.00 e dalle ore 14.00 alle ore 17.00.
#sicurezza #prevenzione #sonno #lavoro #efficienza #farmaci #qualità #igiene #igienedelsonno #security #prevention #sleep #working #efficiency #pharmaceutical # quality # hygiene #dormire #benessere #sleep #wellness
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