The effect of sleeping just four hours a night is comparable to the effect of drinking alcohol. This warning came from the psychiatrist specializing in sleep disorders, Noria Rohr, who stated that people who stay awake for more than 20 hours have “a level of attention and concentration similar to someone who drank about six beers.”
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This warning comes at a time when the value of comfort has been underestimated. The fast pace of life, long working hours and excessive use of screens until late at night have reinforced this dangerous trend.
For many years, experts have suggested that sleep is a waste of time, and some public figures even brag about never getting a good night’s rest.
However, sleep “should be given the same, or even more, importance than physical exercise, nutrition, or emotional balance,” says Rohr, author of Finally I’m Sleeping.
According to statistics from the Spanish Sleep Society (SES), Spaniards rest on average between six and six and a half hours a day, which is much less than the recommended seven or eight hours.
Health consequences of lack of sleep
Cognitive impairment caused by lack of sleep not only leads to decreased reaction time or difficulty making decisions, but also significantly increases the risk of traffic or workplace accidents.
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Lack of sleep affects concentration and memory. During deep sleep, the brain consolidates memories, regulates emotions, restores basic body functions and performs “cleansing” processes.
If sleep deprivation continues over the long term, the health risks double. It is associated with a higher incidence of high blood pressure, diabetes, obesity and cardiovascular disease.
In addition, not getting enough sleep weakens the immune system, making the body more susceptible to diseases.
A problem that begins in adolescence
Experts say the problem starts earlier and earlier. Teens sleep late and have to wake up early to go to school, accumulating sleep debt with direct consequences on their health and academic performance.
Rohr, a member of several sleep research societies, stresses the importance of a culture of rest that has not yet been fostered. “Our teens should be getting about nine hours of sleep a night,” he says, noting that this period of sleep is essential for their neurological and emotional development.
Four tips for good sleep
The expert reminds us that rest is a basic biological need and an investment in health. To improve sleep hygiene, experts recommend four basic guidelines:
- Routine: It is necessary to maintain consistent bedtime and wake-up times, similar to meal times.
- Stimulants: You should avoid drinking caffeinated beverages after 4 p.m., as well as eating heavy dinners near bedtime.
- Anxiety: Although it is not easy, you should try to solve your fears or manage stress before going to bed.
- Smartphone: The white light emitted from mobile phone screens and other devices activates the brain and prevents it from sending the body signals necessary for sleep, so using it keeps you awake.
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