¿Estamos durmiendo menos y peor que nunca?

WEBVTT

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I' m Roberto Pombo. Welcome
to my questions. An average rush program

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sponsored by KFAM, family compensation box. Sleeping is as important as drinking water,

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exercising, or eating well, but
it seems to be becoming a serious

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problem for many people in the world. Sleeping little or bad is a public

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health problem that keeps us from falling
asleep. For this chapter we spoke with

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neuroradiologist Germán Arango, with neuroscience doctor
Luis Guillermo Duque, with somnologist Sandra Zavala,

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with neurologist Carlos Mario Chavarría and with
Steve, beloved somnologist and president of

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the Colombian Association of Dream Medicine.
I am Roberto Pombo, and this is

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chapter ninety- six of my questions. Welcome. He' s been up

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a night. It is one of
the most distressing experiences one can have while

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others rest and the world is dark
and silent. The necessity and desire to

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fall asleep in the face of the
impossibility of doing so is torture. Romanian

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philosopher Emil Horn dedicated several texts to
this subject. Oran said, for example,

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that in insomnia all things lose their
breath or are suspended in a strange

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silence. For Chorán, those who
can sleep at night have an advantage and

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it is the feeling of a new
beginning every morning, while insomnes live with

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a long and perverse continuity that extends
as if it were a single day that

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never ends sleepless nights. Those dawns
in which sleep is not achieved, despite

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feeling tired, are no longer time
to work or read. As many people

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will believe, they are vigils in
which it is not possible to think clearly.

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The mind and body are tired and
still cannot rest. It is the

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ultimate paradox, but beyond poetics,
sleeping is a basic necessity, along with

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feeding and hydration. There' s
three of them. At the base of

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the pyramid of Muslow' s needs. The human body can spend more than

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a month without eating, about three
or five days without drinking water, and

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the maximum sleep time is about ten
days. Of course, the after-

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effects of spending all this time without
rest are hard, and not sleeping is

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literally torture. For a while,
the CIA used sleep deprivation as a way

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to force its prisoners in interrogations to
speak loud music 24 hours a day,

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with extreme temperatures or simply slapped.
The officers kept their prisoners from sleeping for

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up to 90 hours. The most
extreme case is that of the Roman consul

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Marcuatilio Regulu, who, according to
some historical records, is the first person

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in recorded history to die of Insomnia
in about two hundred and fifty- six

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BC, was handed over to his
enemies in Rome, the Carthaginians, who

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apparently tortured him to death, amputating
his eyelids and forcing him to stare at

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the sun. And now, so
many centuries later, insomnia, sleep deprivation

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and bad sleep came back, but
not in the form of torture, but

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as a public health problem. He
has thought why we sleep at night and

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are active during the day, in
part because the sun gives us the light

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to do the basic activities that initially
were home and agriculture. Of course,

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sunlight and the noise of day activities
make it better and easier to sleep at

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night. But not only because of
evolutionary issues, but because it is only

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at night that the human body is
added meratonin, a hormone that releases emotional

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disorders, protects the immune system and
has high antioxidant power. For years,

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millions of years, humans have experienced
a constant pattern of exposure to light,

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with minimal variability from day to day
at the time of bet and sunrise.

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This is why our genes prepared us
to be active during the day and rest

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after dark. But as we evolve
and over the centuries, human beings have

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changed their sleep through productive night activities
such as exchanging cultural information for social and

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individual learning, observing predators, and
strengthening ties with other members of our group,

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from singing and speaking around a frigate
to a nocturnal reign with friends.

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This has had evolutionary benefits and led
to natural selection to favor shorter sleep durations.

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However, humans are athepic because,
unlike other animals in the same family,

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we need to sleep only seven hours, much less than the nearly ten

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hours that a primate with features similar
to ours requires, only that there is

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a big difference between the present human
and our ancestors. While for our evolutionary

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ancestors, sleeping was costly and dangerous
because it ran the risk of being vulnerable

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to predators and limited the time for
productive activities. Today, for us it

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is a lack of a dream that
comes out expensive, because sleeping is fundamental.

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Why we sleep, what happens in
our brain while we search for German

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doctor and neuroradiologist Arango to tell me, and this was his answer. Sleep

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plays a crucial role in various brain
functions and is essential for overall health and

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well- being. Below is a
list of the most important reasons. One,

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memory consolidation during the phases of deep
sleep and rem the brain consolidated the

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information learned, two, brain restoration. During sleep metabolic waste is eliminated,

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three emotional regulation. Lack of sleep
can lead to irritability, aging and depression,

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four creativity and problem solving, particularly
during sleep rem the brain can improve

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creativity and ability to solve problems without
general cognitive function. Insufficient sleep can negatively

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affect attention in decision- making,
reaction time, and other cognitive functions.

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Six brain development. In children,
sleep is especially important for brain development,

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physical growth, and learning. Seven. The user also has a significant impact

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on the production and regulation of various
hormones in the body, such as growth

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hormone, melatonin, cortisol, leptin
and agrelin, insulin, testosterone and thyroid

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hormones. In short, sleep is
fundamental to brain health, influencing memory,

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brain restoration, emotional regulation, creativity, overall cognitive performance, and the production

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and regulation of many key hormones for
proper organic functioning. We often hear that

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we need to sleep eight hours.
This number is actually a close average.

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According to the American Academy of Dream
Medicine and the Dream Research Society, it

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is advisable to sleep a minimum of
seven hours per night to maintain optimal health.

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Sleeping between five and seven hours is
not excellent, but it works if

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it is only one night or two, and sleeping less than five hours for

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any period of time can have serious
consequences. Although, as in almost everything,

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there are exceptions to the rule and
for this case there are two.

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The first is older adults because they
produce less maratonin. Sleep- promoting hormone

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and tend to have more medical conditions
that can interfere with sleep. The second

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exception is a small number of people
who have a genetic mutation that allows them

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to sleep only six and a half
hours and function perfectly without being affected.

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However, it is a rather rare
genetic mutation, and experts are estimated to

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affect only about one in twenty-
five thousand people. The rest of the

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mortals who are not in the elderly
or who do not have this mutation must

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sleep seven hours each night. The
bad news here is that sleeping that minimum

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time isn' t making the norm. According to the World Health Organization,

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forty percent of the world’ s
population sleeps badly or suffers from some kind

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of sleep disorder. Different measurements support
this terrible statistic. For example, in

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the United States, for the first
time, in a poll by Galoub from

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two thousand one, more than half
of the respondents, fifty- seven percent,

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said they would feel better if they
slept more forty- two percent said

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they slept as much as they needed. That is quite the opposite of the

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figures that resulted from the poll of
two thousand thirteen, when fifty- six

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percent of Americans slept what they needed
forty- three percent. No. Those

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numbers, moreover, are radically different
from those measured several decades ago in a

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thousand nine hundred forty- two,
when fifty- nine percent slept more than

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eight hours, while only three percent
reported sleeping five hours or less. In

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nineteen hundred and ninety, the percentage
that reported sleeping eight hours or more had

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fallen to twenty- seven percent,
while the proportion that reported five hours or

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less rose to fourteen percent. Today, a quarter still sleeps more than eight

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hours, but the percentage that does
five or less has increased to twenty percent.

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Ah and young women are a group
especially affected by sleeplessness. According to

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this same Gaul measurement, only thirty- six percent of women, compared to

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forty- eight percent of men,
say they sleep what is necessary. Both

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figures show significant decreases compared to those
of two thousand thirteen and two thousand four

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and are the lowest that Garro has
measured for each group to date. In

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Spain, the situation is not better
according to the survey x- ray of

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the dream done by forty of b
for the chain the newspaper the country.

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Almost half of Spanish adults do not
sleep well every day and most sleep less

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hours than they would like. And, according to figures from the Spanish society

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of neurology, ten percent of Spaniards
have some sleep disorder and another thirty percent

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wake up every day with the feeling
of not having a restful sleep. Or

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the day ends very tired. In
Asia and Africa, sleep problems and conditions

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have also become a growing problem.
A study that sought to estimate the relationship

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between sleep problems and low- income
environments in Africa and Asia found that sixteen

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comas six percent of participants reported severe
extreme night sleep problems, with a surprising

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variation ranging from three coma nine percent
to more than forty percent, with a

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consistent pattern of higher prevalence of sleep
problems in women and older groups. They

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also found a direct relationship between the
lower educational levels not to live as a

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couple a worse self- evaluated quality
of life with a higher prevalence of sleep

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problems and if it does not rain
in Colombia in the rest of the world.

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Contrary to what a former President says
to the country, laziness is not

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killing him. Colombia is being killed
by laziness. According to data from the

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Colombian Association of Dream Medicine, more
than half of the people in the country,

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fifty- nine percent, are not
sleeping well. Between ten and thirty

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- three percent of Colombian adults suffer
from insomnia and between nineteen and twenty-

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nine percent of sleep amea, a
disorder in which breathing stops several times while

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sleeping. Another fact given by this
association is that more than forty percent need

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to take some medicine to rest.
Moreover, in Colombia, the average time

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we sleep has decreased in the last
80 years from an average of seven nine

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hours in nine hundred forty- two
to six eight hours. Only this,

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although perhaps not related, should be
added that Colombia is the country that gets

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the most up early and works the
most in the world, according to the

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OCD, but let us return for
a moment to one of the sleep disorders

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that most affect us and it is
the already mentioned abnea. There is a

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sound that has already become so normal
for many people and that is still a

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nightmare for their sleep companions, the
snoring. These snoring are a reflection of

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Landa' s sleep, though not
the only one. According to a study

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by doctors, in Colombia, the
national records report fifteen hundred cases of sleep

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measurements between the two thousand seventeen and
two thousand twenty- one. This means

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a prevalence of this problem of twenty- one cases per hundred zero inhabitants.

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In two thousand nineteen, the year
with more cases four thousand seven hundred sixty

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- nine, the number of cases
decreased by two thousand twenty- two thousand

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twenty- one. Although this could
have an obvious connection with the effect of

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the 19- year- old pandemic, in which sleep medicine services around the

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world had to temporarily shut down to
focus human resources and infrastructure on the pandemic.

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The research showed a concentration of cases
in the most developed departments of the

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country, but these wide differences between
regions of the country in prevalence or related

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to difficulties in patients' access to
health services. Some of the departments with

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fewer cases of AMEA have in common
a low population density of less urban development.

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The graphical distribution of prevalence could also
show a concentration of sleep medicine services

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in major and developed cities, which
could hinder access to diagnosis of this problem

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for patients living far from the center
of the cities. All this could lead

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to a sub- diagnosis in the
most vulnerable and neglected part of the Colombian

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population, leaving them at risk of
suffering health and quality of life consequences.

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I read all these numbers and wonder
what we can do to improve sleep health.

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This is what the sonologist Sandra Zavala
told me. We humans must understand

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that sleep is vital to our health. It' s as important a function

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as eating or breathing. So worrying
about our dream and having a better quality

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of sleep is very important that we
should do as individuals. We should try

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to keep a regular sleep schedule,
avoid electronic devices inside our computer room,

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cell phone some kind of device that
mimics light that causes us to not be

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able to start properly in our sleep. If we use these types of devices

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at night, we have to try
to pass them to the night mode,

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avoid abundant meals close to bedtime.
The last meal should always be very light

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and at least two hours before bedtime, maintain a proper weight, try to

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be exercise always in the morning hours, avoid doing evening exercise after four o

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' clock in the afternoon, because
it is an activity that will also have

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us more active and will prevent us
from properly starting our sleep. The activities

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to be done at night are always
relaxing activities, activities that prepare us to

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go to bed. Human beings.
We sleep a third of our life,

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that is, a person of sixty
has slept about twenty years of his life

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and it is the time when we
repair our entire organism. That is why

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it is so important that we worry
about maintaining healthy sleep habits in order to

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have an adequate quality of sleep that
allows us to restore ourselves properly and that

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the next day we can have the
functions of our organism and our activities in

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the best way possible. Sleep problems
are not new, for ten years now

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the U S Center for Disease Control
and Prevention described sleeplessness as a public health

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epidemic and linked it to a wide
range of medical problems, such as hypertension,

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diabetes, pressure, obesity, and
cancer. And it is at this

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point that I want to give you
a fact that a little contradicts what I

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have said so far. According to
an analysis done by the Washington Post in

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April this year, Americans have started
to sleep longer than at any other time

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in the last twenty years, and
you will say, we' re not

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supposed to be sleeping any less.
Well, this is a classic case of

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yes but no. The analysis of
the Washington Post shows that minutes of sleep

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have been earned by teleworking and other
factors, but also that this does not

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necessarily translate quality sleep. The U
S National Institute of Health estimated that at

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least fifty million Americans, more than
one in seven, have no restorative dreams

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because they fight some kind of sleep
disorder, including the aforementioned sleep amnea.

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Sleeping very little and good quality is
related to serious health problems such as cardiovascular

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diseases, diabetes, dementia, but
wait for a galop survey says that we

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are more stressed and sleep less and
up to here you will wonder why this

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is a public health problem, how
it can affect us, besides feeling tired,

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because it is so much or more
serious than you imagine. If at

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first I told them it was used
as a method of torture by the CIA.

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Deprivation or sleep problems result in many
physical and mental health problems. In

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two thousand twenty- two, the
U S association El Corazón recommended doctors and

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asked patients how many hours they sleep
why it is as important as controlling their

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blood pressure, smoking, diet,
and exercise habits. Many neuroscientists are also

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beginning to understand how we can work
with the rhythms of our bodies when we

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sleep rather than do it against them. For example, new research suggests that

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these rhythms can play a role in
patients' responses to cancer treatment and there

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are more effects of sleep problems,
according to Time Joe Syreffsky, Vice President

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for Research and Scientific Affairs of the
National Dream Foundation. If you sleep less

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than the recommended seven hours regularly,
it is very possible and you experience physical,

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psychological and social consequences. But let' s not get ahead of the

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consequences of bad sleep. Although if
it is possible that one can survive with

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less than seven hours of sleep per
night in the short term, in the

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long term, it is definitely not
a good idea. More specifically, not

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sleeping well or enough promises our performance, attention, decision- making and memory.

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We run the risk of industrial and
road accidents, psychiatric illnesses, dementia

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and cardiovascular diseases. Many researches have
already shown that lack of sleep impairs communication

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between regions of the brain and its
blood flow damages the angry brain and makes

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a young brain look like an aged
brain. On the other hand, according

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to the American Heart Association. Sleeping
badly can cause important risk factors for cardiovascular

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diseases, such as obesity, high
blood pressure, and diabetes, and as

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if all of the above were poop. According to the American Psychology Association,

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sleeplessness makes us less happy, more
anxious. It can undermine our emotional functioning,

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decrease positive moods, and put us
at greater risk for anxiety symptoms.

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Colombia could eventually face a public health
problem for bad sleep. This told me

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beloved steam doctors, somnologist and president
of the Colombian Association of Dream Medicine.

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Well as for bad sleep, we
can have a health crisis in a country

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for bad sleep. Of course I
do. In many countries, they have

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already faced it in the pandemic,
where, due to changing schedules, changing

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sleep habits and hygiene, we had
problems with increasing the incidence of insomnia and

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increasing the incidence of circadian rhythm disorders, secondary to changes in habit and people

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' s wages. Today, to
think that this can be exacerbated by other

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causes. Of course it is,
especially in the adolescent population, in the

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young population, which is increasingly using
night hours and sleep hours to be connected

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to technology. The use of lights, tablets, screens, all these technologies

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that can lengthen that sleep start time, can generate that a specific population can

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begin to present more sleep disorders,
that leads to a public health crisis,

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by the consequences of insomnia, of
sufficient sleep time, of the debt of

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sleep and of other sleep disorders associated
with work wages, shifts and the poor

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quality of it. Why the numbers
and research show all this deterioration of sleep

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over time. The answers are many. One of them is that the demands

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of modern society can increasingly shorten the
rest time and worsen its quality. Times

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have changed and life is now more
agitated than it was several decades ago.

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According to the gallop measurement that if
you have minutes back, Americans are more

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stressed? Today, three decades ago, health and well- being research has

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shown a direct relationship between stress and
quality of sleep, which, according to

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the American psychology suociation, is two- way. Those who sleep less are

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more stressed and those who are more
stressed sleep less. A real vicious circle,

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in fact, a Gaul survey.
He found that sixty- three percent

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of those who say they want to
sleep more say they experience stress often,

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compared to thirty- one percent of
those who sleep what they need. How

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it looks like insomnia problems show no
signs of disappearing. This is partly because

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our economy is increasingly organized around sleep- deprived work. In the United States,

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production workers are most likely to suffer
from sleep disorders, possibly because of

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shift work. Cities are increasingly densely
populated and transport times are becoming longer.

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In the 21st century, the lifestyle
added two new sleep disturbers. We take

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large amounts of caffeine to stay alert
and be able to keep pace, and

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we also sleep with portable devices,
with their bright lights and constant doses of

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dopamine that stimulate us and prevent us
from sleeping. But we' re going

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in parts. Coffee or tea or
energizing drinks. It depends on where you

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get your caffeine. It is one
of the most popular measures in the world.

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In fact, the second most popular
after water, and about four hundred

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billion cups a day are consumed worldwide
and it is estimated that in two thousand

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twenty- three, approximately ten four
million hectares of coffee were grown worldwide.

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It is the first thing we think
about when we wake up, the first

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thing we long for, but precisely
its high consumption is making sleep quality worse.

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We take it to stay awake,
but its frequent consumption reduces total sleep

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time and its effect remains in our
body several hours after we take it.

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And if during the week we drink
coffee to stay awake, on weekends,

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we look for liquor to relax.
But alcohol also impairs the quality of sleep

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and makes the stage rem the deepest
and most restorative sleep phase, less profound

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and repair. Find the neuroscience doctor, Luis Guillermo Duque, to explain to

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me better how much the quality of
sleep affects substances such as coffee and alcohol.

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This answered me. Coffee is a
nervous system exciter. Therefore, the

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amount of coffee ingested and, in
turn, the amount of caffeine ingested,

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as well as chocolate, tea and
energizing drinks that usually have other nervous system

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exciters, will affect the quality,
the quantity and the possibility of having a

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restful sleep. The recommendation for those
who have insomnia, for example, is

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to avoid all black drinks, all
drinks that have caffeine content and, in

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other cases, that those who have
difficulty falling asleep, I took maximum four

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cups of coffee a day, maximum
until three or four in the afternoon.

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With regard to alcohol, alcohol interferes
with sleep phases and will produce an interrupted

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sleep. Initially it produces sleep that
is what happens to drunkards, but later

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it affects the general cycle of sleep
and the dream that produces is a non

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- repairing sleep, It is a
dream that does not fulfill the cycles and

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does not finally reach the sleep rem
or, to the sleep mor that is

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the dream in which you rest in
a real way. And one last factor

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that is helping to worsen the quality
of sleep is the screens. By that

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I mean the time we use cell
phones, tablets, computers or watch TV,

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but especially this is taking on children
of teenagers. It would not be

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enough to cite the number of studies
that have concluded that excessive screen time in

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terms of sleep quality and therefore has
numerous adverse physical and psychological manifestations. How

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the use of screens affects the quality
of sleep that gives this restlessness to neurologist

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Carlos Mario Chavarría, and this he
told me, we have to start from

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the fact that sleep is important in
processes of consolidation, of learning memory and

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that it also has vital neuroendoken functions. In this way, it has been

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increasingly demonstrated that the use of screen
is associated with less sleep, which contributes

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to an insufficient sleep and, moreover, was a moment in sleep latency understood

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as that interval between that we lay
down and fell asleep. Both can potentially

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present memory failures and learning consolidation failures. Precisely because of this it has also

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been related to a moment in anxious
symptoms and the wavelength of screens, cell

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phones and tablets. Specifically, it
has been seen that it can interfere with

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the secretion of hormones that regulate sleep, on the one hand, and also

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that they are related to processes,
for example, obesity. The recommendation,

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especially in adolescents and children, is
that screens should not be used within two

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hours before sleeping as a measure of
sleep hygiene and that, in addition,

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the use of screens should not affect
mealtime, routines, sleeptime and physical activity.

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Humanity has dedicated poems, films and
even sciences to understanding what happens in

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our dreams, to understanding them,
to interpreting them, to bringing something from

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them to the world we live in. When we are awake, we call

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it dreams that which we long for
and nightmares to uncomfortable or distressing situations.

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Dreams are important, they affect our
real life. That' s why we

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have to take care of sleep,
try to get enough sleep and good.

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I hope this chapter helped consider the
dream. That' s not while listening

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and paraphrasing the topollillo until the next
week, if God wants and rest well

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I am Roberto Pombo, and this
was chapter ninety- six of my questions.

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See you in the next chapter from
now on. This chapter of my

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questions is available on all podcast platforms. This episode was made possible by Kafan.

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Family compensation box. Dirección Roberto Pombo, Producción General Juan Abel Gutiérrez,

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editorial advisor, Daniel San Pedro Espina, scripts juan Abel Gutiérrez and Johnny Rodríguez.

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Field production Marcela Salazar and Lucía Beltrán
Audio production Carlos Bernar