SONO BOM, DIA BOM!
Autor: Prof. MS Aurélio Machado | Publicado: 2012-02-18T00:28:00-02:00

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 <![endif]-->&nbsp;&nbsp;&nbsp;&nbsp; Recentemente a música perdeu uma Diva, Whitney Houston, uma cantora que fez a fama e, infelizmente, teve seus problemas com drogas. Ela se tratou e conseguiu voltar a cantar, mas para sentir-se melhor passou a usar medicamentos para dormir, tornando-a dependente. Para alguns especialistas, ainda que não confirmado, a sua morte está ligada ao uso abusivo de medicamentos e álcool.
&nbsp;&nbsp;&nbsp; Isso nos faz pensar que atualmente, devido ao estresse do dia a dia, muito trabalho, sedentarismo é comum encontrarmos pessoas que tem dificuldade para dormir, com depressão e utilizam medicamentos, bebidas ou até drogas para se sentirem melhor. Mas será que este é o melhor caminho?
&nbsp;&nbsp; Será este a melhor forma para conseguir dormir, para sentir-se bem, para acabar a depressão? Para algumas pessoas pode até ser, pois usar medicamentos para tais fins é a maneira mais rápida, simples e fácil de buscar o resultado, mas será o melhor método? Estas questões são realmente para pensarmos como está a nossa vida, o que estamos fazendo com o nosso corpo.&nbsp;
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   UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>   <w:LsdException Locked="false" Priority="67" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>   <w:LsdException Locked="false" Priority="68" SemiHidden="false"
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   UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>   <w:LsdException Locked="false" Priority="19" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>   <w:LsdException Locked="false" Priority="21" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>   <w:LsdException Locked="false" Priority="31" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>   <w:LsdException Locked="false" Priority="32" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>   <w:LsdException Locked="false" Priority="33" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>         <![endif]--><!--[if gte mso 10]> 
 /* Style Definitions */
 table.MsoNormalTable
 {mso-style-name:"Tabela normal";
 mso-tstyle-rowband-size:0;
 mso-tstyle-colband-size:0;
 mso-style-noshow:yes;
 mso-style-priority:99;
 mso-style-parent:"";
 mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
 mso-para-margin-top:0cm;
 mso-para-margin-right:0cm;
 mso-para-margin-bottom:10.0pt;
 mso-para-margin-left:0cm;
 line-height:115%;
 mso-pagination:widow-orphan;
 font-size:11.0pt;
 font-family:"Calibri","sans-serif";
 mso-ascii-font-family:Calibri;
 mso-ascii-theme-font:minor-latin;
 mso-hansi-font-family:Calibri;
 mso-hansi-theme-font:minor-latin;
 mso-bidi-font-family:"Times New Roman";
 mso-bidi-theme-font:minor-bidi;
 mso-fareast-language:EN-US;}
 <![endif]-->&nbsp;&nbsp;&nbsp; Podemos dizer que Deus nos criou como uma “máquina” perfeita para o movimento. Nós podemos agachar, pular, correr, rolar, andar, fazer movimentos para frente, para trás, para os lados e muito mais. Mas estamos fazendo todos esses movimentos? Não, não estamos nos movimentando, ficamos a maior parte do dia parado, seja, sentado no trabalho, em frente à TV, dormindo e isso nos torna sedentário.&nbsp;&nbsp;
<!--[if gte mso 9]>     Usuario   14.00             <![endif]--><!--[if gte mso 9]>     Normal   0         21         false   false   false      PT-BR   X-NONE   X-NONE                                                                                             <![endif]--><!--[if gte mso 9]>  <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
  DefSemiHidden="true" DefQFormat="false" DefPriority="99"
  LatentStyleCount="267">   <w:LsdException Locked="false" Priority="0" SemiHidden="false"
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   UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>   <w:LsdException Locked="false" Priority="33" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>         <![endif]--><!--[if gte mso 10]> 
 /* Style Definitions */
 table.MsoNormalTable
 {mso-style-name:"Tabela normal";
 mso-tstyle-rowband-size:0;
 mso-tstyle-colband-size:0;
 mso-style-noshow:yes;
 mso-style-priority:99;
 mso-style-parent:"";
 mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
 mso-para-margin-top:0cm;
 mso-para-margin-right:0cm;
 mso-para-margin-bottom:10.0pt;
 mso-para-margin-left:0cm;
 line-height:115%;
 mso-pagination:widow-orphan;
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 font-family:"Calibri","sans-serif";
 mso-ascii-font-family:Calibri;
 mso-ascii-theme-font:minor-latin;
 mso-hansi-font-family:Calibri;
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 mso-bidi-font-family:"Times New Roman";
 mso-bidi-theme-font:minor-bidi;
 mso-fareast-language:EN-US;}
 <![endif]-->  &nbsp;&nbsp; Juntando todo esse sedentarismo com o estresse do dia a dia, muitos de nós teremos problemas para dormir e porque não fazer exercício físico ao invés de tomar medicamentos que faz dormir, mas gera dependência e traz outros efeitos colaterais.
&nbsp;&nbsp; Vejamos como o exercício pode ajudar a melhorar o sono tendo uma noite tranquila e acordando descansado:
&nbsp;&nbsp; A atividade física estimula o hipotálamo aumentando a liberação de endorfina, serotonina, causando uma sensação de bem estar e melhorando a qualidade do sono.
<!--[if gte mso 9]>     Usuario   14.00             <![endif]--><!--[if gte mso 9]>     Normal   0         21         false   false   false      PT-BR   X-NONE   X-NONE                                                                                             <![endif]--><!--[if gte mso 9]>  <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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 <![endif]-->  &nbsp;&nbsp; Alguns estudos verificaram que o exercício pode aumentar a latência de sono REM* e/ou diminuir o tempo desse estágio de sono, o que retrataria um índice de estresse induzido pelo exercício. Em relação ao tempo total de sono, admite-se que exercícios agudos, em que não há adaptação à sua duração, trazem aumento do episódio total de sono, assim como no exercício físico crônico, indivíduos treinados apresentam maior tempo de sono em comparação com indivíduos sedentários, mesmo sem treinarem, o que reforça a necessidade de mais sono para restabelecer a homeostase perturbada pelo exercício físico.
&nbsp;&nbsp; Em um estudo realizado por Paul D. Loprinzi (publicado em 2011 pela revista (MentalHealth and Physical Activity) com 3081 pessoas, entre homens e mulheres, e descobriu que praticar 150 minutos de atividade moderada a vigorosa por semana melhora 65% a qualidade do sono, diminui a sonolência durante o dia em comparação com as pessoas que praticavam menos exercício ou eram sedentárias.&nbsp;
&nbsp;&nbsp; Para Cardinail (coautor da pesquisa) “existe um contraposto, pode ser mais fácil quando se está cansado pular o treino e ir dormir, mas pode se mais benéfico para a saúde a longo prazo fazer a difícil decisão e ir fazer seu exercício”.
&nbsp;&nbsp; Então, ao invés utilizar calmantes, antidepressivos e medicamentos para melhora do sono, faça exercício físico, mexa-se.
Seu corpo foi criado para movimentar, então levanta dai e vá fazer exercício físico.


Fonte:
Driver HS, Taylor S. Exercise and sleep. Sleep Med Rev 2000;4:387-402
Horne JA, Moore VJ. Sleep EEG effects of exercise with and without additional body cooling. Eletroencephalogr Clin Neurophysiol 1985;60:33-8.
Loprinzi PD., Cardinal BJ. Association between objectively-measured physical activity and sleep, NHANES 2005–2006. Mental Health and Physical Activity 4 (2011) 65e69Youngstedt SD, O'Connor PJ, Dishman RK. The effects of acute exercise on sleep: a quantitative synthesis. Sleep 1997;20:203-14.
http://br.reuters.com
http://www.sleepfoundation.org/alert/study-physical-activity-impacts-overall-quality-sleep