Overview
- Ministry of Health data and scientific societies report about 21% of people sleep under eight hours and roughly 38–39% experience insomnia or frequent interruptions.
- Specialists link poor sleep with impaired attention and memory, higher anxiety and depression risk, weakened immunity, and elevated risks of hypertension, arrhythmias, coronary disease and stroke.
- Conrado Estol emphasizes three pillars for better rest: regular schedules, avoiding weekend shifts that disrupt Mondays, and prioritizing sleep quality with a target sleep efficiency of at least 85%.
- Estol suggests a quick self-check in which falling asleep in under five minutes signals possible chronic sleep deficit, with a typical sleep onset of 10–15 minutes.
- Guidance includes keeping consistent bed and wake times, sleeping in dark and quiet rooms at a comfortable temperature, avoiding screens an hour before bed, limiting caffeine, alcohol and tobacco, exercising regularly, choosing light dinners, and seeking specialist care for persistent symptoms.