How to improve the quality of sleep in the modern world, full of stress and constant interruptions, has become one of the most important challenges facing today's society. If we add to this the tremendous heat wave we are suffering in these summer days, with night-time temperatures around 30º in some parts of the country, the challenge is multiplied. Nowadays, getting a good night's sleep is an elusive goal for many people.

WHO data on sleep

According to the latest data provided by the World Health Organisation (WHO), around 40% of the world's population suffers from sleep disorders, so we can say that knowing how to improve the quality of sleep has become a matter of public interest. If you are one of the large number of people who struggle every night to get to sleep, or if you wake up tired because you have not had a good night's sleep, we invite you to read on, because Raquel Medina Ramírez, clinical physiotherapist, doctor in Neurosciences from the University of Las Palmas de Gran Canaria, Master in Sleep Medicine and specialist in Non-Invasive Neuromodulation NESA®, wants to find answers to the main question that concerns us today: how to improve the quality of sleep. Here we go.

Is sleep deprivation a 21st century disease?

Impact of the Industrial Revolution on sleep patterns

Lack of sleep, as well as poor sleep quality, can lead to major diseases related to the nervous system. If you are sleep deprived you are at a much higher risk of cardiovascular disease, cancer, diabetes or depression. However, as Dr. Medina points out, ‘this global problem is relatively new, because in the past it was not an established problem. It was not until the Industrial Revolution, at the end of the 18th century, that human beings changed the way they slept. With factory schedules and long working hours, people had to get up early to start work and sleep became night-time only, monophasic. This new situation contrasts with rural life or more rural societies where there were no set schedules and, moreover, it was possible to supplement night-time rest with naps during the day.

Hyperconnectivity and its effect on sleep quality

Today's industrialised society, with a population hyperconnected to screens 24/7, is facing a progressive deterioration in sleep quality. This has led to the definition of poor sleep quality as the great pandemic of the 21st century.

Do you now understand why addressing the question of how to improve sleep quality is urgent? Let's move on.

How to improve sleep quality and the consequences of not doing so

Consequences of poor sleep quality

Good sleep hygiene is vital for a good night's rest. Sleep is one of the vital functions of human beings, like eating or socialising, and if we do not have a good quality of sleep, there will be fatal consequences. Doctor Raquel Medina explains it very well: ‘According to current studies, for a person between 18 and 60 years of age, it is advisable to sleep between 7 and 9 hours a day. This will allow metabolic reactions modulated by the autonomic nervous system to occur during sleep and its phases, which will ensure rest and recovery.

Importance of non-REM and REM phases

It is well known that sleep is divided into two main phases, the non-REM phase and the REM phase. It is the balance of the two phases during the night that ensures good quality sleep. During the non-REM phase of sleep we recover muscle fatigue, tiredness and the immune system, and during the REM phase memory and concentration take hold in the central nervous system.

Health risks associated with a lack of sleep

If the quality of sleep deteriorates, decreasing in hours, or if the phases are not performed properly, it has been shown that we are more likely to suffer from diseases such as heart disease, Alzheimer's, dementia or even cancer. There are many high quality scientific studies that have shown that sleeping badly for a long time can be a direct and unrestricted highway to these diseases.

Getting a good night's sleep has therefore become a public health issue.

The science of sleep by Raquel Medina, physiotherapist, PhD in Neuroscience and sleep specialist.

How to improve sleep quality with NESA® Non Invasive Neuromodulation

What is NESA® Non Invasive Neuromodulation?

NESA® Non Invasive Neuromodulation is an advanced technique designed to stimulate the vagus nerve, an essential component of the autonomic nervous system. This system is responsible for regulating many involuntary bodily functions, including the sleep-wake cycle. By stimulating the vagus nerve, we can help balance the autonomic nervous system, promoting a more relaxed state and preparing the body for deep, restful sleep.

According to Medina, ‘there are numerous scientific studies that confirm the effectiveness of NESA® Non-Invasive Neuromodulation as a treatment to regulate the autonomic nervous system, thus improving homeostasis and nervous regulation of vital functions. If we have a healthy and well-regulated autonomic nervous system, it will ensure that the phases of sleep are fulfilled and that we can get a good rest. If the ANS is dysregulated, affected by stress, poor diet, chronic diseases or systemic inflammation, it will cause us not to sleep well. And, therefore, continue to cause disaster in our body until it leads to serious illnesses as a result of poor sleep quality.

As Dr. Raquel Medina points out, there are multiple scientific studies published on the effectiveness of NESA® Non Invasive Neuromodulation in different populations such as athletes, children, patients with multiple sclerosis, overactive bladder or some type of cognitive impairment. These scientific publications have shown that non-invasive neuromodulation generates a regulation of the ANS and also a 60% improvement in the quality of sleep of patients.

In addition, non-invasive neuromodulation can be used as a substrate treatment to address certain pathologies that have to do with the proper functioning of the autonomic nervous system.

Benefits of NESA® Non-Invasive Neuromodulation

Before we say goodbye, we would like to remind you of some of the scientifically proven applications of NESA® Non Invasive Neuromodulation that answer the question we asked at the beginning of this article: how to improve the quality of sleep:

• Improved sleep quality: Stimulation of the vagus nerve helps to achieve REM sleep, which is essential for restful rest.
• Reduced stress and anxiety: By promoting a more relaxed state, the technique helps to reduce stress and anxiety levels, contributing to better sleep.
• Regulation of circadian rhythms: For those whose circadian rhythms are out of sync, this technique can help realign them, facilitating a more natural and effective sleep cycle.
• Reducing brain hyperactivity: By reducing excessive brain activity, neuromodulation facilitates deeper, more restful sleep.

Advances and resources in NESA® Non-Invasive Neuromodulation for sleep

Clinics with NESA® medical technology

In conclusion, NESA® Non-Invasive Neuromodulation offers a safe and effective alternative to improve sleep quality and overall health without the side effects associated with many pharmacological treatments. If you are looking for ways to improve your sleep quality, get a good night's rest and improve your overall well-being, consider exploring the benefits of this innovative technique. You can find your nearest clinic with NESA® medical technology at NESA Clinics.

Training for healthcare professionals

If you are a healthcare professional and would like to specialise in sleep, check out our new 4SleepDrive®hybrid online and face-to-face training .

Recommended reading: Why we sleep, by Mathew Walker

To learn more about the history of sleep and its importance, we recommend reading the book Why we sleep by Mathew Walker.