Why you need your sleep

It’s a new epidemic that’s wreaking havoc throughout the world today. Many don’t even know they are suffering from it, the results though slow and unnoticeable at first, are catastrophic! These range from reduced productivity, rising rates of infertility, heart disease and even sudden death. It’s causing declining cognitive function especially in the more vulnerable like children. Are you a victim of this vice?

Sleep deprivation is a new epidemic that is wreaking havoc throughout the world today.

What is worse, many people do not know the effects it has on their health and might not link their health problems to it.

The busier one gets, the lower sleep, or at least adequate sleep falls down one’s priority list. An average adult requires at least seven hours of sleep to function optimally.  Children aged 6 to 12 years require 9 to 12 hours of sleep, children 3 to 5 years, 10 to 13 hours whereas toddlers need 11 to 14 hours. Infants should sleep for 12 to 16 hours and newborns may spend up to 20 hours asleep.  Sleep is critical in early life as it promotes growth through the release of growth hormone.

The negative effects of sleep deprivation are numerous. A 2007 study by the University of Warwick found that those who generally slept for less than six hours a night were 12% more likely to experience a premature death over a 25 year period than those who consistently got six to eight hours’ sleep. Due to chronic fatigue individuals may experience reduced productivity and inability to focus and concentrate during the working day.

Over time sleep deprivation causes an increased level of cortisol as our body interprets the lack of sleep as a state of chronic stress. Cortisol is a stress hormone released by the adrenal glands, it is important for helping your body deal with stressful situations. However, when cortisol becomes elevated for too long, it can do more harm than good. It causes impaired memory and mental cloudiness, affecting learning and retention of new information. It leads to high blood pressure and a weakened immune system with the increased risk of infections and other ailments. High cortisol levels also cause mood changes, a low sex drive and lowered fertility.

A good night’s sleep allows your body’s cells and organs to regenerate and heal themselves through the release of vital hormones such as growth hormone. In children growth hormone has the function of promoting growth but in adulthood it does not cause growth but it helps to maintain normal body structure and metabolism and also regulates blood glucose levels within set levels. As we sleep the brain is also at work storing information and memories thus improving memory and other cognitive functions. A lot of these functions happen at specific times during the sleep cycle, making the timing and duration of sleep very crucial. To enjoy the optimal benefits of sleep it is recommended that an adult not only sleeps for a minimum of 7 hours every night but should aim to sleep at least 2 hours before midnight. This is because our bodies are governed by a rhythm based on the biological 24 hour clock which determines when certain physiological processes happen.

As already highlighted, sleep is therefore a critical ingredient for stress reduction, good fertility, lowering blood pressure and strengthening the immune system, through the regulation of cortisol levels. For those trying to lose those stubborn kilos, it is important to get enough sleep, inadequate sleep lowers the levels of the hormone leptin, which signals us to stop eating and increases the levels of the hormone ghrelin which stimulates our appetite, causing us to eat more. Did you know that sleep is a natural painkiller? People with injuries recover faster and feel less pain when they get enough sleep. As we sleep, our brains release opioid-like chemicals called endorphins which are natural painkillers.

Why many people are not getting enough sleep

With the advent of smart phones and other electronic gadgets, the tendency to find yourself up late on social media, working or watching a movie or TV series, is much higher. Electronic gadgets engage you and stimulate your brain keeping you awake till late. They also emit blue light which suppresses the release of the sleep-inducing hormone melatonin, making it harder to fall sleep. Over time these effects combine and lead to chronic sleep deficiency. It’s important to initiate and enforce a digital curfew by switching off TVs, tablets, smartphones, laptops and other electronic devices at least an hour before going to bed.

Sometimes what and when we eat or drink can affect the quality of our sleep. Avoiding heavy meals immediately before bedtime is paramount. Heavy meals can affect the quality of your sleep by causing insomnia and other digestive ailments such as heartburn. Sleep experts recommended that you eat at least 2 – 3 hours before bedtime to allow time for digestion to take place. Stimulants contained in caffeine in coffee, tea, soda, energy drinks and chocolate should be avoided before bedtime. Caffeine blocks a chemical that makes you feel sleepy, called adenosine, and when consumed too close to bedtime may contribute to insomnia.

Stress over work deadlines, financial problems or relationship problems tends to keep a lot of people awake with the mind racing, heart pumping and tossing and turning in bed. Stress hormones adrenaline and cortisol which tend to be higher in people suffering from chronic stress, make you more alert and lead to insomnia. If stress is causing loss of precious of sleep try some relaxation techniques such as deep breathing, or scriptural meditation and prayer. Exercise is a great way of improving the quality and duration of sleep, it not only counters the effects of stress hormones, but also leads to the release of endorphins which help you sleep better. Talking to family or friends can also help in lowering stress. Engaging in healthy activities you enjoy doing such as reading, sport, photography, nature walks, listening to music and gardening can lower stress. Building healthy friendships and connections can also be therapeutic.

Poor work life balance contributes to the lack of sleep as some individuals spend extra hours at work burning the candle at both ends. The long term effects of this are detrimental to your health and to your personal life. Learn to find balance by managing your working day better through setting clear priorities and achievable targets for each day. This might mean saying “no” to distractions and non-priority activities during the day, but the end result is worth it.

In some cases, sleep deprivation may be unintentional for example those involved in shift work or with family obligations such as young children, or looking after an ill person. If you find yourself in such a situation it may be important to schedule the shift such that you get nights off or find help to relieve you ever so often to allow you to rest.

There are also a number of ways you can make your bedroom more conducive for a good night’s sleep. A dark room is more conducive for sleep as in increases the levels of sleep inducing hormone melatonin. Cooler temperatures of around 16 – 18 degrees Celsius are also better for sleep, this is due to the fact that your body temperature drops to its lowest levels when you’re asleep and higher temperatures are likely to cause restlessness. Comfort is also a very important element of a good night’s rest. Different beds suit different bodies, select the best mattress for you which offers the correct support and comfort for your weight and build not too soft causing you to slouch and not too firm applying too much pressure to your hips and shoulders. Your bedroom should be your sanctuary offering you a calm and relaxed atmosphere with no technological toys buzzing and waking you up in the middle of the night.

If you cannot identify why you are struggling to sleep at night, seek medical advice and find out if there could be a medical reason for this. In some instances sleep disturbances can be caused by medical conditions such as depression, obstructive sleep apnea, hormone imbalances, and other chronic illnesses such as mental illness, digestive ailments, heart disease and respiratory conditions.

By Dr. Precious Mlingo