Why is sleep essential for health?

SLEEP IS an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly, impairing your abilities to concentrate, think clearly, and process memories.

According to Dr Je-Vaughn Wynter, medical doctor, internal medicine, at the University Hospital of the West Indies (UHWI), our fast-paced lifestyles may make us feel a bit productive, but when pushed too far, our pace can jeopardise our health, vitality, and well-being. As such, he said it is important that we sleep.

“Sleep is an extremely complicated process that consists of more than merely closing one’s eyelids and counting sheep. It is an active state of unconsciousness produced by the body, where the brain is in a relative state of rest and is reactive primarily to internal stimuli, but has diminished receptivity to environmental stimuli,” Dr Wynter said.

There are two major phases of the sleep cycle: Non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. Non-REM sleep is divided into various stages, numbered one to three (light and deep sleep), each of which serves a different function, such as tissue repair and growth hormone production.

Later in the cycle, REM sleep helps with cognitive processing, emotional regulation, and memory consolidation. REM phase of sleep is also when dreaming, nightmares, and penile/clitoral erection occurs. During this phase, our eyes continue to move but the rest of the body’s muscles are stopped, potentially to prevent injury during nightmares or acting out vivid dreams.

“Virtually every part of the body experiences notable changes during sleep. Outside of the brain, there is a lot changing throughout the rest of the body. Our heart rate and body temperatures drop, our breathing rate slightly decreases and becomes very regular (at least during most stages of sleep), and kidney function slows down (which is why you typically do not feel the urge to urinate as frequently during sleep as when you are awake),” Dr Wynter said.

At the same time, he said other systems in our bodies ramp up during sleep. There is an increase in the release of growth hormones during sleep; this is when children get taller, our skin cells regenerate, and our hair gets longer; melatonin is produced, which helps with sleep, as well as the hormones that regulate our appetites. Additionally, our muscles repair any damage and regular wear and tear from throughout the day.

“Darkness stimulates the pineal gland, located deep in the brain, to produce melatonin, which is a hormone that promotes sleepiness. Excess light exposure can throw off your body’s sleep cycle. Blackout curtains over your windows or a sleep mask over your eyes can aid in blocking light and prevent it from interfering with your sleep,” Dr Wynter said.

How much sleep you require changes with age. However, it is recommended that school-age children get at least nine hours of sleep at night, and teens get between eight and 10. Most adults need at least seven hours or more of sleep each night.

Sleep deprivation is a condition that occurs if you do not get enough sleep. When we get inadequate sleep, it may affect our physical and mental health and cognition.

“We may have trouble learning, focusing, and reacting. Also, we might find it hard to make proper judgement calls; we may feel frustrated, cranky, or worried in social situations. Additionally, there is a risk of chronic health problems, including heart disease, kidney disease, diabetes, high blood pressure, stroke, obesity, and depression,” Dr Wynter said.

Dr Wynter is a part of the Courts (Unicomer) Jamaica BEDucation campaign, that is designed to promote the benefits of quality sleep and choosing the right mattress for optimal rest. Courts’ BEDucation is a comprehensive campaign that includes road shows and in-store workshops that will start on Friday, August 23 in Kingston, and end on Friday, September 20 in Montego Bay.

“It is no secret that a comfortable bed can make a significant difference in getting a restful night’s sleep. Having the best mattress for your needs and preferences is pivotal in making sure that you are comfortable enough to relax,” Dr Wynter said.

“Investing in a supportive mattress and pillow helps ensure that your spine gets proper support to avoid aches and pains. Your sheets and blankets play a major role in helping your bed feel inviting. Additionally, it’s important to find bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night,” Dr Wynter added.

TIPS FOR PEOPLE THAT ARE HAVING DIFFICULTY SLEEPING

• Disconnect electronic devices in the hour before bed.

• If you have spent around 20 minutes in bed without being able to fall asleep, it is best to get out of bed and do something relaxing in low light. Avoid checking the time or using electronics, and return to bed once you feel tired.

• Reserve your bed for sleep and sex only.

• It is much easier to fall asleep if you are at ease. Quiet reading, listening to soothing music, and relaxation exercises are examples of ways to get into the right frame of mind prior to sleep.

• Avoid foods with high sugar content and caffeinated beverages close to bedtime.

• Avoid nicotine close to bedtime.

• Avoid exercising too late at night close to bedtime.

• Avoid bright lights, turn off lights and sleep in a dark room.

WE CAN ENSURE ADEQUATE SLEEP BY PRACTISING PROPER SLEEP HYGIENE

• Maintain a consistent sleep schedule, where you have consistent bedtimes and time when you wake up.

• Keeping noise to a minimum is an important part of building a sleep-friendly bedroom.

• Keep naps around 20 minutes If you nap for too long or too late in the day, it can throw off your entire sleep schedule and make it difficult to get to sleep when you want to. The best time to nap is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes.

• Exercise for at least 20 minutes each day.

• Limit caffeine intake after 2 p.m.

• Consuming alcohol at least an hour before bedtime may affect one’s sleep quality.

• To keep food-based sleep disruptions to a minimum, try to avoid late dinners and minimise consuming fatty or spicy foods.

• Disconnect electronic devices before going to bed. Tablets, smartphones, and laptops can keep your brain wired, and the light from these devices can also suppress your natural production of melatonin.