Are you getting enough sleep?
Oftentimes, we dismiss sleep as a necessity to our well-being. A process that is vital to survival, sleep plays a significant role in the human body – from cognitive to physiological functioning.
There are several stages of sleep, each involving fluctuations in brain wave activity. In general, sleep can be classified into 2 stages: Rapid eye movement (REM) sleep and non-REM (NREM) sleep. REM sleep is characterised by the darting movements of the eyes beneath the eyelids. In fact, brain waves during REM sleep are similar to brain waves when we are awake. NREM sleep can be further classified into 4 phases. Each stage of NREM sleep can be characterised by differences in the brain waves. Essentially Stages 1 to 4 of NREM sleep shows a gradual increase of relaxation while also slowing down on one’s heart rate and respiration.
The recommended amount of sleep for people aged 18 to 64 years old is between 7 to 9 hours.
Our circadian rhythm, colloquially termed ‘body clock’, synchronizes our sleep with the day-to-night progression of the outside environment in a 24-hour cycle. A hormone called melatonin is secreted in high concentrations during the night, causing us to feel sleepy. In turn, the secretion of melatonin during the daytime is suppressed as response to light exposure.
Multiple reports have shown that many are not getting enough quality sleep. In fact, its prevalence has become a public health concern. According to a survey by Singhealth in 2015, it was reported that 44% of Singaporeans do not get enough sleep on weekdays. Additionally, 26% of Singaporeans lack quality sleep on weekends. This is a growing concern as the prolonged deprivation of sleep increases an individual’s risk of cardiovascular, metabolic, and even mental diseases over the course of time.
Some immediate short-term side effects of a lack of sleep are daytime sleepiness, mood changes, reduced concentration, and poor memory. When a lack of sleep prevails daily, it starts taking a toll on your physical and mental health. Here is a summary of the long-term adverse effects of lack of sleep on several areas of the body:
Immune system
You may find yourself falling sick more easily when you get inadequate sleep. This is because poor sleep quality also weakens the immune system, increasing your susceptibility to colds and other illnesses.
Cardiovascular health
Sleep deficiency is found to increase blood pressure. As such, the risk of getting high blood pressure, hypertension, and cardiovascular disease is also increased. Getting enough sleep is therefore essential to a healthy cardiovascular system and preventing such non-communicable diseases.
Metabolic health
A lack of sleep is associated with lower metabolism due to a decrease in insulin sensitivity and an increased appetite, which leads to higher food intake. This is often linked to other weight-related issues perpetuated by chronic sleep deprivation such as weight gain, obesity, and type 2 diabetes.
Cognition
Losing small amounts of sleep by 1-2 hours is enough to decrease our physical and cognitive functioning to the same percentage of blood alcohol of 0.06%. Drowsiness during the daytime may increase the risk of getting into accidents. Our attention span is significantly reduced, on top of diminished emotional intelligence.
Mental Health
Sleep deprivation is often associated with irritability, mood swings, and anxiety. This greatly takes a toll on one’s mental health as sensitivity to stress is also elevated. In the long run it increases one’s risk of developing mental health disorders such as depression and anxiety. This effect is also bidirectional in that depression and anxiety also make it more difficult to fall asleep.
The numerous effects of sleep deprivation suggests that it impairs the total functioning of the body, reinforcing the importance of sleep for our well-being.
What if you have trouble falling asleep? Here are some ways you can combat this:
- Avoid consuming caffeinated beverages or alcohol a few hours before bedtime
- Avoid looking through your computer or phone screen before bed. The blue light emitted from the screens stimulates your brain to stay alert, making it harder to fall asleep
- Keep afternoon naps to a minimum. Otherwise, you may have trouble falling asleep later in the night.
- Sleeping in a cooler environment. You may turn on the ceiling fan or air-conditioning to create a cooler temperature as it is known to improve our sleep.
- Exercise a few hours before bed. Exercise increases our alertness while also increasing our internal temperature. By exercising earlier in the day, our bodies get enough time to cool down by the time we are about to sleep, leading to a good night of rest.
- Go to bed at consistent timings. Having trouble falling asleep may be due to a disrupted circadian rhythm. Adhere to a consistent bedtime to enable the circadian rhythm to reset.
Adequate sleep quality and quantity lead to overall better performance, mood, concentration, and decision-making. Sleep has healing effects on the body, acting as a stress-reliever and enabling the secretion of reparative hormones. It is even considered one of the treatment options in dealing with metabolic health problems.
If you still experience difficulty in sleeping and it starts taking effect on your quality of life, we strongly recommend that you consult a doctor to screen for any underlying illnesses. Having sleep disorders or trouble sleeping can also be a symptom of other medical conditions or concerns. In consulting a doctor, they are likely to also examine your sleeping patterns for a certain period of time. Keeping a journal of your daily activities, such as the food you eat, may help to keep track of your sleep and the triggers of sleeplessness.
Many of us face challenges in maintaining a proper sleep schedule while meeting life’s demands. Time set aside for sleep is often displaced to meet these demands, posing a great impediment to establishing consistent sleeping habits. Having awareness of the importance of sleep can be the first step into prioritizing your night of rest. More than a momentary respite, sleep undoubtedly remains a restorative process integral to the human body.