Why is sleep important?

Sleep is not a period of inactivity but it plays a vital role in our good well-being and good health. Good sleep is important for: 

• For healthy brain function, improves learning and problem - solving skills 
• Improves and repair blood vessels and heart hence improve overall physical health. 
• Helps to regulate insulin which controls blood sugar hence reduce risk of diabetes. 
• Improves our immune system to ward off diseases. 
• Important in children as it helps support growth and development. 
• Improves daytime performance and safety on roads

Implications of sleep-deprivation

Sleep-deprivation has many repercussions that can be harmful to our body. These detrimental effects are: 

• Alters activity in brain such that there maybe difficulty in making decisions, problem solving, controlling emotions leading to increased risk of mental health problems like depression, risk-taking behavior and suicide. 
• children may have problem with attention resulting in poor grades, difficulty to get along with pals and temperamental mood swings and depressed. 
• Increase risk of obesity, diabetes, heart disease, hypertension, renal disease, stroke 
• Reduce immune system
• Lack of sleep leads to periods of microsleep whereby you sleep briefly while awake which can lead to accidents and human errors. 

A replenished Sleep


You know that you had a good sleep last night if you wake up refreshed in the morning and you do not feel lethargic in the afternoon. Catch up sleep on weekends for sleep deprived weekdays will not restore your energy or improve your performance the following week. The quality and quantity of sleep will tell you how well-rested you are. 

The DOs to improve your sleep: 

• Have a consistent sleep schedule whereby you sleep and wake about same time daily 
• Have about 6-8 hours of sleep daily. Those requiring more than 10 hours of sleep may have sleeping disorder. 
• Exercise in the day will improve sleep at night 
• Enjoy the sun in the day as it helps regulate your body clock so as to control melatonin to keep you awake in the day and sleep at night. 
• A comfortable environment to sleep with good mattress and suitable pillow. 
• Keep the noise down to avoid disturbance during sleep. Use ear plugs if you have noisy neighbors or traffic outside your flat.
• Have a relaxing bedtime routine by engaging in relaxing activities before sleep like soothing music, warm bath and easy light reading. 
• Manage stress to minimize residual worry at night. 
• Deep breathing, meditation and muscle relaxation exercise (e.g. yoga) helps improves sleep. 
• Limit the number or night /irregular shift work

The DONT's that may affect your good sleep: 

• Being hungry or over eating before sleep may cause stomach discomfort which affects sleep. 
• Exercise shortly before sleep, activates adrenaline rush and release of cortisol which may keep you awake. 
• Do not force yourself to sleep when you are very wide awake, the anxiety to fall asleep make matters worse. 
• Do not take long naps in the evening. 
• Do not have distractions in your bedrooms such as laptops, phones and television. 
• Avoid caffeine and alcohol before sleep, the former makes you awake and latter although drowsy but affects quality of sleep. 
• Avoid drinking too much fluids before sleep as this increases bathroom visits during sleeping time and disturbs quality of sleep. 
• Avoid bright lights before sleep as it suppresses melatonin and causes insomnia. 
• Quite smoking as cigarettes contain a stimulant nicotine which keeps you awake. 

Insomnia and sleep disorders


If you still cannot sleep well at night despite the tips above and if your have symptoms mention below, you may have sleep disorder and need to seek medical attention. Symptoms that may suggest sleep disorder are: 

• Loud snoring with pauses in breathing may suggest obstructive sleep apnoea
• Persistent daytime fatigue and sleepiness
• Unrefreshing sleep
• Difficulty falling asleep and staying asleep
• Crawling sensations in limbs at night 
• Constant headache in the day 
• Falling asleep at inappropriate times like during class/driving 
• Physically acting out dreams during sleep.