Sleep is a complex physiological process that is regulated globally, regionally, and locally by both cellular and molecular mechanisms. Sleep is extremely important for the individual’s overall health, and it is just as important as eating, drinking and breathing.
When a person is awake for a long time, the system alerts the body about its need for sleep, and it helps the body get enough sleep during the night to regain its energy during the day.
Stages of sleep
An individual pass through two stages of sleep. Several things happen during every stage.
Stage 1: Deep sleep
During this stage, the body increases blood flow to the muscles, repairs muscles and tissues, stimulates growth and development, builds up energy for the next day, and secretes important hormones for the processes of growth and development.
Stage 2: Rapid eye movement sleep (REM sleep)
This stage is characterised by intense brain activity. It is when dreams start, and the body is unable to move. Respiration and heart rates during REM sleep is typically higher and more variable.
The body needs to pass through both stages to get a healthy sleep. Those whose sleep is interrupted frequently may not get sufficient amounts of one of these stages of sleep.
Benefits of restorative sleep
The health benefits of sleep include:
- Longevity: Adequate restorative sleep is associated with increased longevity, as sleeping helps to improve immune system, leading to overall life expectancy.
- Sharper decision-making skills: Quality sleep is associated with improved decision-making abilities, improved concentration, clarity and judgment
- Enhanced athletic performance: Restorative sleep is essential for athletes and active individuals as it acts as a form of energy repletion and conversion in the body, which promotes physical recovery, muscle repair, and optimal performance.
- Reduced risk of chronic diseases: Restorative sleep is linked to a lower risk of developing chronic diseases such as cardiovascular disease, hypertension, and type 2 diabetes. Sleep helps with decrease in free radicals production and assists the body in increasing total glutathione level necessary for scavenging of free radicals
- Optimised metabolic health: Restorative sleep plays a crucial role in maintaining a healthy metabolism. It helps regulate appetite hormones, such as leptin and ghrelin, which influence hunger and satiety cues.
Health consequences of poor sleep
- Negative impact on physical health: Lack of restorative sleep or poor sleep habits can lead to various physical health problems, including weight gain, metabolic disorders, increased inflammation, and decreased pain tolerance.
- Decreased libido and sexual dysfunction: Poor sleep behaviour can negatively impact libido and sexual function in both men and women.
- Increased risk of chronic diseases: Poor sleep behaviour is associated with an increased risk of developing chronic diseases, such as obesity, type 2 diabetes, cardiovascular disease, and hypertension, which can decrease longevity of life.
- Compromised mental health: In addition to mood disorders, poor sleep behaviour is linked to an increased risk of developing other mental health conditions, such as anxiety disorders, bipolar disorder, and schizophrenia
- Impaired eye function: Adequate sleep promotes tear production crucial for lubrication and eye health. Therefore, insufficient sleep can lead to various eye issues, including dry eyes and vision problems, such as glaucoma
- Reduced physical performance: it causes impaired coordination, slower reaction times and decreased athletic performance.
Improving your sleep quality
Several tips for a better night’s sleep include:
- Stick to a sleep schedule by waking up and going to bed at a specific time.
- Create a restful sleep environment that is quiet, dark and cool.
- Avoid caffeine, especially in the afternoon and evening.
- Avoid eating heavy meals before sleeping.
- Do regular early morning exercises.
- Avoid going to bed when you are not sleepy.
- If you don’t fall asleep within about 20 minutes, leave your bedroom and do a mild activity.
- Avoid napping after 3 pm.
- Avoid performing tasks and homework at the end of the day.
- Limit stimuli around bedtime (such as television, computer, and video games).
- Create to-do lists before going to sleep to minimise thinking about them while attempting to sleep.
Engage in light and calm activities in the evening.
