We all know that an adequate sleep is very important to maintain a person’s optimal health and well-being. However, deprivation of it can affect your overall health and ability to do daily activities. Sleep deprivation may be caused by consistent lack of sleep, reduced quality of sleep, or underlying sleep disorders. According to the CDC, children and adolescents who do not get sufficient sleep have a higher risk of health problems so they are advised to get the proper amount of sleep at night to help stay focused, improve concentration, and improve academic performance in school.

Insufficient sleep is linked to many chronic diseases and conditions such as the type 2 diabetes, cardiovascular diseases, obesity, and depression. Recent research suggested to optimized sleep duration and quality to improved blood sugar control in persons with type 2 diabetes. Persons who have consistent inadequate and disruptive sleep also have a higher risk of cardiovascular diseases such as hypertension, stroke, coronary heart disease, and irregular heartbeats (cardiac arrhythmias). Epidemiologic studies have also revealed that short sleep duration may be linked to obesity. Insufficient sleep in children may also adversely affect the function of a region of the brain known as the hypothalamus, which regulates appetite and the expenditure of energy. Risk factors contributing to sleep deprivation and disruption include environmental, psychosocial, sleep disorders such as insomnia and sleep apnea, medical conditions such as diabetes and pain, and lifestyle factors such as consuming excessive amounts of caffeine, drug abuse, and shift work.

Our behaviour during daytime can affect your sleep during night time. To get a good night’s sleep, we have what we call “sleep hygiene” that can help you improve your ability to fall asleep and stay asleep. These are healthy sleep habits that can help improve your sleep health. To improve or establish a healthy sleep habits, you must keep a consistent sleep schedule, establish a relaxing bedtime routine, avoid eating large meals, caffeine and alcohol before bedtime, make sure you sleep in a quiet, dark, relaxing, cool and comfortable bedroom, stay away from electronic devices at least 30 minutes before bedtime, and exercise regularly. Regular exercise and maintaining a healthy diet can help you fall asleep more easily at night. Sleep Foundation has also published recommendations for the amount of sleep needed for each age group. Recommended range of sleep duration is higher among children compared to adults. This is to recognize the importance of sleep in the brain development of children.

The abovementioned healthy sleep habits can help you improve your sleep. Sleeping for long hours but not feeling refreshed, repeatedly waking up during the night, and experiencing symptoms of sleep disorders are all signs of poor sleep quality. If your sleep problem persists, it is advised to consult your doctor to determine the underlying cause. Getting enough sleep is not enough. You need a good quality sleep too!

ZDN DMO II Rowence F. Zorilla, RND

References:

1. Sleep and Chronic Disease

https://www.cdc.gov/sleep/about_sleep/chronic_disease.html

2. Sleep and Health

https://www.cdc.gov/healthyschools/sleep.htm

3. How Much Sleep Do I Need?

https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

4. How Much Sleep Do We Really Need?

https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

5. Short- and long-term health consequences of sleep disruption

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/

6. Tips for Better Sleep

https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

7. Healthy Sleep Habits

https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/