Quality sleep is a potent remedy for a healthy body.
By: Nketia Anthony (MPH. Health Education and Promotion, BSc. Herbal Medicine)
To enjoy an active, meaningful, and healthy life, certain phenomenon of life needs to be well adhered to always. One such phenomenon is Sleep. As you would, at a point in time, reboot a computer to prevent overheating which might affect its functioning, the same way the body would, at a point in time, need adequate and quality sleep to stay active and healthy.Â
Sleep can be described as a restorative period for the body which enhances growth and development. It is that particular moment in time when the body cleanses and restores itself, resets the brain’s memory as well as reboot other critical functions including the immune system and metabolism. Due to its roles, it is therefore not surprising people utilize about one-third of their day sleeping.
Many factors contribute to preparing our body to fall asleep and wake up. There is an internal body clock that typically has a 24-hour repeating rhythm (called the circadian rhythm) that controls when we are awake and when our body is ready for sleep. It is worth noting that the rhythm and timing of the body clock change with age. Based on the circadian rhythm, hormones such as adenosine, melatonin, and cortisol are released by the body to aid in the process of sleeping and waking up. Moreover, natural factors such as light and darkness help determine when you feel awake and when you feel sleepy. Hence, it is advisable to sleep in a dark and cool room as sleeping in a bright and hot room can interfere with the quality of sleep.
Subjecting one’s self to better and sound sleep is essential for good health; a process relevant for one’s wellness. According to scientists, sleep has immense benefits on our body and health. These benefits include;
- Improving healthy brain function and emotional well-being
- Enhancing physical health
- Improving daytime performance and safety
- Improving concentration and productivity
- Improving the immune function
- Enhancing athletic performance
- Reducing the incidence of heart diseases and stroke
- Affecting glucose metabolism and type-2 diabetic risk
The duration of sleep is also an important aspect to consider when focusing on the quality of sleep. Literature asserts that the recommended length of sleep depends on a person’s age and likewise varies from person to person. Per the age category, the following duration has been stipulated as the required hours for a day’s sleep.
| Age | Length/Duration of sleep per 24 hours |
| Birth to 3 months | 14 to 17 hours |
| 4 to 12 months | 12 to 16 hours including naps |
| 1 to 2 years | 11 to 14 hours including naps |
| 3 to 5 years | 10 to 13 hours including naps |
| 6 to 12 years | 9 to 12 hours |
| 13 to 18 years | 8 to 10 hours |
| 18 to 60 years | 7 or more hours |
| 61 to 64 years | 7 to 9 hours |
| 65 years and older | 7 to 8 hours |
Unfortunately, certain external factors keep people awake through out the night (the best time to sleep) hindering them from getting quality and stable sleep. These factors encompass learning during the night, preparing for a presentation at work, dealing with a new baby, battling an existing health condition, work stress or family matters.
Regardless what keeps you awake at night and/or its relevance, the truth about inadequate sleep remains. That is, the body becomes fatigued, stressed and weak the next day and hence unable to function effectively. The more reason why it is typical for students who fail to sleep at night perhaps due to burning of the mid-night oil to doze-off in class during lecture hours.
Body organs such as brain, heart and kidney are adversely affected if a person deliberately or otherwise deprives him/herself of enough sleep. Moreover, a person who fails to sleep properly for an extended number of days usually suffers an increased risk of injury, erring and concentration deficit during working hours.
Studies show that sleep disruption causes an increase in activity of the sympathetic nervous system and hypothalamic-pituitary-adrenal axis, metabolic effects, changes in circadian rhythms, and pro-inflammatory responses. Occurrences such as hallucination, mood changes, anxiety, depression, poor memory, poor focus and concentration, poor motor function, fatigue, weakened immune system, weight gain, high blood pressure, insulin resistance and increased risk of early death are highly linked with sleep deficiency.
Take home
Sleep keeps us healthy and functioning well. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.
On the contrary, inadequate or lack of enough sleep can result in side effects like poor memory and focus, weakened immunity, and mood changes.
We need sleep for more than just survival and scientific proof overwhelmingly shows us that we all need to make sleep a priority.
Talk to your doctor or physician if you have difficulty in getting enough quality sleep. They can determine the underlying cause and help improve the quality of your sleep.
**Always opt for a healthy lifestyle, you are the custodian of your own health and well-being**
References
Centre for Disease Control and Prevention. (2019). Sleep and Health – CDC. [Online]. Available at: https://www.cdc.gov/healthyschools/sleep.htm Accessed on: 19/04/2021.
Nunez, K., and Lamoreux, K. 2020. Why Do We Sleep? What Happens During Sleep? – Healthline. [Online]. Available at: https://www.healthline.com/health/why-do-we-sleep Accessed on: 19/04/2021.Sherzai, D., and Sherzai, A. (2019). Why Sleep Is the Most Important Part of Your Day | Psychology [Online]. Available at: https://www.psychologytoday.com/us/blog/ravaged-minds/201911/why-sleep-is-the-most-important-part-your-day Accessed on: 19/04/2021.
