Health Tips

Early to bed, early to rise, makes a man, healthy, wealthy and wise.

Sleep is a dormant part of our lives. It is a state where awareness of environmental stimuli is reduced. It is split into 5 stages. 

Image credit: American Sleep Association

Circadian Rhythms and Sleep

Circadian rhythms are 24-hour biologic rhythms that we have developed over time. The amount of light around us plays a big part in the body’s internal regulation of when and how we sleep. The body’s internal clock regulates when and how we sleep depending on the amount of light around us. When the sun sets, our brain releases hormones to make us sleepy. In the morning, exposure to daylight suppresses these hormones and releases brain chemicals to keep us awake. 

“Good quality sleep, at a decent hour, is a must if you want to keep well.”

Why is sleep important?

1. It keeps your immune system strong and supports healthy growth and development of your body.

Renowned neurologist Dr David Perlmutter has stated that after 10pm the body metabolises a lot of waste products, and from 11pm to 2am, the immune system recharges itself. Immune system helps your body to fight off foreign or harmful substances and keeps it protected.

In a study conducted in 2009, it was found that those who slept less than 7 hours were almost 3 times more likely to develop a cold than those who slept 8 hours or more. 

Deep sleep also triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. 

2. It keeps your appetite and weight in control.

Studies show that sleep-deprived individuals have a bigger appetite and tend to eat more calories. 

Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When sleep is inadequate, the balance is disrupted and this results in higher level of ghrelin and lower level of leptin. 

3. It improves cognitive functions. 

While you are sleeping, your brain goes into restorative mode and prepare yourself for the next day. Having a good night sleep helps to improve learning, pay attention and make decisions.

Studies show that sleep deficiency alters activity in some parts of the brain. If you're sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. 

4. It keeps our mental health in check.

Sleep deficiency also has been linked to depression, suicide, and risk-taking behaviour.

Children and teens who are sleep deficient may have problems getting along with others. They may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. 

Studies show people who are sleep deprived report increases in negative moods (anger, frustration, irritability, sadness) and decreases in positive moods. Insomnia is often a symptom of mood disorders, such as depression and anxiety. It can also raise the risk of, and even contribute to, developing some mood disorders.

Image credit: CNN

How much is enough?

Factors like age, physical activity levels, general health and others can contribute to sleep duration but in general:

• Children – 9  to 10 hours

• Teenagers – 9 to 10 hours 

• Adults – 7 to 9 hours

We tend to need less sleep as we age, but be guided by your own state of alertness – if you feel tired during the day, aim to get more sleep.

What helps:

• Get off from devices and screens ideally 1 hour before sleep time

• Avoid taking long naps during daytime

• Try to not take caffeine-containing drink (tea, coffee) few hours before sleep

• Practice relaxing bedtime routine (meditation, gentle yoga, taking a warm bath)

• Incorporate more physical activities during the day

What doesn’t help: 

• Sleeping pills or medicines that cause sedation

• Alcohol

• Cigarettes

(These substances is likely to cause abuse and addiction which will result in worsening of health condition.)

Unfortunately, a person can’t just accumulate sleep deprivation and then log many hours of sleep to make up for it (although paying back “sleep debt” is always a good idea if you’re sleep deprived). 

Takeaway: Try to keep a consistent sleep-wake cycle. It helps to improve your sleep quality and you will wake up fresher and keep on top of life’s challenges every day!

References:

1. https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/sleep-deprivation 
2. https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/sleep-hygiene 
3. https://www.healthdirect.gov.au/10-tips-for-healthy-sleep
4. https://www.sleepassociation.org/about-sleep/what-is-sleep/
5. https://www.sleepfoundation.org/articles/connection-between-sleep-and-overeating
6. https://www.medicalnewstoday.com/articles/325353#lower-risk-of-heart-disease
7. https://www.betterhealth.vic.gov.au/health/healthyliving/Mood-and-sleep 
8. https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
9. https://wellnessatnih.ors.od.nih.gov/news/Pages/Why-Is-Sleep-Important.aspx

Cover image credit: CNN

Written by

Ms. Charlotte Lee