These days we seem to be losing sleep over sleep!!
Sleep, though very important to our body, has been taken very casually. Staying up late or avoiding sleep altogether has become fashionable. So much so that sleeping early and ontime has become an object of ridicule. As we go about our hectic lives, sacrificing sleep for everything else seems to be the first and most natural solution in order to squeeze out more than 24 hours out of each day.
And there are many of us who spend sleepless nights about the how, why and what about perfect sleep. Fret not and read on..
Do you know that Sleep is more important to our body than even food, water or exercise ?
Normally a human body, depending on the size, activity level and amount of stored fat can live for a little more than three weeks without food. In exceptional cases one can even live a few days longer. Without water, we can survive for about a week in normal health conditions. But when we go without sleep even for 24 hours, our performance becomes equivalent to that of an intoxicated person. If we skip sleep for more than 3 days then our body and mind begins to function in an highly altered state that can even lead to death. So, effectively the human body can go without food or water for a little longer than no sleep.
Our body requires good rest in the form of sleep first and then nutritious food & water.
How does sleep affect our body?
We go to bed tired and fatigued and get up refreshed.
Sleep repairs the wear and tear of the body and mind incurred during the waking hours.
During sleep most of the repairing and growth related functions of our body are carried out.
India is a sleep deprived nation
It is an oft-repeated fact that consistently getting 7-8 hours of sleep is important for our good health. Any less not only affects our mood and energy levels for the next few days, but also increases our risk of serious chronic health conditions.
But are we getting enough sleep in our mechanical lifestyle ?
According to an Indian sleep survey conducted, the following results were found:
About 93% of Indians are sleep deprived
Around 72% of Indians wake up 1-3 times per night
Around 87% of Indian population confirms that lack of sleep is affecting their health
More than 58% of Indians believe their work suffers due to lack of sleep
About 38% have witnessed a colleague falling asleep at work
Why are people spending sleepless nights or sleeping poorly?
Many factors interfere with natural sleep patterns:
Pain such as body aches, headaches, toothaches
Itching associated with psoriasis, eczema and other skin disorders
Medical disorders such as nose block, asthma, breathlessness and coughing
Psychiatric disorders like depression and anxiety
Addition such as alcohol, caffeine, drug abuse or even digital addiction
Stress, example, job loss, death of loved ones, divorce, lack of money or losing something valuable
Acidity causing ulcer, heartburn or acid reflux
Irritable bowels, causing frequent trips to the washroom
Environmental factors such as light, noise, extreme temperatures
Lifestyle patterns such as working night shifts, extensive business travel, emergency medical duty and so on
Quantity vs Quality
Not just Quantity of sleep but also the Quality of sleep is vital. According to the national sleep foundation, the key indicator of sleep is quality.
There are 2 stages of sleep - Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep.
NREM sleep is the type of sleep where we don’t dream. It is a very relaxed type of sleep that gets progressively deeper through stages called N1(deep), N2(deeper), N3(deepest).
REM sleep is our dream state. Our eyes move rapidly. It's an active sort of sleep in which the brain is almost active. REM sleep is also called paradoxical sleep because we only look like we are fast asleep but there are millions of activities happening inside your brain.
The body shifts between NREM and REM every 90min. This is known as the sleep cycle. Having a complete sleep cycle is important because each type of sleep has its own specific benefits.
For example, some of the things which happen in NREM sleep are:
Wounds get healed
Our energy is restored
Our body undergoes maintenance
White blood cells are created to prop up our body defence mechanism
Our muscles are relaxed and restored
Growth hormones are released
The brain recognises the mental pathways within the cortex, an activity vital to improve learning ability and brain development
Thus NREM is probably the most important part of our sleep. When we are deprived of NREM, our body tries to make up for it whenever it can.
If NREM is so important then why have REM sleep? Why do we need this cycle to occur? Well, when we’re awake, the significant mental stimulus to the brain comes from the surrounding. It is this internal stimulus that assists in processing memories and building new skills.
During REM, our body signals to the brain that it is the ideal time for the brain to reorganise and refile these thoughts, skills and memories of the day.
Dreams, which are part of REM, also help in this process.
How do we measure sleep deprivation?
Most people take sleep for granted. But remember that sleep affects you more than you think. When you sleep, your body heals itself everyday. That’s why you should get required hours of sleep everyday. You can sleep less during the weekdays and try to make it up by sleeping more than required over the weekend.
In general, a healthy adult needs an average of 8 hours of sleep every night. However some individuals are able to function without drowsiness after as little as 6 hours of sleep. Others can’t perform at their peak unless they’ve slept for 10 hours. So this depends upon individual to individual. So it's best to listen to your body, especially when it comes to sleep.
Sleep is even more important for the well being of children, as it directly impacts their mental and physical development.
The general thumb rule for children is :
Toddlers (1-2) 11 to 14 hours per day
Preschoolers(3-5) 10 to 13 hours per day
Older children (6-13) 9 to 11 hours per day
Teenagers (14-17years) 8 to 10 hours per day
Side effects of sleep deprivation
Inability to fight infection or disease
Sleep deprivation prevents our immune system from marshalling forces to fight the foreign bodies that cause infections. This means that our bodies may be unable to fend off invaders. For example sleep is involved in healing and the repair of our heart and blood vessels and ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke.
Weight gain
Sleeplessness causes weight gain due to numerous factors, including hormonal changes and reduced motivation to exercise. Good sleepers tend to eat less calories, whereas sleep deprived individuals have bigger appetites and tend to eat more. Sleep deprivation disrupts the daily fluctuation in the appetite hormones and is believed to cause appetite regulation. This includes increasing the levels of gherkin, the hormone that stimulates appetite, and reduces the levels of leptin, the hormone that suppresses the appetite. So if you are trying to lose weight, make sure you are getting sufficient sleep.
Reduced functioning of the brain
Sleep is important for various aspects of brain function. This includes cognition, concentration, productivity and performance. Sleep deprivation can negatively impact some aspects of brain function to as great a degree as intoxication. Good sleep improves problem solving skills and enhances memory performance in both children and adults.
Athletic performance
The modern athlete knows that physical conditioning and good nutrition are critical in reaching peak athletic performance; however, sleep, while often overlooked, plays an equally important role.
In fact, the quality and quantity the sleep obtained can be the difference between winning and losing on a given game day. If you tell an athlete that there is a treatment that would reduce the chemicals associated with stress, naturally increase the human growth hormone and also enhance recovery rate along with improving performance, they would all rush to take that treatment. Sleep does it all.
Substance abuse
According to a long term study published from the April 2004 clinical and experimental research of alcoholism, young teenagers whose preschool sleep habits were poor were more than twice as likely to use drugs, tobacco or alcohol.
Poor sleep is linked to depression
It has been estimated that 90% of patients with depression complain about sleep quality. Poor sleep is even associated with increased risk of death by suicide. Those with sleeping disorders like insomnia or obstructive sleep apnea also report a significantly higher rate of depression than those without.
Good sleep can enhance our performance !
Good sleep affects us more than we think. Here are the few benefits,
Enhancing decision making skills
Improving memory and concentration
Increasing work efficiency
Widening attention span
Increasing alertness
What can we do to sleep better?
Block out light in your bedroom
Avoid TV and using digital devices before sleeping
Avoid afternoon naps
Set a routine. Knowing our body’s natural sleep-wake cycle or circadian rhythm is the first step. Then we have to make sure that we match our sleep schedule with this cycle on a daily basis. This will result in more complete and refreshed sleep
Exercise regularly
Manage the bedroom temperature and noise
Avoid alcohol, coffee, nicotine and heavy meals in the evening
Practice a relaxing bedtime ritual like reading
Maintain good eating habits
Sleep on a comfortable mattress and pillow
Ensure our body has a balanced pH
The situation is summed up beautifully by Arianna Huffington, the co-founder of The Huffington Post: “ We are in the midst of a sleep deprivation crisis. And this has profound consequences on our health, our job performance, our relationships and our happiness. What is needed is nothing short of a Sleep Revolution. Only by renewing our relationship with sleep can we take back control of our lives.”
So, we cannot ignore the fact that sleep enriches our lives and our health depends a lot on good sleep. Let’s start our own “Sleep Revolution” from today!
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