Poor sleep: Silent pandemic in our lives

Poor sleep: The silent pandemic in our lives (Photo: iStock) Studies indicate almost a third of all adults do not get the recommended sleep, leading to mental health and physical implications. The recommended sleep duration in adulthood for optimal health is 7-9 hours, from years 18-65 and 7-8 hours for adults above 65 years. Sleep is defined as a natural state of rest characterized by reduced responsiveness to external stimuli, altered consciousness, and specific physiological changes. It is essential for various bodily functions and overall health. Adequate sleep is crucial for memory consolidation allowing the brain to integrate and strengthen newly acquired information into long-term memory. It also plays a role in improved cognitive functions like skills development, creativity, problem-solving, attention and emotional regulation. Inadequate sleep is associated with increased emotional reactivity, irritability, and mood swings putting one at risk of anxiety, depression and mood disorders. During sleep, the crucial role of neuroprotection takes place via the brain activating the glymphatic system. This helps clear out the waste and toxins that accumulate during the day, protecting one from cognitive decline and helping prevent neurological diseases like Alzheimer's. Chronic sleep deprivation has been linked with damage to brain areas like the hippocampus, which plays a key role in learning and memory. Consequences of inadequate sleep There are other consequences of inadequate sleep including cardiovascular risks like increased risk of heart attack and stroke, and metabolic risks like obesity and diabetes. At the societal level, the economic burden occasioned by sleep disorders is a cause of concern with reduced productivity, increased accidents at work and on the roads and increased healthcare costs. Inadequate sleep is caused by psychological factors like stress, anxiety and emotional distress, physiological ones like medications, health conditions and pain, environmental ones like light, noise and air quality, social factors like family issues and social networks, as well as lifestyle factors like irregular sleep patterns, substance use and prolonged screen time. Common sleep disorders There are many common sleep disorders, with insomnia being the most prevalent. It is characterized by difficulty falling asleep, staying asleep and waking up too early. Sleep apnea is a serious disorder where breathing repeatedly starts and stops during sleep, while narcolepsy is a neurological disorder characterized by excessive daytime sleepiness and frequent sleep attacks. Parasomnias are characterized by abnormal sleep behaviour including sleepwalking, sleeptalking, nightmares and even bedwetting. Uncommon ones include circadian rhythm disorders leading to a disrupted internal clock affecting sleep-wake rhythm and restless leg syndrome presenting with the uncontrollable urge to move the leg leading to uncomfortable sensations. What to do The available remedies for inadequate sleep include sleep hygiene practices like a consistent bedtime schedule, a relaxing bedtime routine, avoiding stimulants and limiting screen time before bed. Lifestyle hacks like physical activities, proper diet and managing stress are also good for you. Sleep aids, psychotherapy and medication may be recommended in certain conditions where the above remedies fail, by a qualified healthcare professional. - The writer is a licensed psychologist/psychiatrist clinical officer and lecturer KMTC Meru Campus

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