Realizing the Importance of Quality Sleep

 By Michael Jjingo

Are you getting enough quality sleep? Deep and restful sleep is crucial for physical renewal, hormonal regulation, and growth. Several biological processes occur during sleep: the brain stores new information and removes toxic waste; nerve cells communicate and reorganize, supporting healthy brain function; and the body repairs cells, restores energy, and releases molecules like hormones and proteins. Without deep sleep, you're more likely to get sick, feel depressed, or be less efficient.

"Why can’t I sleep?" has become a common complaint among many adults, except for the “Team No Sleep.” Many of us sleep six hours or less per night, which can have serious health consequences. Inadequate sleep increases the risk of obesity, diabetes, and heart disease. Poor sleep is also associated with sluggish reaction times, memory lapses, and a higher risk of headaches, stomach issues, and sore joints.

It starts with proper sleep planning, followed by preparations to achieve the requisite sleep hygiene, and then tracking the benefits. It's better to have an automated bedtime alert to remind us to go to bed. Achieving this can only be done through self-reflection, regulation, evaluation, improving our diet, exercising more, and establishing healthy sleep habits.

Healthy sleep is essential for optimal learning and memory function. Sleep, learning, and memory are complex phenomena not entirely understood, but sleep rejuvenates our memory and sharpens our intellect. It allows us to consolidate and store memories, process emotional experiences, and replenish glucose (the molecule that fuels the brain).

Proper sleep has numerous health benefits and is essential for overall well-being. A lack of sufficient sleep can trigger anything from mild discomfort to potentially life-threatening conditions such as hypertension, heart attacks, and migraines. On the other hand, deep sleep can boost stamina and immunity, while partial sleep deprivation occurs when you get some sleep but not 100% of what your body needs.

During sleep, our body supports healthy brain functions and maintains physical health. In children and teens, sleep also aids in growth and development. Over time, inadequate sleep can increase the risk of chronic health problems.

Healthy sleeping habits can help us stay productive at work and live longer, happier lives. We should aim for at least seven to eight hours of sleep each night. Sleep deprivation impacts not only our physical health but also our mental clarity, emotional resilience, and productivity. Employees who enjoy adequate sleep are more productive at work.

Sleep is not just the time when your body and mind shut down; it's actually a key component of healing and refreshment. When deep sleep is achieved, several benefits are harnessed. If we miss sleep to keep up with our 24/7 world, we pay a price in terms of learning ability, health and safety, and overall quality of life.

Lack of sufficient sleep can trigger mild to potentially life-threatening consequences, ranging from weight gain to heart attacks. Personally, my blood pressure has improved as a result of deep sleep, alongside other lifestyle changes.

With insufficient sleep, work performance begins to suffer, particularly on complex tasks. People are also more likely to experience headaches, stomach problems, sore joints, memory lapses, and sluggish reaction times. In addition, they face a higher risk of falling asleep on the job or while driving.

How much sleep do people need? The answer varies based on the individual. Guidelines recommend that adults aged 18 to 60 get at least seven to eight hours of sleep per night. As people age, this number can change. Those aged 61 to 64 and older should aim for seven to nine hours, but again, these are estimates, and some people may need more or less, depending on their individual needs.

Surprisingly, children need more sleep. Guidelines suggest that toddlers (ages one to two years) require 11 to 14 hours of sleep per day. Pre-schoolers (ages three to five) should get 10 to 13 hours (including naps), and school-age children (ages six to 12) need nine to 12 hours. Teenagers need eight to 10 hours of sleep. Are we ensuring they get enough?

It may seem obvious that deep sleep is beneficial. Even without fully understanding what sleep does for us, we know that going without it for too long makes us feel terrible, and that getting a good night’s sleep can leave us feeling ready to take on the world. Scientists have gone to great lengths to understand sleep’s benefits fully. Studies of humans and animals have shown that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital processes.

The writer is the general manager of Commercial Banking at Centenary Bank