Why is sleep important?
Sleep is an essential component of a healthy, balanced lifestyle. However, the reasons why we function best after a solid eight-hour slumber still baffle many scientists.
What scientists do know is that unless brain cells – otherwise known as neurons – experience some “downtime” they become too stressed to function. Sleep-deprived neurons struggle to process images sent from the retina to the visual part of the brain, and to send sounds detected by the inner ear to the brain’s auditory cortex.
Scientists have also discovered that lengthy periods of sleep deprivation compromise the immune system, inhibit white blood cell activity and block production of growth hormones. The immune system’s reaction to lack of sleep explains why people who struggle to get enough sleep suffer from repeated respiratory illnesses including colds and flu, in addition to increased susceptibility to airborne viruses and other pathogens.
Common sleep disorders
Many people suffer from common disorders that prevent them from falling asleep or staying asleep. The following disorders are a selection of the most common afflictions:
• Insomnia: Inability to fall and/or stay asleep. Causes include stress, too much caffeine, medications, psychological problems and health issues.
• Delayed sleep-phase disorder: Circadian rhythm disorder that interferes with our natural tendency to sleep at night and remain awake during the day.
• Narcolepsy: Neurological disorder that induces sleep without warning. People suffering from narcolepsy will suddenly fall asleep regardless of where they are or what they are doing.
• Parasomnia: Night terrors, sleep walking or other sleep-disruptive events.
• Restless leg syndrome: Neurological disorder characterised by a feeling of intense restlessness and pain in the legs. RLS inhibits sleep because people feel the urge to constantly move their legs while lying down.
• Somniphobia: Fear of falling asleep.
• Bruxism: Repeated grinded of the teeth prevents you from staying asleep.
Read more about sleep disorders
Other common culprits…
Sleep paralysis is a common disorder that is often overlooked by medical professionals. People suffering from the condition experience an inability to move or speak for several seconds as they are falling asleep. They may also experience a choking sensation or pressure on the face and neck. Treatment for sleep paralysis involves taking antidepressants that can effectively regulate sleep stages, or using counselling to address underlying mental health issues like depression and anxiety.
Sleep apnoea is another sleep disorder that plagues millions of people across the UK, and occurs when sleep is disturbed because airflow is interrupted. Normally, tissues at the back of the throat relax slightly during sleep but stay firm enough for the airway to remain open. However, when throat muscles relax too much and impede breathing for more than 10 seconds, the individual suffering from sleep apnoea will snore loudly and gasp for air, causing them to wake up abruptly.
Sleep apnoea is typically treated with a CPAP machine. However, if it is caused by a misaligned lower jaw dentists can create a customised mouthpiece designed to be worn during sleep. This works by shifting the lower mandible forward to open the patient’s bite slightly and keep airways open as they sleep.
The health consequences of poor sleep
Physical and mental health suffers when you do not get enough sleep, and a number of medical conditions can be linked to inadequate slumbers. For example, weight gain can occur when you are chronically tired because sugar is not metabolised efficiently and rapidly turns into fat. Other common side effects include hypertension, oral health issues resulting from bruxism, diabetes (usually as a result of weight gain), depression, irritability, inability to make decisions and significant slowing of reflexes that makes sleep- deprived people more prone to accidents.
Eliminate sleepless nights
• Try to keep a regular sleep schedule by going to bed at the same time every evening.
• Don’t use your bed for anything other than sleep – which means no eating or watching TV in bed.
• Drink your last cup of coffee or alcoholic beverage six hours before going to bed.
• Don’t smoke for an hour or two before going to sleep.
• Do enough physical activity during the day. Try walking or cycling for at least 20 minutes in the late afternoon.
• Hang blackout curtains in your bedroom to block UV rays and minimise street noise.
• Read a relaxing book at bedtime (no Stephen King or Anne Rice!)
• Don’t nap during the day. If you feel yourself craving a nap, get up and get out. Try to do something active that will wake you up.
• Practice meditation techniques to ease racing thoughts at bedtime.
• A high quality mattress is important. A change of mattress is recommended every five years. When it comes to purchasing a new mattress
it is best to invest in the right model, as some are specifically designed for people who sleep on the stomach or back.
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When you can’t sleep
If you can’t sleep, lying in bed tossing and turning is likely to aggravate you more. Instead, get out of bed to drink a glass of water or even some herbal tea. Open the back door, gaze at the night sky or do a crossword puzzle until you feel drowsier. Whatever you do, don’t eat, open your laptop or turn on the TV. Try to keep your mind as empty as possible.
If you continue to suffer from an inability to sleep on a more long-term basis, visit your doctor to ensure a serious underlying medical condition isn’t contributing to your insomnia.
SEE ALSO: Beauty sleep proven to work
