Sleep, according to the National Nutrition Council (NNC), is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. If you feel sleepy and tired when it's just 9 o’clock in the morning, maybe, it's because you sleep insufficiently or are sleep-deprived.
It's crucial to remember that not all corners of the world enjoy the luxury of ample rest, with the Philippines standing out as one of the nations grappling with sleep deprivation.
Since 2019, the Philippines has found itself among the ranks of sleep-deprived nations, where the business of modern life, coupled with various societal factors, have contributed to a widespread lack of sufficient sleep. Factors such as long work hours, stressful commutes, irregular schedules, and the pervasive use of electronic devices all play a role in disrupting sleep patterns across the country.
A study conducted by the Sleep Cycle since 2019, an app that tracks how much shuteye people are getting revealed that a staggering 45 percent of adults in the Philippines do not get the recommended 7 to 9 hours of sleep per night.
This concerning trend highlights the urgent need for individuals to prioritize their sleep health and for communities and policymakers to promote initiatives that support healthy sleep habits.
The consequences of sleep deprivation extend far beyond feeling groggy or irritable the next day. Chronic lack of sleep can have serious implications for both physical and mental health. Here are just some of the few ways in which insufficient sleep can impact our lives:
1. Impaired Cognitive Function: Sleep plays a crucial role in cognitive processes such as attention, decision-making, and problem-solving. Sleep deprivation can lead to decreased alertness, memory lapses, and difficulty concentrating.
2. Mood Disorders: Insufficient sleep is closely linked to an increased risk of anxiety, depression, and mood swings. The emotional toll of sleep deprivation can strain relationships and hinder one's overall sense of well-being.
3. Weakened Immune System: Quality sleep is essential for a healthy immune response. Chronic sleep deprivation can make individuals more susceptible to infections and illnesses.
4. Increased Risk of Chronic Diseases: Studies have shown that insufficient sleep is associated with a higher risk of developing conditions such as obesity, diabetes, cardiovascular disease, and even certain types of cancer.
In an article by the Department of Science and Technology – Philippine Council for Health Research and Development (DOST-PCHRD), it is said that according to study by the U.S. Centers for Disease Control and Prevention (CDC) lack of sleep causes obesity in children because those who sleep less tend to eat more, thus causing excessive weight gain.
The researchers stated that “Sleep deprivation increases activity in brain reward centers in response to images of palatable food, as well as ‘desire to eat’,” they explained.
Moreover, Registered Nutrition Dietician of the National Nutrition Council, Ayesa Gay Bejerano said that sleep deprivation may disrupt hunger-regulating hormones, causing people to eat more frequently and it increases cravings for foods heavy in added sugar, fat, and sodium.
While the challenges of our modern world may make it difficult to prioritize sleep, there are steps individuals can take to improve their sleep quality:
- Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
- Create a relaxing bedtime routine: Engage in calming activities before bed, such as reading a book, taking a warm bath, or practicing relaxation exercises like meditation or deep breathing.
- Optimize sleep environment: Ensure your bedroom is conducive to sleep by keeping it cool, dark, relaxing and quiet. Invest in a comfortable mattress and pillows that support good posture.
- Limit screen time before bed: The blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep. Avoid using television, phones, tablets, or computers at least an hour before bedtime.
- Watch your diet and exercise: Regular physical activity and a balanced diet can promote better sleep. However, avoid heavy meals, caffeine, and alcohol close to bedtime, as these can disrupt sleep.
On the flip side, prioritizing quality sleep can yield a wealth of benefits that enhance every aspect of our lives:
- Improved cognitive function: Quality sleep bolsters memory, sharpens focus, and enhances problem-solving skills, making us more effective in our daily tasks.
- Enhanced mood and emotional well-being: A good night's sleep can leave us feeling more positive, resilient, and better equipped to handle life's challenges.
- Boosted immunity: Adequate rest strengthens the immune system, helping us ward off illnesses and recover more quickly when we do get sick.
- Better physical health: Quality sleep is linked to a lower risk of obesity, heart disease, diabetes, and other chronic conditions, promoting overall longevity and well-being.
- Increased productivity and creativity: When well-rested, we are more productive, innovative, and efficient in our work and personal pursuits.
As we commemorate World Sleep Day, let us embrace a paradigm shift – one that recognizes the indispensable value of sleep and its profound impact on our overall well-being. Let us challenge the notion that sacrificing sleep is a badge of honor or a necessary sacrifice for success. Instead, let us cultivate a culture that celebrates the restorative power of quality sleep, empowering individuals to make informed choices that prioritize their physical, mental, and emotional health.
This journey begins with education and awareness, fostering an understanding of the detailed relationship between sleep and overall well-being. It is a call to action for individuals, families, communities, and organizations to adopt sleep-friendly practices, creating environments that promote healthy sleep habits and discourage the glorification of sleep deprivation.
Let us embrace World Sleep Day as a catalyst for change – a catalyst that awakens our collective consciousness to the transformative power of restorative sleep. For, in doing so, we pave the way for a healthier, more productive, and more resilient Philippines, where every individual can thrive and contribute to the nation's progress with the vigor and vitality that can only be harnessed through the rejuvenating embrace of quality sleep.
Remember, sleep well, live well! (AVS/PIA-NCR)
