The Impact of Insufficient Sleep

By Mohamad Ali

Sleep is a cyclical restorative process which allows the body to replenish its immune system, and plays a crucial role in our health and well-being. The decreased ability to react to stimuli distinguishes sleep from quiet wakefulness, while its reversibility distinguishes sleep from coma.

Sleep is an active period when the body rejuvenates and regenerates. Poor-quality sleep and not enough sleep cut down that process and we develop a sleep debt that we never get back. If unaddressed, sleep disorders can also generate their own health complications. Sleep is something our bodies need to do and we have no other way out of the situation. It provides essential nourishment for both body and mind.

During sleep, people experience repeated cycles of rapid eye movement (REM) and non REM sleep, beginning with an NREM phase. REM sleep which tends to last for about 30 minutes occurs five to seven times a night. If you are deprived of REM sleep, you will feel restless and at times depressed.

The effects of sleep have far reaching consequences on your health. Both excessive and insufficient sleep have been associated with early death. The amount of sleep that corresponds with the longest lifespan is between five and nine hours a night. Seven hours sleep is linked with the lowest death rate. During sleep, somatotrophin is produced. This hormone helps with the repair and replacement of bone and tissue. Normally, when you sleep the level of the stress hormone, cortisol is low. However, when stressed, cortisol will suppress growth hormone. This will further hinder tissue repair and speed up the aging process.

Insomnia is a very common occurrence in human. If you have difficulty in sleeping at night, it is worth to note the following points:

1. Poor nutrition has an effect on sleep. Calcium and magnesium have a tranquillizing effect on the body. So does pyridoxine.

2. Tryptophan , found in dairy products and turkey, acts as a natural sleep inducer. That is why a warm glass of milk is sometimes recommended before bed.

3. Do not go to bed on an empty or full stomach as both can interfere with sleep.

4. Stay away from nicotine, caffeine and alcohol 6 hours before you sleep.

5. Go to bed in a relaxed state of mind.