Research shows that we spend up to one-third of our lives sleeping. Sleep is one of the vital body functions, along with breathing, digestion and immunity. It brings rest and regenerates the mind and body, enabling us to function optimally the next day.
Sleep is not only a factor in good health, but it also affects the quality and rapidity of learning. Yet, we do not know its impact nor give it the importance it deserves. The exact amount of sleep you need will depend on your age, but in general, children need more sleep than adults to support their growth and development.
According to medical studies, in adults, the average sleep time is seven to eight hours, but for some heavy sleepers, who represent about 10 per cent of the population, nine or ten hours of sleep are required for them to feel satisfied during the day.
In contrast, five per cent of short sleepers need only five to six hours a night. Consequently, there is no ideal amount of sleep. The only true test of whether sleep is sufficient is to feel satisfied during the following day. In elderly people, and some cultures, total sleep is often divided into a mid-afternoon nap of about one hour as well.
According to the International Classification of Sleep Disorders (ICSD-3), insufficient sleep is defined as a curtailed sleep pattern that has persisted for at least three months for most days of the week, along with complaints of sleepiness during the day.
There are more than 100 identified sleep/wake disorders, as per revised international classification of sleep disorders, most sleep complaints can be categorised into five, namely, hypersomnia (extreme daytime sleepiness), insomnia which is the most prevalent, circadian rhythm disorders (sleep-wake cycle disorders), parasomnias and disruptive sleep disorders like sleepwalking or sleep talking, and sleep problems associated with other disorders.
Frequently occurring episodes of insufficient sleep are associated with the experience of unfavourable mental and physical well-being.
Although there are numerous cross-sectional studies examining the prevalence of sleep disorders and their consequences in America and Europe, little is known about their occurrence, natural history, and implications on pre-existing conditions in Africa.
There is a paucity of medical literature about sleep in the region. A comparative study on sleep quality among undergraduate medical students in Rwanda showed that poor sleep quality is highly prevalent among medical students in Rwanda. Similar studies in the region have shown high levels of poor sleep quality or disorders.
Extensive research indicates a clear correlation between adult substance use and the prevalence of sleeping problems. Individuals engaged in substance use, be it alcohol, illicit drugs, or prescription medications, often experience disruptions in their sleep patterns. These issues can manifest as difficulties falling asleep, frequent awakenings during the night, or overall impaired sleep quality.
The intricate interplay between substance use and sleep shows the importance of addressing both aspects in comprehensive healthcare strategies, recognising that addressing substance use concerns may contribute to more effective interventions for sleep-related issues in adults.
The issue of poor sleep quality is also quite prevalent in young adults and youth. In research studies done in 2011, two-thirds of adolescents reported insufficient sleep, as did one-third of young adults. In adolescence, insufficient sleep, inadequate sleep quality, and irregular sleep patterns are associated with daytime sleepiness, negative moods, increased likelihood of stimulant use, higher levels of risk-taking behaviours, poor school performance, and increased risk of unintentional injuries.
Several factors contribute to the lack of sleep in adolescence and young adulthood. Insufficient sleep during this critical growth period arises from physiological, behavioural, sociocultural, and environmental changes. There is also a critical influence of the use of technology by younger people which ends up affecting sleep patterns.
When teens get into bed at night, they don’t turn off their cell phones. In fact, they often stay up late scrolling through their social media feeds. Consequently, smartphone use not only prevents young people from getting the sleep they need but also makes them feel less sleepy. This is a critical area that requires our public health intervention because it can often lead to chronic sleep disorders and other mental health problems in younger people.
Good sleep is important for maintaining good health and well-being. Like exercise and a balanced diet, getting enough sleep may help prevent a range of health issues, including heart disease and depression. Getting enough sleep can also play an important role in your weight, emotional wellbeing, blood pressure, diabetes, mental and physical performance, and more. Your future health begins with a good night’s sleep.
Dr Vincent Mutabazi is an applied epidemiologist.
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