Natural sleep clock: Why defying it is a health time bomb

When you talk about good sleep many think about going to bed every night. Some go to bed as early as 8pm while others are forced to burn the midnight candle because of the huge work deadlines. For a normal person, sleep comes naturally as an essential physiological function and performance is affected in situations when it is insufficient. But it is not yet clear about how much sleep is necessary. Ruhengeri Hospital Internal Medicine Specialist, Dr RachnaPande explains that the amount of sleep needed varies from person to person depending on the lifestyle habits. “People who engage in vigorous physical activity or those occupied with work until late in the night need more hours of sleep compared to those with limited activity,” says Dr Pande. The duration of sleep also differs with age and children should receive more sleep to provide enough time for releasing the growth hormone. “Growth is as a result of this hormone meaning children need more of it. As age advances the hours of sleep naturally decline because the body stops its production. As such older people need shorter hours of sleep,” she explains, adding that: “Seven to eight hours of sleep are considered good for an average adult.” Although release of the growth hormone reduces with age, teenagers and young adults require slightly longer hours of sleep. According to the National Sleep foundation, on average teenagers need 10 hours of uninterrupted sleep to leave their bodies and minds rejuvenated for the next day. If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Improves body functioning Without a clear distinction on the duration of sleep, scientists at least agree that enough sleep improves body functioning. Dr Achile Manirakiza, a resident practitioner at University teaching Hospital (CHUK) explains that after sleep, the human body is able to work better. “The normal sleep/wake cycle (Cicardian cycle) for humans has been depicted to be at least a third of the day, meaning it should be a minimum of eight hours to allow the brain rest and perform tasks well after waking up,” says Dr Manirakiza. While most people think that sleeping is only at night, Manirakiza who is also a trainee in clinical oncology at Muhimbili University of Health and Allied Sciences in Tanzania adds that good sleep needs to be split into longer periods that are interrupted with shorter naps either during the day or at night. “Equal sleep intervals don’t provide ample time for the brain to wake up. Sleeping time should be split into shorter naps then longer periods whether during the day or at night. The interruptions are needed because the brain needs a longer time to reboot after waking up,” he adds. Because of the huge work schedules, most people do not receive sufficient sleep but this could have far more reaching side effects to the human body, according to studies. Specialists from the University of Pittsburgh School of Medicine and Western Psychiatric Institute and Clinic revealed that a number of bodily systems and organs are negatively affected by inadequate sleep. These include the heart, lungs and kidneys; appetite, metabolism and weight control; immune function and disease resistance; sensitivity to pain; reaction time; mood; and brain function. One of the researchers, Anne Germain, an associate professor of psychiatry at the University of Pittsburgh compares poor sleep to other risk factor of depression and substance abuse, especially among people with post-traumatic stress disorder. Insomnia and related problems Sleep troubles are universal and it is no surprise that the first ever pan-African and Asian analysis of sleep problems, published in theJournal of sleep estimated that 150 million adults are suffering from sleep-related problems across the developing world. The commonest of these problems being insomnia or lack of sleep, which some doctors believe is a result of using a few substances that impede the brain from turning on the natural sleep clock. Like Dr Pande elaborates, some foods eaten at night contain chemicals that affect the normal sleep pattern. “Tea and coffee taken very late in the night is equally bad because they contain chemicals that affect the natural sleep patterns,” she adds. Experts also point out that too much sleep can be dangerous to the body. Despite contradicting findings on whether sleep results into weight gain there is strong evidence linking heavy episodes of sleep to obesity. Dr Protais Munyarugamba, a general practitioner at Harmony Clinic in Kigali believes that sleeping for less than five hours is unhealthy, but longer sleeping could result into obesity and heart diseases. “Insufficient sleep is highly associated with detrimental effects and much as one needs enough time to rest after working the whole day, too much sleep reduces body activity which when combined with low calorie burning may result into obesity,” says Dr Munyarugamba. Meals and bedtime It is common for people to finish eating and head to bed right away, a habit University Teaching Hospital nutritionist Joseph Uwiragiye advises should be dumped. A child taking a nap during class time. Children need more time to sleep. His explanation is that going to bed direct does not allow combustion of calories instead unused food may end up being deposited as fats eventually affecting the overall quality of sleep. “Every normal person should understand that food consumption should be followed by physical exercise to boost digestion and consequently metabolism. Eating and going to bed is not of any help unless the individual replaces food with flesh fruits or juice,” says Uwiragiye. Most scientists agree that the human body is automated and when it is time for sleep, whether it is during the day or at night, signs will manifest. People should follow the needs of the body although exceptions can be made for the sick people and those with sleep related disorders. editorial@newtimes.co.rw ******************************************** Steps for better sleep 1. Stick to a sleep schedule Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night. There’s a caveat, though. If you don’t fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you’re tired. If you agonize over falling asleep, you might find it even tougher to nod off. 2. Pay attention to what you eat and drink Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. 3. Create a bedtime ritual Do the same things each night to tell your body it’s time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness. Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep. 4. Get comfortable Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there’s enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters. 5. Limit daytime naps Long daytime naps can interfere with nighttime sleep — especially if you’re struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon. If you work nights, you’ll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn’t interrupt your daytime sleep. 6. Include physical activity in your daily routine Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day. 7. Manage stress When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what’s on your mind and then set it aside for tomorrow. Know when to contact your doctor Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve. ******************************************** YOUR VIEWS: How long do you sleep? Clarissa Umuhoza, a Kigali resident Clarissa Umuhoza It depends on how tired I feel. I sleep for at least six hours. Even if I spent the whole day doing nothing, I cannot sleep for long because when I do so, I wake up when the whole body is paining. Felicien Rwiru,a student Felicien Rwiru,a student I only sleep at night. I am not so sure for how long but most likely it is about five hours. Sometimes when I have exams, I sleep for a few hours because I have to wake up and revise. If I don’t have any paper during the day, I sleep half a day then I spend the night reading. Leoncie Uwitonze, resident of Gisagara District Leoncie Uwitonze I always have a problem with sleeping, whether at night or during the day. However much I try to sleep for at least two hours, I find myself awake. The only solution left for me is to make myself very busy by watching movies and reading novels. Patrick Mudahemuka, a teacher Patrick Mudahemuka At most six hours are enough for me. If my schedule is tight, especially during the exam period, I am forced to sleep for a few hours. Mary Claire Mukashimana, a student Mary Claire Mukashimana During the exams, I can even sleep for only two hours, because I have to do my revision thoroughly. It is only when I am free that I can find sufficient time to sleep during the day. Compiled by Lydia Atieno