From a scientific point of view, getting enough sleep plays a big role when it comes to one’s overall health. With people hooked to social media, experts say it is common to find that most end up spending many hours on their gadgets, especially during the time they are supposed to be asleep. Celestine Karangwa, a medic at TCM Technology Clinic in Remera, Kigali, says excess use of social media close to bedtime can reduce sleep quality and increase the risk of a multitude of sleep issues. He says that it’s essential for one to put in mind that getting enough sleep allows your body and mind to recharge, making one feel rested and alert. Getting a good night’s sleep According to Karangwa, when you have a healthy sleep pattern, your body remains strong. “Without enough sleep, first of all, the brain ceases to function properly, which can alter your abilities to concentrate as well as process memories,” he observes. With youngsters, he says, getting enough sleep helps foster memory formation and learning, and that for a good memory, ensuring they sleep well is important. Emmanuela Uwamahoro, a psychologist, says when one gets a good night’s sleep, it helps regulate mental and emotional health, thus helping one take on challenges with more resilience. She goes on to note that when you sleep well, it also helps you recover from mental as well as physical exertion. In fact, Uwamahoro says, it has been established that sleep and health are strongly related, and for this reason, poor sleep can increase the risk of having poor health, and poor health can make sleep inflexible. “It’s also essential to understand that having sleep disturbance is one of the first signs of distress, therefore, working on this earlier enough is vital,” she says. Private Kamanzi, a nutritionist, says getting enough sleep helps keep one’s immune system strong, adding that one is more likely to get sick when sleep-deprived. Also, he says, sleep and metabolism go hand-in-hand, noting that it helps support physical health by regulating metabolism and many other body functions. “When you aim at getting enough sleep on a daily basis, it enhances your productivity, which can give you time to have a social life too,” he says. How do you maintain this? For one to maintain a good sleep pattern, Karangwa says it’s important to take a nap at some point, at least 15 to 45 minutes. He says this is recommended because it helps give one energy, making you more alert and improving mental performance in general. However, avoid late afternoon and evening naps because they can disrupt night sleep. Another technique of getting enough sleep, Karangwa says, is ensuring you wake up at the same time every day, even on the weekend. He notes that research indicates that this can make up for lost sleep, and erratic wake times cause havoc to your circadian rhythm. For instance, he says, if one wakes up at 4am, ensure you maintain this even on days you are not working. Changing the time can perpetuate a late sleep cycle. Uwamahoro says to avoid screens 30 to 60 minutes before bedtime. She explains that using gadgets when you are about to sleep can disrupt your natural sleep-wake cycle and make it harder to fall asleep. If you can’t turn off the tech, she says, it is recommended that one dim their screen or simply put the phone in silent mode to avoid any disturbance. Kamanzi says exercising regularly is important too, especially when it comes to creating more restful sleep. Stay away from caffeine and alcohol as this has been found to disrupt sleep. Caffeine is said to stay in your system for up to eight hours and can keep you awake, and while alcohol may make one feel drowsy, it decreases sleep duration and quality.
