Happy New Year!
Did your New Year resolutions include a goal or target on sleep? Are you sleep-deprived? There is growing risk of a sleep-loss epidemic you need to be aware of. When setting new year resolutions, it’s crucial to prioritise healthy sleep habits. Whether your goal is to exercise more, eat healthier or reduce stress, adequate sleep is essential for achieving these objectives. Without proper rest, it becomes much more of a challenge sticking to your resolutions and maintaining a healthy lifestyle.
I have been undergoing a medical missionary programme since last year, which has exposed me to several risk issues affecting our economy. As we commence this new year, let’s discuss the subject matter of sleep and how the growing sleep loss epidemic is affecting us all. Sleep is often overlooked or undervalued in our fast-paced, busy lives. We prioritise work, socialising and other activities over getting a good night’s rest. However, sleep is not a luxury; it is a necessity for our overall health and well-being. Let’s explore why sleep is important and how it impacts various aspects of our lives.
As we step into the new year, many of us are setting resolutions to improve our productivity; but what about our health? One important aspect that often gets overlooked in our quest for self-improvement is the quality of our sleep. In recent years, there has been a growing sleep-loss epidemic, with more and more people experiencing the negative effects of inadequate rest.
Sleep-loss has become a critical issue, with far-reaching implications for human health and well-being. The U.S. Centres for Disease Control and Prevention (CDCP) describes sleep deprivation as a “public health epidemic” linked to a wide range of medical issues, including hypertension, diabetes, depression, obesity and cancer. Sleep deprivation is becoming more common. Many people try to adjust their schedules to get as much done as possible, and sleep is sacrificed. Globally, up to 45 percent of the population doesn’t get enough sleep. Don’t do that anymore to avoid being part of these statistics; be concerned about the quality of sleep you enjoy each day henceforth.
Sleep deprivation becomes a greater problem as people grow older. Multiple factors can cause or contribute to sleep deprivation, including poor sleep hygiene, lifestyle choices, work obligations, sleep disorders and other medical conditions. Sleep deprivation may be driven by voluntary choices that reduce available sleep time. Avoiding habits that overstimulate the nervous system such as exposure to electronic screens too close to bedtime, as well as working and exercising in the evening, can have a profound impact on the body’s ability to shift gears into ‘rest and digest’ mode.
The exact percentage of Ghanaians and Africans experiencing sleep loss is not explicitly available in the research results. Other available research focused more on older adults instead of the general population. A Research Gate study conducted on older adults in Ghana since 2016 showed a significant association between long hours of sleep and chronic conditions. Another study conducted across 8 countries in Africa and Asia, including Ghana, reported that 16.6% of participants experienced extreme nocturnal sleep problems. Since these percentages may not represent the entire population and are not the most recent, more accurate information would be best to help us obtain a comprehensive study or survey that covers all age-groups in Ghana and Africa – an activity ProHumane Afrique International seeks to undertake.
The Impact of Sleep Loss
Research has shown that chronic sleep deprivation can lead to a myriad of health issues, including obesity, heart disease and weakened immune function. Additionally, lack of sleep can impair cognitive function – leading to decreased productivity and increased risk of accidents.
Eight (8) Basic Tips for Better Sleep
To help you prioritise sleep and improve your overall well-being, research suggests you:
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Establish a consistent sleep schedule and stick to it, even on weekends.
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Create a relaxing bedtime routine that signals your body that it’s time to wind-down.
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Avoid screens and bright lights before bed, as they can disrupt your natural sleep-wake cycle.
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Invest in a comfortable mattress and pillows to ensure a restful night’s sleep.
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Exercise regularly for a deeper sleep. Aim for 30 minutes a day, 5 days a week.
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Eat your meals at consistent times day after day.
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Avoid heavy meals, nicotine, caffeine and alcohol before bedtime.
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Put your devices away an hour before bed, and sleep in a quiet, cool and dark environment.
