How Sleep Deprivation Causes Many Diseases

A Consultant Lifestyle Medicine Physician and Founder, Lifestyle Champions International (LCI), Dr Moyosore Makinde, has identified sleep deprivation as the root cause of many diseases.

Makinde, also the President, Society of Lifestyle Medicine of Nigeria (SOLONg), made the assertion at a webinar organised by LCI to mark the ‘World Sleep Day’ in Lagos.

The day is celebrated annually on March 13, to raise awareness of sleep’s critical role in health.

Speaking on the topic: “Sleep Well, Live Better: Unlocking the Power of Healthy Sleep”, Makinde described sleep as ” a cyclical period of rest, which helps to balance one’s circadian rhythm”.

According to her, sleeping well in order to live better is not a myth and sleep is one of the most powerful yet often neglected pillars of health.

She noted that functioning on a limited amount of sleep should not be equated to strength, courage or productivity, saying such was detrimental to the health.

Citing the World Sleep Society (WSS) and World Health Organisation (WHO), Makinde said that no fewer than 42 million adults were predicted to have chronic insomnia worldwide.

She said $417 billion was lost in annual GDP globally due to reduced productivity associated with chronic insomnia.

She added that over 16 per cent of individuals over Africa and Asia have reported extreme and severe sleep problems which were strongly linked to poorer general well-being and quality of life, and psychiatric factors.

The physician emphasised that poor sleep/sleep deprivation was a major contributing factor to diseases that bedeviled human existence.

She listed the long-term risk factors of poor sleep/sleep deprivation to include hypertension, diabetes, obesity, cancer and cardiovascular disease, while other hidden cost were: reduced productivity, poor concentration, increased accident risks and weakened immunity.

She explained that the common causes of poor sleep were stress and anxiety, irregular sleep schedules, excessive screen exposure, late meals or caffeine, noise and poor sleep environment and medical conditions.

According to her, many sleep problems are lifestyle-related and reversible.

“Studies show correlates between sleep deprivation and several cancers.

“Poor sleep is associated with increased levels of stress, anxiety and negative emotions such as anger .

“Poorer sleep efficiency and shorter sleep duration in the weeks preceding exposure to a rhinovirus are associated with lower resistance to the common cold.

“Adequate sleep helps to promote brain health by cleansing the brain of viruses and bacteria, which apparently promote good health,” she said.

On the tips to good/refreshing sleep, Makinde advised that people should maintain consistent sleep schedules, create a wind-down routine, make the room/bed conducive.

She underscored the need to embrace relaxation techniques, avoid screens 30-60 minutes before bed and also avoid intense discussion or ‘mindless scrolling’ which impair sleep quality and increase fatigue

“Diet is a major recommended tip to a refreshing sleep; ensure high fibre diet and avoid heavy meals.

“Keep to the healthy plate – eat 3-4 hours before bedtime and avoid large volumes of drinking water before bedtime.

“Similarly, regular exercise improves sleep quality; move more, make exercise fun, wear appropriate clothes including footwear, aim for guidelines and avoid exercise close to bedtime,” Makinde said.

She recommended E-books sale, short educative video clips, consultations among others as effective tools in communicating ideas to good sleep.

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