Why you should take your sleep seriously

"I just cannot get rid of this headache and fatigue!" businesswoman, Irene Kakyo, says.

When asked when she last had a good dose of sleep, Kakyo says she cannot afford to sleep while her business associates work their lives away.

Like Kakyo, most people do not realise how important sleep is. The sleep cycle is part of every human being's life and as important as health itself. It ought to be apportioned time on one's schedule.

Bill Nsubuga, a seasoned lawyer, says his personal doctor recommended sleep for 8 hours each day for a week. This was in response and treatment to a restless and fatigued body.

One may call it laziness but, sleep is a vital element required for the body.

Nsubuga says, after that week, he worked better, reasoned better and was always in the right mood for the day as opposed to the grumpy and somber mood he carried previously.

He now makes it a rule to sleep for between 6 and 8 hours a day in order to have a perfectly well fulfilled day.

Shabomwe Ahamize, a professional graphic designer says she is always in a better mood when she gets enough sleep.

She says she thinks better and is more creative while doing her day's work.

Dr Keith Mugarura of the Practice Medical Centre in Najeera, a Kampala suburb, says sleep is categorized in two parts. These he described as;

1.       Non-rapid eye movement (NREM) sleep which usually accounts for close to 70% of sleep. This too is divided into three phases;

•   Phase 1: One is relaxed, but may stir or awake easily for about five to 10 minutes

•   Phase 2: One's body starts going into deep sleep. The heart rate and body temperature will drop.

•   Phase 3: One is now in deep sleep and will not be easily woken up

2.       Rapid eye movement (REM) which accounts for 30% of our sleep. During this phase our muscles are temporarily paralyzed and dreaming usually occurs during this phase.

Mugarura adds that sleep is normally experienced in cycles. One sleep cycle is the time it takes from NREM to REM and back and this usually takes about 90-120minutes, ensuring a good seven to nine hours of sleep and the process repeats itself.

He says adequate sleep will involve between four to five of such cycles. During these cycles, the body is working to maintain a healthy brain, good mental health, and general wellbeing.

This could explain Nsubuga's wellbeing after the doctor's recommendation.

It also explains the constant headaches and fatigue that Kakyo experiences.

Mugarura says the sleep-wake cycles are controlled by complex biological processes that are collectively called, the internal clock.

"Poor sleep hygiene and habits can lead to abnormalities in this balance and this will cause sleep disorders such as parasomnias, where unusual experiences or behaviour will occur during sleep.

"These may include sleepwalking, night terrors, nightmare disorders or dyssomnias, where the disorder is due to an abnormal amount, quality and timing of sleep like insomnia, hypersomnia, and narcolepsy," he says, adding that these abnormalities will cause sleep deprivation or sleep deficiencies.

Effects of sleep deprivation

The Bible says there is a time for everything and that God gives sleep to those He loves. However, too much of it is not healthy.

Mugarura says sleep deprivation or deficiency will cause problems with learning, focusing, and reacting. He adds that one may have trouble making decisions, solving problems, remembering things, coping with change, and controlling emotions and behavior.

"Also, one may take longer to finish tasks, have a slower reaction time, and make more errors. It even has more severe effects like heart diseases, high blood pressure, diabetes, and stroke, among many other serious issues," he says.

However, Mugarura says sleep abnormalities can be managed by getting enough sleep. He gives tips on how to improve sleep hygiene and foster good sleep-wake habits: These are;

•   Have a regular time for sleeping and waking up. Try to keep the same sleep schedule on weeknights and weekends.

•   Use the hour before bed for quiet time. Avoid strenuous exercise and bright artificial light, such as from a television or computer screen. The light may signal the brain that it is time to wake up.

•   Avoid heavy and/or large meals within a couple hours of bedtime. (Having a light snack is okay). Also, avoid alcoholic drinks before bed.

•   Avoid nicotine (for example, cigarettes) and caffeine (including caffeinated soda, coffee, tea and chocolate). Nicotine and caffeine are stimulants and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.

•   Spend time outside every day (when possible) and be physically active.

•   Keep your bedroom quiet, cool, and dark (a dim night light is fine if needed).

•   Take a hot bath or use relaxation techniques before bed

•   Napping during the day may provide a boost in alertness and performance.

Whether you decide to sleep enough or not, it is entirely a health choice you have to make for the proper operation and wellbeing of your body, mind and soul. And whether you make it fundamental or not, it still is - fundamental!