The Giving Capsules: New Year Resolutions

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:

• Establish a consistent sleep schedule and stick to it, even on weekends.

• Create a relaxing bedtime routine that signals your body that it’s time to wind-down.

• Avoid screens and bright lights before bed, as they can disrupt your natural sleep-wake cycle.

• Invest in a comfortable mattress and pillows to ensure a restful night’s sleep.

• Exercise regularly for a deeper sleep. Aim for 30 minutes a day, 5 days a week.

• Eat your meals at consistent times day after day.

• Avoid heavy meals, nicotine, caffeine and alcohol before bedtime.

• Put your devices away an hour before bed, and sleep in a quiet, cool and dark environment.

Sleep is an essential part of our daily lives, but it seems that more and more people are experiencing sleep loss. This growing epidemic has significant impacts on our physical and mental health, and it’s important to understand the causes, statistics and repercussions of sleep deprivation.

The Causes of Sleep Loss

There are various factors contributing to the rise in sleep loss. Modern lifestyles often involve high levels of stress, long working hours, excessive screen time and irregular sleep schedules. Additionally, medical conditions such as sleep apnea and insomnia can also play a role in disrupting sleep patterns.

Statistics on Sleep Deprivation

The statistics surrounding sleep deprivation are alarming. According to the National Sleep Foundation, around 35% of adults report getting less than the recommended 7-9 hours of sleep each night. Furthermore, the Centres for Disease Control and Prevention (CDCP) have declared insufficient sleep as a public health epidemic, with one in three adults regularly not getting enough sleep.

The Impact of Sleep Loss

Chronic sleep deprivation can lead to a myriad of health issues, including obesity, diabetes, heart disease and mental health disorders. It can also impair cognitive function, memory and decision-making abilities. In the workplace, sleep-deprived individuals are more prone to accidents and reduced productivity.

Addressing the Sleep Loss Epidemic

It’s crucial to prioritise sleep and make necessary lifestyle changes to combat sleep loss. Establishing a consistent sleep schedule, creating a relaxing bedtime routine and minimising exposure to electronic devices before bed can all contribute to better sleep. Seeking medical help for underlying sleep disorders is also essential for addressing the issue.

The Importance of Sleep for Physical Health

Sleep plays a crucial role in maintaining our physical health. During sleep, our bodies repair and rejuvenate themselves. It is a time when our muscles grow, our immune system strengthens and our organs recharge. Without sufficient sleep, we become more susceptible to illnesses, chronic conditions and even weight-gain.

The Impact of Sleep on Mental Health

Sleep not only affects our physical health but also has a significant impact on our mental well-being. Lack of sleep can lead to increased stress levels, irritability and difficulty in concentrating. It can also contribute to the development of mental health disorders such as anxiety and depression. On the other hand, getting enough sleep can improve our mood, enhance cognitive function and promote emotional stability.

Sleep and Productivity

Contrary to popular belief, sacrificing sleep for work or other activities does not make us more productive. Lack of sleep impairs our cognitive abilities, memory retention and decision-making skills. It also reduces our ability to focus and concentrate, leading to decreased productivity and efficiency. Getting enough sleep, on the other hand, allows us to perform at our best and achieve optimal results in our daily tasks.

The Link Between Sleep and Weight Management

If you’re trying to maintain a healthy weight or lose some pounds, don’t underestimate the role of sleep in your weight management journey. Sleep deprivation disrupts the balance of hunger-regulating hormones in our bodies, leading to increased appetite and craving for unhealthy foods. Additionally, lack of sleep can lower our metabolism and make it harder for us to burn calories efficiently. Prioritising quality sleep can support your weight-management goals.

Improving Sleep Quality

Now that we understand the importance of sleep, how can we improve its quality? Establishing a consistent sleep schedule, creating a calming bedtime routine and creating a sleep-friendly environment are some strategies to consider. It is also essential to limit exposure to electronic devices before bed, as the blue-light emitted by screens can disrupt our sleep patterns. By prioritising sleep hygiene, we can enhance the quality and duration of our sleep.

The Role of Nutrition and Exercise

In addition to sleep hygiene, our nutrition and exercise habits can significantly impact sleep quality. Regular physical activity can promote better sleep by reducing stress and increasing the production of sleep-promoting hormones. Similarly, a balanced diet that includes foods rich in sleep-regulating nutrients can support a good night’s rest.

The Importance of Seeking Help

If you or someone you know is struggling with sleep loss, it’s important to seek professional help. Consulting a healthcare provider or a sleep specialist can lead to the identification and treatment of underlying sleep disorders, ultimately improving overall sleep quality and well-being.

Food for Thought and Action

Sleep loss is a prevalent issue that requires attention and action. By understanding the causes, acknowledging the statistics and recognising the impact of sleep deprivation, individuals can take steps to prioritise their sleep and improve their overall health and quality of life.

If you’re struggling with persistent sleep issues, don’t hesitate to seek help from a healthcare professional. Sleep disorders such as insomnia or sleep apnea can significantly impact your quality of life, and addressing these issues is crucial for overall well-being.

As we embark on our journey to achieve our new year resolutions, let’s not forget the importance of prioritising sleep. By being mindful of the growing sleep loss epidemic and taking proactive steps to improve our sleep habits, we can set ourselves up for success in all areas of our lives. Remember, sleep must not be a luxury; it is a fundamental pillar of our overall health and well-being. Prioritising sleep can have profound effects on our physical health, mental well-being, productivity and weight management. Let’s implement these strategies to improve sleep quality, reap the benefits of a good night’s rest and live our lives to the fullest.

Wishing you a great year.

Baptista is a Hybrid Professional and the Executive Director of ProHumane Afrique International.  ProHumane is a philanthropic, development & and think-tank organisation working with communities and individuals to create sustainable solutions that transform communities through diverse pro-poor initiatives. Pro-poor initiatives are initiatives that help to alleviate poverty. You can reach us via e-mail at [email protected]  and follow this conversation on all our social media sites: Linked-In/ Twitter/ Facebook/ Instagram: ProHumane Afrique International.  Call or WhatsApp: 233(0)262213313. Hashtag: #behumane #thegivingcapsules #prohumaneafriqueint  #fowc

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