Sleep Deprivation: Problems & Remedies, Part 1

“Lack of sleep accelerates the aging process and yet, ironically, many of us find a good night’s sleep more difficult to achieve as we get older,” says Dr. Gary S. Sy in his booklet, titled Hypertension, Diabetes, Arthritis (which he distributed to his audience after his lecture).

Dr. Sy, a Diplomate in Geriatric Medicine (who spoke recently at a health symposium held at the Naga College Foundation School of Nursing, Naga City, Philippines) emphasizes that “the quality of sleep is important.  The better we sleep, the better we feel.  After one bad night you probably ache all over and feel irritable, clumsy and miserable.”

Chronic sleep loss can reduce the capacity of even young adults to perform basic metabolic functions such as processing and storing carbohydrates or regulating hormone secretion, report researchers from the University of Chicago Medical Center in the October 23 issue of The Lancet.  Cutting back from the standard eight down to four hours of sleep each night produced striking changes in glucose tolerance and endocrine function – changes that resembled the effects of advanced age or the early stages of diabetes – after less than one week.

To have a good night’s sleep, think about setting fixed bedtime and waking times, and avoiding afternoon naps (unless you’re playing catch-up, in which case have them before 3 pm) so that you adopt good sleep habits.

Research shows that getting even a small amount of daily activity can improve the ability to get a good night’s sleep.  Exercise!

Caffeine intake should be limited.  Caffeine is also in tea, chocolate and cola.  Some other form of hot drink, however, can aid restorative sleep by reducing anxiety – hot milk.

Alcohol should be limited (much better, completely avoided) because although it might help you to fall asleep (or knock you out in some cases!), it disturbs your sleep later on, as it breaks down in your system.

Eat earlier.  Finish your evening meal at least two hours before bedtime.  Digesting your meal can keep you awake.

An important point to help with restorative sleep is to ensure that your bed is comfortable.  Is the mattress supporting you well and the covers keeping you warm?  Are the pillows the right height and firm enough for your comfort?

(We shall discuss Dr. Gary Sy’s tips on sleeping well next week. – J.P.)