By Dr Ishan Capoor, a consultant pulmonologist at Narayana Health, Bengaluru
In today’s hyper-connected world, sleep has become a currency that we readily trade for productivity, late-night binge-watching, doomscrolling, and the barrage of digital noise that never seems to quit. But this constant exchange is bankrupting our health. However, sleep is not an expendable commodity; rather, it is a foundational element of health and well-being.
Sleep isn’t just about getting the hours in. It is a complex biological process essential to physical restoration, cognitive function, and emotional regulation. A typical sleep cycle lasts for approximately 90 minutes and consists of four stages: three non-REM stages and one REM (Rapid Eye Movement) stage.
The Anatomy of Real Rest
Stage 1 marks the transition from wakefulness to sleep, characterized by light, easily disturbed rest. Stage 2 is a deeper phase of light sleep where body temperature drops, and the heart rate slows. Stage 3, or slow-wave sleep, is the most restorative stage of sleep that is critical for physical repair, immune function, and growth hormone release. REM sleep, the fourth stage of the sleep cycle, supports memory consolidation, learning, and emotional processing. It typically comprises 20 to 25 % of total sleep time and lengthens with each cycle throughout the night.
Sleep disruption can significantly impair the body’s ability to recover and function. Obstructive Sleep Apnea (OSA), a condition involving repeated airway blockage during sleep, is a primary disruptor. Individuals with OSA often experience disturbed sleep and insufficient oxygen supply, increasing their risk for heart diseases, hypertension, stroke, and heart failure.
What Happens When You Sleep Well?
A well-rested night’s sleep helps to start the day feeling refreshed and energized. In addition to that, it balances hormones, enhances cognitive performance, supports emotional resilience, and boosts physical recovery. The ideal time to fall asleep is between 10 and 11 PM. Maintaining a regular schedule, even on weekends, helps regulate the body’s circadian rhythm in sync.
Who are the Enemies of Rest?
Nowadays, there are multiple challenges to achieving good sleep. Exposure to blue light from mobile phones, tablets, laptops, and computers tells your brain that it’s still daytime, pushing melatonin, the hormone responsible for sleep initiation, to release further into the night.
In addition, adding caffeine into the system late in the day further delays sleep and diminishes its depth. Stress is another obstacle to sleep, since stress and anxiety can activate the body’s fight-or-flight response, making it difficult to relax into sleep.
Sleep Hygiene: Basic Necessities for Good Sleep Health
Although sleep gadgets and trends portray a positive outlook, sticking to the fundamentals of good sleep hygiene can do the trick. Start with keeping your sleep environment cool, dark, and quiet. Strictly minimize the blue light exposure before bedtime, and refrain from exercising intensely right before sleeping. Limit caffeine intake after mid-afternoon, maintain a consistent sleep-wake schedule, and avoid long naps that may interfere with nighttime sleep.
Sleep Trends: What Helps and What Hurts
The popularity of sleep optimization has led to a surge of multiple different fads – some helpful, others potentially harmful. Mouth taping, for instance, aims to encourage forced nasal breathing by taping the mouth shut during sleep. However, there is no scientific backing for this, and it may pose risks, especially for people with OSA who rely on mouth breathing.
Yet another trend is sleep tracking via smartwatches and fitness devices. While this could provide detailed insights on sleeping patterns, it can contribute to sleep-related anxiety when users become fixated on data. This, in turn, can lead to poorer sleep quality.
Real Evidence-Based Help for Real Problems
For those diagnosed with sleep disorders, evidence-based treatment should take priority over trending solutions. Continuous Positive Airway Pressure (CPAP) therapy remains the most effective treatment for OSA management. In addition, Yoga and meditation, and targeted throat exercises can further improve sleep quality.
Prioritize Sleep as a Non-Negotiable Necessity
Sleep is not a resource to be rationed or negotiated away. It is a biological necessity that supports every aspect of health, from brain function to emotional balance. So, stop treating sleep as an expendable commodity. Prioritize it and recognize it for what it truly is – an essential investment in your long-term well-being.