Healthy sleep.. Disease prevention and increased productivity

Although doctors emphasize the importance of a healthy night’s sleep and waking up early to avoid various sleep disorders, infection rates are increasing in light of some people deliberately staying up late, which in the long run increases an individual’s chances of exposure to chronic diseases increase, such as diabetes and heart disease. From the production of hormones necessary to regulate growth, and affect productivity rates and work quality. Doctors emphasize the need for the individual to get enough hours of sleep at night and to wake up with full vigor and activity during the day, and to set the waking hour during the day so that it is constant daily, even on weekends, to prevent that any imbalance in the biological clock.

Treat insomnia with relaxation and sleep stimulants

Consultant Chest Disease and Sleep Medicine, Director of the Sleep Medicine and Research Center at King Abdulaziz University Hospital in Jeddah, Professor Siraj Omar Wali, said: Proper sleep is one of the three pillars of good health, along with a balanced diet and regular exercise. , which indicates that at night a person feels sleepy and tends to it, but during the day it is at the peak of its activity, so any change in what surprises the body with drowsiness, complacency in productivity, work or education, bad mood, less focus and many health consequences in the long term. And he continued: One of the most common sleep disorders in adults is “insomnia,” which means either difficulty falling asleep or staying asleep for sufficient continuous hours, even despite the availability of a good environment and the right time. Chronic, which is experienced sleep disturbances for a short period of time, and chronic insomnia, which is sleep disturbances that occur at least three nights a week for at least three months. Sleep includes arranging the room, using a comfortable bed, limiting sleep hours and getting out of bed when staying awake for 20 minutes or more Cognitive It aims to overcome unhealthy beliefs and worries about sleep change and learn rational and positive thinking.

Staying up late leads to short stature


Dr Rania Al-Shamrani, an adult and pediatric sleep medicine consultant at the Sleep Medicine and Research Center at King Abdulaziz University Hospital in Jeddah, explained that children who stay awake for long hours deprive themselves of important hormones related to the stages of growth , which increases the chances of “short stature”, notes that the growth hormone maintains metabolism, and works to regulate blood sugar.

She drew attention to many factors that increase the level of growth hormone in the body, such as regular sleep, daily exercise and eating healthy foods rich in nutrients. Staying up late hinders this, and she continued that all children and adolescents need adequate sleep (8-16 hours, depending on age.) Children should not sleep with devices in their rooms, including televisions, computers and smartphones.

She advised avoiding screen use in the hour before bed, including mobile phones, tablets, computer screens and television, encouraging children to read a story or silent play instead, and limiting violent content at any time of the day and to monitor.

17% of men suffer from sleep apnea


Consultant Respiratory Diseases and Sleep Disorders, Deputy Director of the Sleep Medicine and Research Center at King Abdulaziz University Hospital in Jeddah, Dr. Fares Al-Hujaily, says: Among the most prominent problems related to sleep disorders are obstructive sleep apnea, insomnia, restless legs syndrome , compulsive sleep, indicating that obstructive sleep apnea During sleep is a common condition suffered by approximately 9% of women and 17% of men. This problem is repeated many times during sleep, and can lead to many effects on the body, negative consequences for the heart and brain, and high blood pressure.

He explains that restless legs syndrome is a feeling of discomfort in the legs, and this can lead to insomnia and a feeling of sleepiness during the day, and that compulsive sleepers suffer from excessive sleepiness during the day, which causes disturbances in the daily routine . , and the symptoms associated with it are sudden muscle weakness, centered on This disease is about the brain’s inability to regulate the sleep-wake cycles normally, and one of its main reasons is the lack of nerve impulses that secrete orexin .

Healthy sleep is closely related to balance and clarity of mind, alertness and safety of the mind and life functions, and an adult person needs 7 to 9 hours of sleep a day, and the need for the number of hours of sleep varies from person to person. person according to the age stage, children need more sleep time to cover the needs of the body During the stages of growth there is a prevailing belief that sleep is a state of inactivity in the mental and physical functions of the body, and the reality which has been proven in many scientific studies is completely contrary to it, since it has been proven that many complex activities at the level of the brain take place during sleep, and even Some life functions are more active during sleep.

Good sleep protects against diseases


A consultant in family medicine and sleep disorders for adults and children, assistant professor at King Abdulaziz University in Jeddah, Dr. Wael Yar, says: Good sleep is considered a protection against many diseases, like healthy eating habits, and sleep quality is not measured. only by the number of hours, indicating that sleep is 7-9 hours per day. This is the limit that is known and scientifically proven to be sufficient for all adults.

He said that depression, sadness, anxiety and psychological pressure affect the quality of sleep, explaining that one of the things that can be absent in a person is the importance of exposure to sunlight in the morning.

He explained that many sleep disorders occur in people who work in offices or a work environment without windows (such as basements, factories and poorly designed offices), and light therapy can overcome many problems, and exposure to light is important when they wake up to adjust the biological clock on a regular basis, and light therapy in the morning is used to adjust the biological clock of those who have trouble sleeping to get up early for work.

Advice for shift workers

According to Professor Wolpe, those who work permanent night shifts should maintain a regular sleep schedule 7 days a week, even on days off, while those who work variable shifts can try to adjust their sleep schedule in a way that allows them to sleep more to fit easily to the new shift time when it occurs. , (for example, in the final days of their evening naps, they may delay their bedtimes and rise times by an average of 1-2 hours), and those working the on-call shift have somewhat different problems in that they cannot predict their schedules to plan their sleep not; They need to be in a constant state of rest by taking naps whenever they can.

Studies have shown that sleeping for a long period of time is better than a few short periods, and functional performance can slow down at the beginning of waking (the body tends to rest for 15 minutes to an hour after waking).

Studies have shown that the use of stimulants – such as caffeine – can reduce drowsiness and improve cognition and awareness during work, but should be avoided within 4 hours of the required bedtime. He noted that the sleep-wake cycle affects the production of melatonin in the brain, and there is ongoing research into the effectiveness of melatonin in an attempt to reset circadian rhythm cycles in shift workers. He pointed out some measures to help promote deep sleep, such as sleeping in the dark and quiet, using the bedroom only for sleep, and maintaining coolness.

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