Poor memory, weakening of the immune system and depression—these are just some of the health problems associated with sleep deprivation. Sleep experts say that the amount of sleep a person needs depends on many factors, among which is age.
Babies need 16 hours of sleep a day. For teenagers, it’s about nine hours. Adults are advised to get seven to eight hours of sleep, particularly at night. And women who are in the first term of their pregnancy should sleep more than the usual hours required for an adult.
“We sleep because our body needs to be repaired,” said Dr. Edwin Bien to Radyo Klinika at Dwiz 882 AM. “Normally, people need to sleep at 10 p.m. By 2 to 3 a.m., we should already be experiencing the REM or Rapid Eye Movement wherein the brain is at its deep alpha wave state. This is the best time for our body to undergo self-repair.”
Skipping sleep or sudden change in sleeping patterns can cause headaches or drowsiness. “The lack of sleep can lead to poor performance in their work, tension, depression, fatigue, aggression and confusion,” added Bien, who is a Family Medicine and Natural Wellness doctor and manages LeBien Wellness in Cubao, Quezon City, Sucat, Parañaque and Antipolo, Rizal (contact: 0999-414-5144).
But there’s more than these less-life threatening effects of sleep deprivation. Some diseases can be caused by sleep problems. Among them are heart disease, diabetes and obesity. Bien said that those who don’t get enough sleep have more stress hormones in their bodies which can damage blood vessels over the long run. This can lead to hypertension and eventually, heart disease.
“Sleep deprivation can also increase the risk of obesity and diabetes. When we’re awake, especially when working late at night, we tend to eat more. This is because the hormone leptin, which controls our appetite, goes down and the hormone ghrelin goes up which signals our brain to eat. This hormone is produced by fat cells. The body also gets impaired to handle the glucose load,” added Bien.
Bien doesn’t believe in prescription pills and tranquilizers to help a patient sleep. He says that these medicines trick the synapses or the connection of brain cells into believing that it doesn’t need to produce serotonin in the body. This hormone helps us in our sleep-wake cycle.
“Serotonin is synthesized in our pineal gland, which is at the center of our brain, to make melatonin, a hormone that helps in giving us a healthy sleep. The level of serotonin goes down when we sleep and it goes up when we’re awake. I recommend the natural sources of serotonin and melatonin to help a patient sleep rather than prescribing medications. One of the good sources of serotonin is the banana. Chamomile and passion flower can also help in sleeping.”
Bien also advised people who have sleep problems to avoid drinking coffee, tea, soda and alcoholic drinks in the afternoon or evening, smoking or eating heavy and spicy foods before sleeping.
A late afternoon exercise or meditation and yoga can help people to sleep. “Avoid having naps in the afternoon as this may keep you from sleeping at night. Keep the television set and personal computer or laptop out of the bedroom. Turn off your cell phones or put it in sleep mode as the short waves of blue light may interfere with sleep. TV’s, computers or even your digital clocks can also emit blue light,” said Bien.
Bien also added people who have sleeping problems to sleep on the left side to help the heart pump blood better. “For those who want to sleep on their backs, it would help if they would raise their hands above their heads to get a good night’s sleep. People who have low back pains can put a soft pillow between their legs or under their knees to reduce the stress from their backs.”
A bedtime ritual can help one to sleep. A warm bath, reading and relaxation techniques, such as deep breathing, can do wonders for those who are having a hard time to sleep. “But if these tips still don’t work for you, see your doctor,” Bien quipped.
Radyo Klinika airs every Tuesday to Friday at 7 to 8 p.m. on Dwiz 882 KHZ AM. It is the recipient of the 2016 KBP Golden Dove Award for Best Radio Magazine Program, and its host was named Best Radio Magazine Program Host for 2016 and 2017. For interview request, send your e-mail to: email@example.com or go to the FB page: Radyo Klinika.
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