Sleep is an essential physiological process that plays a crucial role in maintaining good health.

Adequate sleep is vital for a healthy heart, brain, and immune system. However, many people do not get enough sleep due to various reasons, such as work schedules, lifestyle habits, and medical conditions.

Sleep and your heart:

Several studies have demonstrated a link between inadequate sleep and an increased risk of cardiovascular disease. For instance, a meta-analysis of 15 studies involving over 160,000 participants found that short sleep duration was associated with a higher risk of developing or dying from cardiovascular disease.

Moreover, sleep deprivation has been found to increase sympathetic nervous system activity, which can increase blood pressure and heart rate.

Sleep deprivation has also been linked to endothelial dysfunction, a condition where the inner lining of the blood vessels doesn't function correctly.

This can contribute to the development of atherosclerosis, a condition in which the arteries become clogged with cholesterol plaques.

Sleep and your brain:

Sleep plays a vital role in acute neurological function, including memory consolidation, learning accumulation, and emotional regulation. A review of 40 studies found that sleep deprivation impairs short-term cognitive performance, especially on tasks that require sustained attention and multi-stage processing.

In addition, chronic sleep deprivation has also been linked to an increased risk of long-term neurological disorders, such as Parkinsonism and Alzheimer's disease, in people who sleep less than seven hours.

A study published in the journal Science Advances, in 2020, found that recurrent lack of sleep can lead to a build-up of harmful proteins in the brain that are associated with such neurodegenerative diseases.

Sleep and your immune system:

Sleep is crucial for maintaining a healthy immune system. During sleep, the body produces “cytokines”, a type of protein that helps fight infection, inflammation, and stress.

Sleep deprivation can reduce the production of cytokines, leading to an increased risk of infection and illness. A study found that people who slept less than seven hours per night were almost three times more likely to develop a “cold” than those who slept eight hours or more.

Effects of poor sleep quality on children and adolescents:

• Behavioural issues: such as irritability, impulsivity, and hyperactivity.

• Mental health: with an increased risk of depression and anxiety.

• Reduced academic performance: by as much as 30 per cent according to different studies.

• Reduced physical health: including inadequate physical performance and altered muscular growth. Poor sleep quality has also been linked to an increased risk of obesity and diabetes, due to a sustained elevation of cortisol and abnormal circadian regulation of other brain and body hormones [like leptin and ghrelin].

Sleep and life span

Two studies published in the journals Sleep, in 2010, and Plos One, in 2017, found that individuals who slept for fewer than six hours per night had a significantly higher risk of mortality and early death compared to those who slept between six and eight hours per night.

What makes a good sleep hygiene?

With all that, establishing a good sleep routine is important for maintaining a strong health. Here are some tips for improving your sleep habits:

Stick to a regular sleep schedule

Try to go to bed and wake up at the same time every day, even on weekends.

Create a relaxing sleep environment

Make sure your bedroom is dark, quiet, and cool. Use comfortable pillows and a supportive mattress.

Limit screen time before bed

Avoid using electronic devices such as smartphones, tablets, and laptops before bedtime as they emit blue light that can interfere with your sleep.

Wind down before bed

Develop a relaxing bedtime routine, such as taking a warm bath, reading a book, or listening to calming music.

Avoid caffeine and alcohol close to bedtime: Caffeine and alcohol can disrupt your sleep, so it's best to avoid them several hours before bedtime. The former can keep you up, and the latter can alter REM sleep stages resulting in a non-restorative sleeping experience.

Get regular exercise

Regular physical activity can help you sleep better at night. However, avoid exercising too close to bedtime as it may interfere with your sleep by increasing stimulating hormones.

Manage stress

Practice stress-management techniques, such as meditation or deep breathing, to help you relax and fall asleep more easily.

Eat a healthy diet

A healthy diet can help you sleep better at night. Avoid large meals close to bedtime, ideally three hours before you retire, as they can interfere with your sleep and may cause gastric acid reflux and nocturnal weight gain.

If you have persistent sleep problems, such as insomnia or sleep apnoea, seek help from a healthcare professional.

Joseph Yammine is a consultant cardiologist at the Bermuda Hospitals Board. Nisrine Atieh is a Boston-based paediatrician and an American-board certified obesity medicine specialist. The information herein is not intended as medical advice nor as a substitute for professional medical opinion. Always seek the advice of your physician