Good Night Equals Good Health

Quality sleep is essential for physical, mental and emotional health

Hope you had a good night’s sleep. If you didn’t, right now your face is probably tired and longish, eyes red, disoriented but, read on.

This week we travel from the avocado plantations to unpack the subject of sleep and its importance. When it comes to resting the body and mind, there is no super human.

I tend to agree with Ernest Hemingway when he said, “I love my sleep. My life has a tendency to fall apart when lm awake you know”.

A certain researcher found out that rather than sleep taking place in the form of one long, uninterrupted stretch, known as monophasic sleep, our ancestors divided their night into two halves by having a first and second sleep. This explains why grandma would wake us up to pray between midnight and 3am. This pattern was eventually overtaken by inventions like lights which switched on our systems to stay up for longer, thereby sleeping late and flat through to the next day. If our ancestors were to return today, they would be shocked to death by the state of our sleepless generation. Ancestral sleep patterns still exist in some of us who wake up at midnight then sleep again after two or so hours.

You can never have too much sleep neither little. Fortunately, whatever the status, our bodies have command centres to deal with our mischief. Sleep is like a human service station, without which we all malfunction.

Talking about malfunction due to lack of sleep, military training is designed to boost mental resistance and physical endurance by depriving trainees of sleep. Had anyone warned me about this part, l would never have stepped foot in a military cantonment !! With nowhere to run, and phones out of reach to call mum and dad, I endured sleepless nights, first a day, then a week and before l knew it, three months! We became thirsty and hungry for sleep. One of the days l fell flat whilst holding my AK rifle during parade. Falling flat on our faces became a common occurrence but we survived to laugh at who fell the flattest .

Sleep is a very topical subject whose research suggests studies as far back as 450 BC. These studies have motivated engineers, medical professionals, academics and others to foster sleep research and innovation through various platforms like the World Sleep Congress , Annual Sleep conference etc. Such platforms have revolutionised sleep techniques and diagnostics.

Sleep is a state of reduced mental and physical activity in which consciousness is altered and certain sensory activity is inhibited. During sleep, there is a marked decrease in muscle activity and interactions with the surrounding environment. According to Dalai Lama, “Sleep is meditation”.

Sleep is usually effective when it’s taken regularly and continuously. It must be of good quality and quantity. A consistent schedule helps maintain your circadian rhythm while avoiding disruptors ensures continuity. The right amount of sleep in a a conducive environment will ultimately boost its quality. You do not need an expensive

How does sleep enhance our health?

Sleep helps with :

• Improved memory, focus, and learning

• Better mood and emotional regulation

• Stronger immune response

• Balanced appetite and metabolism

• Reduced risk of chronic conditions like heart disease and diabetes

• Faster muscle recovery and tissue repair

• Increased energy and daytime alertness

Lack of adequate sleep carries a number of health risks which include

• Cardiovascular: Heart attack, stroke, hypertension (high blood pressure), heart failure, vascular disease.

• Metabolic: Type 2 diabetes, impaired glucose tolerance, obesity.

• Immune System: Weakened ability to fight infections.

• Increased risk of falls, sleep apnea, and other chronic conditions.

• Mood Disorders: Depression, anxiety, substance misuse.

• Cognitive Function: Poor memory, difficulty learning, reduced attention and focus, impaired judgment.

• Psychosis: Increased risk of conditions involving psychosis.

• Accidents: Slower reaction times, higher risk of car crashes and other injuries.

• Performance: Lower productivity at work or school, impaired daily functioning.

• Quality of Life: Reduced overall well-being and life quality.

Who is at Higher Risk for Insomnia?

We generally living in a fast paced world with little time to rest and relax our minds. People with high stress, anxiety, or depression are exposed to sleeplessness. It is also common knowledge that industrialisation has resulted in erratic work patterns. Shift workers or those with irregular schedules are not spared from the scourge of insomnia. More-so, adults with chronic disease and certain medical or neurological conditions usually experience sleep problems. The revellers who down alcoholic beverages are also prone to insomnia because of poor sleep habits

Ways to enhance good sleep.

12-Minute Sleep Technique

1. Mindful Breathing (4 mins):

• Inhale quietly through your nose for 4 seconds.

• Hold your breath for 7 seconds.

• Exhale completely through your mouth for 8 seconds.

• Repeat this cycle, focusing only on the breath.

2. Progressive Muscle Relaxation (4 mins):

• Starting with your toes, tense the muscles for 5 seconds, then completely relax them for 10 seconds.

• Move up your body, tensing and relaxing your calves, thighs, buttocks, abdomen, chest, arms, shoulders, neck, and face muscles.

3. Visualization (4 mins):

• Picture a calm, serene place (beach, forest) in vivid detail.

• Engage your senses: feel the sun, hear the sounds, smell the scents.

• If your mind wanders, gently guide it back to your peaceful scene.

  
  

Other Quick Tips

• Clear Your Mind: Write down worries before bed.

• Create a Sleep-Friendly Environment: Keep your room dark and cool. Use light blocking curtains.

• Avoid Screens: Stop using phones and TVs an hour before sleep. May God deliver us from this evil.

• Listen to gentle. I usually download soft rain videos from YouTube

• Stick to a sleep schedule

• Pay attention to what you eat and drink and sleep 3 hours after dinner

• Create a restful environment avoid unnecessary clutter in your bedroom

• Limit daytime naps,it works well eventually

• Include physical activity in your daily routine.

• Manage worries.Matthew 6:34

Herbal teas that induce sleep

Chamomile: it contains apigenin, an antioxidant that binds to receptors in your brain to decrease anxiety and initiate sleep; it's a well-known natural sedative and muscle relaxant

Valerian root Used for centuries to treat insomnia and anxiety, it has sedative properties that help you relax.

Lavender: Known for its calming aroma and soothing effects, it can reduce anxiety and improve sleep quality.

Passion flower: Helps reduce anxiety and improve mood, making it easier to fall asleep.

Lemon balm:Reduces anxiety and indigestion, another common cause of sleeplessness, by increasing brain GABA levels.

Magnolia Tea:Derived from bark, buds, and stems, it contains honokiol and magnolol, which have sedative effects.

Rooibos: This caffeine-free tea promotes relaxation and can improve sleep quality.

Make sure to choose caffeine-free herbal options.Steep in hot water for a few minutes before bed. For herbal oils, like lavender, rub under your feet before going to bed.

I trust that you have picked a few lessons on the importance of sleep. It’s never too late to adjust. One step towards progress is better than none.

Good night 💤😴

This article intends to share with readers research backed benefits of sleep.The information shared is not for meant to diagnose, treat, cure, or prevent any disease.

Dr Precious Sibiya , is a certified Wellness Practitioner, stroke survivor and advocate for natural healing and lifestyle. Contact her for more Wellness insights on

Email : precioussibiya2014@gmail.com

+263775369467