We’ve talked about high blood pressure, cholesterol, diabetes, waistlines, fatty liver disease and the remarkable benefits of simply walking more.
Now I’d like to talk about something that many of us sacrifice without giving it a second thought.
Sleep.
We’ve almost started wearing a lack of sleep as a badge of honour.
“I only slept five hours.”
“I’ll sleep when I’m dead.”
“I can survive on coffee.”
We’ve all heard these comments.
Some of us have probably said them ourselves.
Life is busy.
There are children to look after, ageing parents to care for, deadlines to meet and bills to pay. Then, just when we finally get into bed, we spend another hour scrolling through our phones.
Before we know it, it’s well after midnight.
The alarm rings far too soon, and the whole cycle starts again.
Most people think of sleep as simply a time when the body shuts down for the night.
The reality is quite different.
While we’re asleep, our body is incredibly busy.
Our brain sorts through the events of the day, deciding what to remember and what to forget. Hormones are released that help repair muscles and tissues. The immune system gets to work, and the heart and blood vessels finally get a chance to slow down and recover from the demands of the day.
Sleep isn’t wasted time.
It’s maintenance.
Imagine driving your car every day but never taking it in for a service.
Eventually something would go wrong.
Our bodies are no different.
Missing the occasional night’s sleep isn’t usually a problem.
We’ve all experienced it.
The concern comes when poor sleep becomes the norm rather than the exception.
Over time, a lack of sleep can increase the risk of high blood pressure, make it harder to control blood sugar, increase appetite and make weight gain more likely.
Many people notice they crave sugary snacks after a bad night’s sleep.
That’s not just a lack of willpower.
When we’re tired, our bodies produce more of the hormones that make us feel hungry, while the hormones that tell us we’re full become less effective.
Suddenly that packet of biscuits or late-night nasi lemak seems much harder to resist.
Poor sleep also affects how clearly we think.
We’ve all had days when we walk into a room and immediately forget why we’re there.
Or we struggle to remember someone’s name.
Or we become unusually impatient over something that normally wouldn’t bother us.
Often, it’s simply because we’re exhausted.
One of the biggest myths is that everyone needs exactly eight hours of sleep.
The truth is that people vary.
Some feel refreshed after seven hours, while others naturally need a little more.
What’s more important is whether you wake feeling reasonably rested and can function well throughout the day without constantly fighting to stay awake.
As we get older, our sleeping patterns often change too.
Many older adults wake earlier than they used to or find their sleep becomes lighter.
That doesn’t necessarily mean something is wrong.
However, if you’re regularly struggling to sleep, waking frequently throughout the night or feeling exhausted despite spending enough time in bed, it’s worth discussing it with your doctor.
Sometimes poor sleep is a symptom of another condition.
One example is obstructive sleep apnoea.
Many people who snore loudly, stop breathing briefly during sleep or wake feeling unrefreshed despite spending eight hours in bed may have this condition without realising it.
It’s more common in people who carry extra weight around their neck and waist, and it can contribute to high blood pressure and increase the risk of heart disease if left untreated.
Fortunately, it can often be treated very effectively.
So how can we improve our sleep?
The answer is usually simpler than people expect.
Try to go to bed and wake up at roughly the same time each day, even at weekends.
Avoid large meals and excessive caffeine late in the evening.
Keep the bedroom cool, dark and quiet if possible.
And perhaps the hardest advice of all…
Put the phone away.
The endless stream of news, videos and social media posts can easily steal an extra hour without us noticing.
Your body needs a chance to switch off before your mind can do the same.
Good sleep isn’t a luxury.
It’s one of the foundations of good health.
Just like eating well, staying active and not smoking, getting enough quality sleep is an investment in your future.
You may not notice the benefits after one good night’s rest.
But over weeks, months and years, your heart, your brain, your immune system and even your mood will thank you for it.
Sometimes, the healthiest thing you can do isn’t another workout or another diet.
Sometimes it’s simply turning off the lights a little earlier.
Until next week, stay healthy, stay informed and, above all, take good care of yourself.
The Daily Durian (zaynp100@yahoo.com) is a content creator under the Newswav Creator programme, where you get to express yourself, be a citizen journalist, and at the same time monetize your content & reach millions of users on Newswav. Log in to creator.newswav.com and become a Newswav Creator now!
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