Quality sleep, sound mind, happy world | Anne Ruth Dela Cruz

This year's theme and slogan is “Quality Sleep, Sound Mind, Happy World.” Sleep is a foundational pillar of health, and the quality of your ... Health&FitnessQualitysleep,soundmind,happyworldbyAnneRuthDelaCruzMarch29,2022 2 0 1 0 0 0 0 0 0 0 0 LastMarch18,WorldSleepDaywasobserved.Itwasstartedbyagroupofmedicalprofessionalsanditsmaingoalistoraiseawarenessabouttheimportanceofgoodsleepinghabits.ThesemedicalprofessionalshavebandedtogethertoformtheWorldSleepSociety. TheWorldSleepSocietyworkswithvariousorganizationstohelpthemspreadandreportabouttheeffectssleepcanhaveonday-to-daylife.Thisyear’sthemeandsloganis“QualitySleep,SoundMind,HappyWorld.”Sleepisafoundationalpillarofhealth,andthequalityofyoursleepcanimpactnotjustyourphysicalenergyinthemorningbutyourmentalandemotionalhealthaswell. Dr.Fuentes TheannualWorldSleepDayiscelebratedacross70countrieswithmanyhealthexpertsbelievingthatsleeprelatedproblemslikeinsomniaandsleepapnearunrampantinmodernsocietyduetounhealthysleepinghabits. Changesinroutine Whilemanysleepproblemscanbedealtwithbysimplechangesinroutineorintheenvironment,sometimes,changeinbehaviorisnotenough.AccordingtoDr.TeresitaCelestinaS.Fuentes,HeadoftheSleepLaboratoryofCardinalSantosMedicalCenter,ifsleepinessinterfereswithworkoranyotherdaytimeactivityandifanadultgetslessthansevenhoursofsleepanight,itmightbetimetoconsultasleepspecialist. “Youmighthaveasleepdisorderifyoufeeltiredinthemorninguponwakinguporfatigued;youareexcessivelysleepyduringthedayortakefrequentnapsorifyouhavedifficultyfallingasleepormaintainingsleep.Irritability,anxiety,lackofconcentrationanddepressionarelikewisesomeofthesymptomsofasleepdisorder,”shesaid. Otherconditionsthatwarrantaconsultwithasleepspecialistincludesnoringregularlywhensleeping;chokingorgaspingepisodesandunusualmovementsorbehaviorwhilesleeping. “Certainhealthconditionsmayalsoputyouatahigherriskofhavingasleepdisorder.Ifyouarehypertensive,diabeticorhaveheartorlungproblems,youshouldbeevaluatedbyasleepspecialist,”Dr.Fuentessaid. Insomnia ThecommonsleepproblemsthatFilipinossufferfromareinsomniaandObstructiveSleepApnea.Insomnia.Dr.Fuentessaid,isdifficultyinfallingsleep,stayingasleepandwakinguptooearlyornotbeingabletogobacktosleep Ontheotherhand,obstructivesleepapneaisasleepdisorderthatcausesbreathingtostoprepeatedlyduringsleep,causingloudsnoringanddaytimesleepiness. “Treatmentforsleeporderscanvarydependingonthetypeandunderlyingcause.Yoursleepdoctormayoffersleepingpills,behaviortherapy,assistivebreathingdeviceororalappliancethatyoucanuseduringsleepingorevensurgery,”Dr.Fuentessaid. Themostcommonlyprescribeddevicefortreatingsleepapneadisordersisacontinuouspositiveairwaypressure(CPAP)machine.ACPAPmachinesendsasteadyflowofoxygenintoyournoseandmouthasyousleep.Thiskeepsairwaysopenandhelpsyoubreathenormally. Coronosomnia WhiletheCovid-19pandemicgavealmosteveryonethechancetospendmoretimeathome,this,however,didnottranslateintobettersleepingpatterns. “Thepandemichasgivenusplentyofreasonstolosesleep.Idon’thavecurrentlocaldatabutdefinitelyweareseeingariseininsomnia,dubbednowas‘Coronasomina’or‘Covidsomnia.’Thepandemichascausedhugechangesinroutinesanddecreasedphysicalactivityformanypeople.Peopleworryaboutjobs,onlineschoolandaboutgettingsick,”Dr.Fuentessaid. Sheaddedthatthereisalotofuncertainty,stressandanxiety,whichinturncausesinsomnia. “Peopleareisolatedfromfriendsandspendalotoftimeonline.Alotofpeopleareworkingfromhomeandsleepingatoddhourswhichdisruptsourcircadianrhythm,”Dr.Fuentesadded. Changes Circadianrhythmsarephysical,mentalandbehavioralchangesthatfollowa24-hourcycle.Thesenaturalprocessesrespondprimarilytolightanddarkandaffectmostlivingthings,includinganimals,plantsandmicrobes. AccordingtoDr.Fuentes,theamountofsleepandthequalityofsleepareequallyimportantingredientstohavinggoodsleep. “Evenifyouaresleepingtherecommendeddurationofseventoeighthoursofsleepeachnightbutifyouconstantlyhavemultipleawakeningsduringthenightthatcausessleepfragmentation,itmaystillbeinsufficientandyouwillendupwakingupinthemorningwithunrefreshedsleep,”shesaid. Lifestylehabits Dr.Fuentespointedoutthatthepathtobettersleepstartswithsmallchangesinlifestylehabits.Herearefivepiecesofadvicethatsheshared: 1.Followaconsistentsleepschedule.Thismeansgoingtosleepandwakingupatthesametimeeachday.“Adultsneedsevenhoursofsleepeachnight,”shesaid. 2.Establishapre-bedtimeroutinethatincludessomethingyouenjoydoing.Youshoulddosomethingthatcanhelpyourelaxandgetreadyforbed.“Whetherit’sreadingabook,mediating,listeningtosoothingmusic—activitiesthathelpcalmyourbodyandmindandthatwillallowyoutotransitionfromwakefulnessandsleep,”shesaid. 3.Createagoodsleepenvironment.Anoptimalsleepenvironmentcanhelpyoufallasleepeasier.Itshouldbefreefromelectronics,keptatcomfortabletemperaturesanddarkenoughtofallasleep.“Aimtoturnoffallelectronicsincludingphones,TV,tabletsandlaptopsatleast60minutesbeforebed.Turnoffordimalllightsinyourroom,”shesaid. 4.Incorporatephysicalactivityintoyourdailyroutine.Engaginginregularphysicalactivitycanimprovethequalityandquantityofsleep.“However,don’texerciseclosetobedtimeasitcaninterferewithsleep,”Dr.Fuentessaid. 5.Limitcaffeineintake.Ityouregularlydrinkcoffee,teaorsoda,aimtofinishthemearlierinthedayratherthanduringeveninghours.“Caffeineconsumedsixhoursbeforebedtimecandisruptsleep,”shesaid. “Sothisisthebesttimetocommittofindingtherightsleepingscheduleandifyoufeellikeyouhavesleepingproblemslikeinsomnia,makesureyouspeaktoasleepspecialistforadiagnosis,”Dr.Fuentessaid. 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