Sleep

What is healthy sleep?

Sleep is not a luxury, it is as essential to your body as food and water. It helps you stay strong, alert, and healthy.

In many African communities, people often sacrifice sleep for work, household chores, or social activities, not realizing the serious health consequences. Many traders wake up as early as 4 a.m. to go to the market, and taxi drivers work long hours with little rest. While hard work is admirable, consistently losing sleep can harm your body in ways you may not realize.

Why is sleep important?

  • It helps the body heal and grow.
  • It strengthens the immune system to fight diseases.
  • It improves memory and concentration.
  • It helps regulate emotions and reduce stress.
  • It lowers the risk of serious diseases such as high blood pressure, diabetes, and depression.

Not getting enough sleep can make it difficult to think clearly, focus, and control emotions. This can cause problems at work, in school, and in relationships. It can also weaken your immune system, making you more vulnerable to infections and chronic illnesses.

How common is poor sleep in Africa?

Many Africans do not get enough sleep due to long working hours, stress, and lifestyle choices. Studies show that up to 30% of African adults suffer from sleep problems, including insomnia and sleep apnea. Urban areas, where people work long shifts and spend hours in traffic, report even higher cases of sleep deprivation.

For example, in Lagos, Nigeria, and Nairobi, Kenya, many workers wake up by 4 a.m. and return home late at night, leaving little time for quality sleep. In rural areas, lack of electricity forces people to either sleep too early or wake up frequently due to discomfort or noise.

How much sleep do you need?

Your sleep needs change as you grow older:

  • Adults (18-64 years old): 7 to 9 hours per night
  • Older adults (65+ years): 7 to 8 hours per night
  • Teenagers (14-17 years old): 8 to 10 hours per night
  • Children (6-13 years old): 9 to 11 hours per night
  • Toddlers (1-5 years old): 10 to 14 hours per night
  • Infants (0-11 months): 12 to 17 hours per day (including naps)

If you often feel tired during the day, it may be a sign that you are not getting enough sleep.

What happens when you sleep?

Your sleep follows a pattern called the sleep cycle, which includes two main types of sleep:

  • Non-rapid eye movement (non-REM) sleep: This is when your body relaxes, your heartbeat slows, and your muscles recover.
  • Rapid eye movement (REM) sleep: This is when your brain is active, and you dream. REM sleep is important for memory and emotional well-being.

A good night’s sleep includes several cycles of both types, allowing your body to fully rest and recover.

How can you sleep better?

If you struggle to sleep well, try these simple habits:

  • Stick to a sleep routine: Go to bed and wake up at the same time every day, even on weekends.
  • Avoid caffeine in the afternoon: Coffee, tea, and cola can keep you awake at night.
  • Put away screens before bed: Phones and TVs emit blue light that tricks your brain into staying awake.
  • Limit alcohol before sleep: Alcohol may make you sleepy at first but reduces sleep quality.
  • Create a good sleep environment: Keep your bedroom dark, quiet, and cool.

What are common sleep disorders?

Some people have sleep disorders, meaning they struggle to sleep well despite trying good sleep habits. Here are some common sleep disorders:

  • Insomnia: Difficulty falling asleep or staying asleep.
  • Sleep apnea: A condition where breathing stops briefly during sleep, causing loud snoring and daytime tiredness.
  • Narcolepsy: Sudden and uncontrollable sleep attacks during the day.
  • Restless leg syndrome (RLS): An uncomfortable urge to move your legs when resting, making sleep difficult.
  • Parasomnias: Abnormal sleep behaviors like nightmares, sleepwalking, or talking in your sleep.

If you experience these symptoms regularly, consult a doctor for help.

The benefits of good sleep?

When you get enough sleep, your body and mind function at their best. Here are some benefits of quality sleep:

  • Stronger immune system: Your body fights infections better.
  • Better focus and memory: Helps students and workers perform better.
  • Healthy weight: Lack of sleep can lead to weight gain.
  • Reduced risk of heart disease and diabetes: Sleep keeps blood pressure and sugar levels in check.

Improved mood: Helps prevent stress, anxiety, and depression.