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00:17Sleep is often treated as something we can sacrifice to meet the demands of work, school and everyday life.
00:24But General Medical Practitioner Dr. Jeon Bob says rest is not a luxury.
00:29It is a vital part of how the body repairs itself and how the brain processes the day's experiences.
00:35So sleep is a very important pillar with respect to our overall health and wellness, even though it's often overlooked.
00:43So while we sleep, the body gets an opportunity to repair itself.
00:48So the brain will go through different processes to solidify learning, consolidate memories and help with decision making as well.
01:00Additionally, the tissues of the body, for example, the muscles will go through the repair process while you sleep.
01:07Sleep is also important to regulate hormones and our immune health as well.
01:11For most adults, 79 hours of sleep each night is recommended.
01:16But how do we know when we're not getting enough rest?
01:19Dr. Bob says the warning signs can affect both our mood and our ability to function throughout the day.
01:25So some of the key signs that persons who are lacking sleep would usually experience would be
01:32difficulty concentrating, irritability or mood instability.
01:38They may also experience difficulties with concentrating and focusing.
01:43And they will also notice a decline in their performance as well.
01:49But the effects can go beyond daytime fatigue.
01:53Prolonged insufficient sleep can affect the body's immune function and cardiovascular health,
01:58increasing the risk of serious health complications over time.
02:01With respect to our bodies, we will start to notice that we may fall ill more frequently.
02:09Our blood pressure and cardiovascular health will actually be affected.
02:14So our blood pressures will increase and we will have an increased risk of heart attacks and strokes over time
02:21with respect to having a lack of sleep.
02:24So what can we do to improve the quality of our sleep?
02:27So in order to improve our sleep, we have to develop good sleep hygiene.
02:32And that starts with a consistent routine of going to bed at a particular time and waking up at a
02:39particular time.
02:40So that helps to set your body's internal clock.
02:43Dr. Bob also recommends putting away electronic devices before bedtime and managing stress throughout the day
02:49to help the brain wind down at night.
02:52So the three most important changes I would recommend would be to ensure that the environment is conducive to good
02:59sleep.
03:00We also need to avoid screen time too close to bedtime.
03:04So at least 90 minutes before bed, we need to put away our electronic devices.
03:11And we also need to manage our stress throughout the day so that our brains could be settled and less
03:19stimulated when it's time for bed.
03:21I am Charlotte Kisto with tonight's Health Watch.
