Healthy sleep is not a luxury, it is a basic necessity for the health of the body and mind. In Saudi Arabia, many people suffer from lack of sleep due to work and daily life pressures. A study published by “Mayo Clinic” states that one in three adults does not get enough sleep. Let us know why sleep is important and how to improve your sleep quality.

How many hours of sleep do you need?

The ideal amount of sleep varies by age, but the National Institutes of Health (NIH) recommends the following:

  • Newborns (0-3 months): 14-17 hours
  • Children (6-12 years): 9-12 hours
  • Teenagers (13-18 years): 8-10 hours
  • Adults (18-60 years): 7-9 hours
  • Seniors (61+): 7-8 hours

Benefits of healthy sleep for the body

Sleep is not just rest, it is a complex vital process with many benefits:

  • Strengthening immunity: During sleep, the body releases protein substances that help fight inflammation and viruses. Good sleep reduces the chance of catching a cold by 30%.
  • Heart health: Sleep helps regulate blood pressure and heart rate. Lack of sleep increases the risk of heart disease and strokes.
  • Improving memory: The brain processes information and removes toxins during deep sleep. Students who sleep well perform better on tests.
  • Weight control: Lack of sleep disrupts hunger hormones (ghrelin) and satiety (leptin). The hormone cortisol rises, which stores fat in the abdominal area.
  • Better mental health: Lack of sleep is directly linked to increased anxiety and depression. Adequate sleep improves mood and reduces stress.

Tips to improve sleep quality

The Saudi Ministry of Health offers important tips for healthy sleep:

  • Set sleep times: Go to bed and wake up at the same time every day, even on weekends. This regulates your biological clock.
  • Avoid screens before bed: Blue light from your phone and TV prevents the release of the sleep hormone melatonin. Put your phone away an hour before bed.
  • Prepare your bedroom: Keep your bedroom dark, quiet, and at a comfortable temperature (18-22°C).
  • Avoid caffeine before bed: Coffee, tea, and soda keep you awake. Have your last cup of coffee before noon.
  • Regular exercise: Walking or exercising during the day improves sleep at night. However, avoid strenuous exercise right before bed.
  • Light dinner: Heavy meals before bed cause indigestion and disrupt sleep. Try to eat at least two hours before bed.

Common sleep disorders

In Saudi Arabia, about 30% of adults suffer from chronic insomnia. The most common sleep disorders are:

  • Insomnia: Difficulty falling asleep or staying asleep. It can be treated by improving sleep habits.
  • Sleep apnea: Breathing stops during sleep, causing loud snoring and daytime sleepiness. A CPAP device is used for treatment.
  • Restless legs syndrome: An irresistible urge to move your legs while resting.
  • Narcolepsy: Sudden sleep attacks at inappropriate times.

If you suffer from any of these disorders, consult a doctor

Specializes in sleep medicine. The Ministry of Health provides sleep clinics in hospitals across the Kingdom.

Frequently Asked Questions

Q: Does sleeping during the day compensate for lack of sleep at night?
A: A nap (20-30 minutes) is beneficial, but it does not replace deep nighttime sleep. Excessive daytime sleep can disrupt the biological clock.

Q: How much sleep does a Saudi child need?
A: Children aged 6-12 need 9-12 hours. Studying and daily routines should allow for this.

Q: Does warm milk help with sleep?
A: Yes, milk contains tryptophan, an amino acid that helps produce the sleep hormone melatonin. A warm glass of milk before bed is usually beneficial.

Q: Does coffee after dinner affect sleep?
A: Caffeine stays in the body for 6-8 hours. It’s best to have your last caffeine intake by 2-3 PM at the latest.

Q: How do I know if I have a sleep disorder?
A: If you consistently struggle to fall asleep or wake up tired despite 7-8 hours of sleep, consult a sleep doctor. Sleep clinics are available at King Faisal Specialist Hospital and King Fahad Medical City.

Healthy sleep is an investment in your long-term health. Start tonight by improving your sleep habits, and your body and mind will thank you.