Sleeping enough is important according to scientists. PHOTO/COURTESY
Before embarking on his wellness journey, Davis Amanya struggled with severe sleep problems. He found it difficult to fall asleep, and when he did manage to, his sleep was so light that he would often wake up in the middle of the night and lie awake until morning. “Occasionally, while falling asleep or just waking up, I experienced a strange, paralysing sensation.
My body felt chained, completely unable to move or speak, no matter how hard I tried. In those terrifying moments, I would call out to God, wondering if what I was experiencing was supernatural,” he says.
During his wellness exploration, Amanya learnt that what he had experienced was a scientifically recognised phenomenon known as sleep paralysis.
According to the Cleveland Clinic, sleep paralysis is a brief episode where a person, either upon falling asleep or waking, experiences an inability to move or speak. This occurs during transitions between sleep and wakefulness, where the body remains in a state of muscle atonia typical of REM (rapid eye movement sleep), even as the mind becomes conscious.
Why sleep is more than just rest
Dr. Ambrose Katungi Muhwezi, a public health specialist, explains that sleep is a complex yet vital biological process crucial for physical, mental, and emotional well-being.
He highlights that during sleep, the body cycles through distinct stages, enabling essential functions such as memory consolidation, cellular repair, and other restorative mechanisms. When we complete multiple sleep cycles each night, the body can reach the deep and REM stages of sleep where true physical and mental restoration occurs.
Among the benefits of quality sleep are improved immunity, where deep sleep helps the body fight pathogens and repair damaged cells, and the anti-ageing effects resulting from the release of Human Growth Hormone (HGH), which promotes tissue repair. Consistent sleep also improves mood and mental health by reducing anxiety, depression, and stress, while enhancing mental clarity.
Additionally, restful sleep helps us wake up feeling energised, improves our alertness and judgment, boosts fertility, and enhances our ability to concentrate and be productive. In contrast, poor sleep can result in heightened stress levels, reduced immunity, and a higher risk of chronic diseases.
Unfortunately, today’s fast-paced world and modern lifestyles have made quality sleep harder to achieve. Irregular sleep schedules, prolonged exposure to screens and artificial light, especially blue light, combined with environmental stressors such as noise and poor ventilation, disrupt our natural sleep rhythms and make it difficult to enjoy deep, restorative rest. Dr Muhwezi describes it as waking up feeling as if one has been beaten.
Stages of sleep
Dr Franklin Wasswa, a general practitioner at Entebbe General Hospital, explains that during sleep, our bodies cycle through stages that last between 90 to 120 minutes. These stages are categorised broadly into REM and non-REM stages. The first two stages, N1 and N2, represent light sleep, where a person transitions from wakefulness into slumber and can be easily awakened. The third stage, N3, also known as deep or delta sleep, involves slow brain waves and the release of HGH, which aids in tissue repair, strengthens immunity, and clears out harmful cells.
The REM stage is characterised by the movement of the eyes and diaphragm, while the rest of the muscles remain paralysed. This is when dreaming occurs, and the body prepares to awaken. Interestingly, sleep paralysis tends to occur during REM or transitions in and out of it. The body remains paralysed to prevent us from physically acting out our dreams, a completely natural process that may feel frightening but is entirely explainable. As the night progresses, people experience repeated sleep cycles, with a gradual decline in deep sleep and more time spent in lighter stages.
What disrupts sleep?
Many lifestyle habits contribute to poor sleep. Dr Kenneth Kalani Okware, a psychiatrist with the Ministry of Health, notes that one of the major issues is poor sleep hygiene. For example, watching frightening content before bedtime can embed disturbing imagery in your memory, which can disrupt sleep. Diet is another factor.
Eating refined and processed foods high in sugar and carbohydrates causes blood sugar fluctuations that activate the adrenal glands to release cortisol, the stress hormone. This leads to restlessness during the night. Dr Okware recommends avoiding processed foods such as cakes, doughnuts, caffeinated drinks, and heavy starchy meals close to bedtime.
Another overlooked issue is how we use our beds. Using the bed for activities such as reading, watching TV, or planning for the next day trains the brain to remain alert rather than associate the bed with rest. Likewise, eating late at night can interfere with the body’s circadian rhythm. Ideally, one should avoid eating for at least four hours before bed and limit fluid intake an hour before sleeping to prevent digestive and bladder disruptions.
Stress and the body clock
An inconsistent sleep schedule throws off the body's internal clock, reducing the chances of experiencing deep, restorative sleep. Chronic stress, stemming from work, finances, or personal matters, can also negatively affect sleep. Incorporating wellness practices such as physical exercise or spending time outdoors can help reduce stress and improve sleep quality. Screen time before bed is another major culprit.
Exposure to artificial blue light suppresses melatonin production, the hormone responsible for regulating sleep. Dr Wasswa advises limiting screen use before bed and instead seeking natural light during the day to help reset the body's internal clock. He jokes that the only place blue light belongs is in clubs, where people are not expected to sleep, not in bedrooms. Room temperature also plays a role in sleep quality. A cool environment, around 20 degrees Celsius, is considered ideal for a good night’s rest.
Sleep disorders
A sedentary lifestyle not only contributes to weight gain and non-communicable diseases but also affects sleep. Being overweight can lead to sleep apnea, a disorder that causes repeated nighttime awakenings and results in daytime fatigue. Regular exercise, such as a 30-minute brisk walk, can gradually help with weight management and improve sleep over time.
Sleep disorders are not limited to adults. Dr Wasswa points out that children may suffer from night terrors, which cause them to cry or wander in their sleep. Although they may not remember the episodes, these disruptions still affect their rest.
