Sleep Disorders in the Middle East and how to combat them

Sleep is one of the most important biological functions of the human body, but for decades, studies have shown that sleep disorders are becoming more prevalent, affecting at least 45% of the world's population.

According to Dr. Rasha Mahmoud, head of the pulmonology and sleep unit at the Almana Group of Hospitals in Saudi Arabia, almost 40% of people in the Middle East are affected by sleep disorders, with obstructive sleep apnea syndrome (OSA) being the most common disorder. OSA occurs when the throat muscles intermittently relax and block the airways during sleep, obstructing normal breathing for around 10 seconds before the sufferer jolts awake.

It is estimated that over one billion people worldwide suffer from OSA, with prevalence exceeding 50% in some countries. In Saudi Arabia, sleep disorders are particularly common, and the country ranks second only to Japan as one of the world's worst countries for average sleeping hours. Other common sleep disorders include teeth grinding, sleepwalking, and confusional arousals, as well as delayed sleep-wake phase disorder.?

Anxiety, excessive screen time, sedentary lifestyles, and jobs that require long or unfixed working hours and night shifts are also common factors affecting the quality of sleep in adults.

Why is sleep so important??

Many people see sleep as just rest. However, sleep is essential for the body to perform restorative measures, which leads to feeling more alert, energetic, and awake. It helps protects us from mental health triggers, repairs and regrows tissues, and restores the immune system. Deep sleep also supports the release of growth hormones and allows various systems to recover.

Lack of sleep affects memory, learning, performance, appetite, and clear thinking, and chronic sleep deprivation may cause neurological issues such as mood swings and hallucinations. Some studies have even shown that deprived REM stage sleep can shorten lifespan and decrease immune function.?

Tips for Better Sleep

While sleep is something that happens at night, everything you do from the moment you wake up will impact how deeply you will rest that night.

• Go to bed and wake up at the same time, even on the weekend. This consistency will help your body develop a consistent sleep-wake cycle.
• Avoid heavy meals a few hours before your scheduled bedtime. Stimulants including nicotine, caffeine, and alcohol can also interfere with your sleep, so avoid these if you can.?
• Relaxing before bed will help you deepen your sleep. Avoid the use of screens just before bedtime, and try calming activities such as taking a bath or reading.
• Regular physical activity during the day can promote better sleep
• Avoid daytime naps as these will affect your sleep cycle??
• Attempt to settle any of your worries or stresses before bedtime by getting organized or setting your daily priorities.

Overall, you should be aiming for between seven and eight hours of healthy sleep every night between the hours of 10 pm. and 5 am. Remember that sleep is not just resting; it is the single most effective thing you can do for your brain and your body.?

Dr. Saliha Afridi

Clinical Psychologist

Arabnews,

March 16, 2023