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"Sleep deprivation can lead to serious health problems such as cardiovascular disease (high blood pressure, strokes, heart attacks), weakened immune system and thus increased susceptibility not only to infections but also to cancer. Chronic sleep deprivation increases the risk of obesity, diabetes, as well as mental illnesses such as anxiety-depressive disorder," explains Edita Príhelová, MD, internist at the AGEL Bratislava Hospital. Sleep deprivation causes a person to have a reduced ability to concentrate, slowed reactions, irritability, poorer ability to cope with stressful situations, and a decrease in work performance. "If sleep deprivation lasts for a longer period of time, changes occur in the central nervous system at the level of the serotoninergic and dopaminergic system, which then lead to the development of mental illnesses such as the aforementioned depressive disorder, anxiety disorder, concentration disorders, chronic fatigue syndrome," continues Edita Príhelová. Lack of sleep also has a negative impact on memory and cognitive function. All of these factors then lead to a poor quality of life and negatively affect productivity in work and personal life.

According to experts, adults should sleep about 7 to 9 hours a day, and it is not only the length of sleep that is important, but also its quality. Sleep consists of REM and non-REM phases, which alternate during sleep. It is the shortening of the REM phases that results in poorer sleep quality, which then causes increased daytime fatigue. The quality of sleep is impaired by blue light from screens, the consumption of caffeinated beverages and other stimulants such as energy drinks, cola, black and green tea, coffee, especially when consumed in the evening. "Also, eating a late dinner or eating more energy-dense foods before sleep impairs the quality of sleep as it puts a strain on the digestive system and metabolic processes that should be reduced to a basal level during sleep. It is also important to create optimal conditions in the room in which we sleep. A slightly cool room is not suitable," advises an experienced doctor. The quality of sleep can also be positively influenced by natural remedies such as herbs (for example, chamomile, St. John's wort, lavender or valerian), preparations containing melatonin, the sleep hormone, and relaxation techniques such as meditation or deep breathing.

"Patients often complain of difficulty falling asleep, waking up frequently during the night or waking up too early. This may be due to the aforementioned bad habits (falling asleep with a mobile phone, eating before bed, activities that increase alertness and activate the cerebral cortex if engaged in later in the evening). People who are under stress for longer periods of time also suffer from sleep disorders. If a person has long-term sleep problems, he or she should consult a doctor," adds MUDr. Príhelová. A relatively common cause of chronic daytime sleepiness and fatigue is a condition called Sleep Apnoea Syndrome. It is most often caused by diseases in the naso-throat area and is manifested by repeated breathing during sleep and snoring, especially when lying on the back. "However, obesity also plays a large part in this disease. During the apnoeic phases, there is reduced blood flow and oxygen supply to the brain, which then manifests itself in daytime drowsiness. The disease is diagnosed in the sleep laboratory. It is solved by removing the cause of the obstruction in the point-neck region, e.g. too long soft palate, nasal polyps, etc. Weight reduction in the obese is also essential. Sleep apnoea syndrome increases the risk of cardiovascular diseases such as black stroke and heart attack," added Edita Príhelová.

World Sleep Day is held annually to raise awareness of the importance of sleep hygiene and healthy lifestyles. This year's theme is 'Make healthy sleep a priority', underlining its importance. Experts recommend following a regular sleep schedule, creating a comfortable and quiet environment to sleep in and avoiding stimulants that can disrupt sleep.