On Friday, World Sleep Day, sleep specialists said the lack of quality sleep has become a public health issue because of the rising number of people who are not getting adequate sleep. Dr. Michael Sarte, president of the Philippine Society of Sleep Medicine, said Filipinos may not be realizing the effect of quality sleep on people's overall physical and mental health. "Most people do not know that a lot of illnesses can be traced to the fact that they do not get enough sleep," he told GMA News Online. "The more they can be informed, the better they can be armed," he said. He said quality sleep for adults should have four to five cycles of both deep sleep and light sleep, five to seven hours a night. Light sleep is when a person drifts in and out of sleep and can be easily awakened. In this stage, the eyes move slowly and muscle activity slows down. Deep sleep is when a person falls deep in slumber. There is no eye movement or muscle activity, and the brain produces delta waves almost exclusively. On the other hand, children require at least nine to ten hours of quality sleep, he said. Obstructive sleep apnea Sarte said the most common reason for a disturbed night's sleep is an obstructive sleep apnea (OSA), a condition in which breathing pauses or stops during sleep. OSA disturbs sleep when a person's breathing pauses and one moves from deep to light sleep. It can cause up to 30 sleep interruptions in an hour. The symptoms of OSA include:
loud, disruptive snoring gasping or choking during sleep excessive daytime sleepiness and morning headaches memory or learning problems, lack of concentration irritability, mood swings, depression dry throat when you wake up and frequent urination at night He said chronic OSA may lead to serious health problems, including heart attack, high blood pressure, stroke, diabetes and loss of oxygen to the brain. He added that at least six to seven Filipinos have OSA. Snoring is the most common indicator of OSA, and Sarte said snoring should not be overlooked as the number one sign of OSA. People who have OSA generally are not aware that their breathing stops in the night. Suffering from OSA TV actor and host Edu Manzano said at a press briefing that he suffered from OSA for a long time. Before he was diagnosed with OSA in 2004, he said he usually only had two to three hours of sleep every night and was prone to falling asleep at weird hours. Manzano said he decided to seek a sleep specialist when his sleepiness almost cost him his life as he found himself in a road accident three times because he fell asleep behind the wheel. After seeking medical help, Manzano found out that he suffered from OSA and that he felt sluggish all the time because his brain was only receiving 74 percent of the oxygen it needed, as opposed to the normal 94 percent required. A sleep study conducted on him also showed that he was getting as much as 500 sleep interruptions in an eight-hour period. "I've never felt better after being diagnosed and treated. It also helped me become a better athlete," he said, adding that he is now more productive during the day and is less irritable and tired. Sarte said an annual check up with a sleep specialist is recommended, especially for overweight individuals and snorers. "Usually an annual exam is recommended if someone has the symptoms," he said. Treatment like a continuous positive airway pressure, where a patient wears a mask to provide a gentle flow of air pressure through the nose, is usually given to OSA patients. In severe cases, surgery like throat removal may be needed. However, he said a simple lifestyle modification, including proper diet and exercise, will also help most OSA patients. Not getting enough sleep Rico Gonzales, country manager of Philips, said that chronic lack of sleep can lead to weight gain, high blood pressure and deterioration of one's immune system. A report of the Philips Index for Health and Well-being showed that out of over 31,000 people surveyed, 35 percent said they do not feel they get enough sleep. The same people reported feeling tired and sluggish even after a night's sleep, thus decreasing their productivity throughout the day. One of the main reasons given for not getting enough sleep was 'going to sleep late and having to get up early in the morning.' The report also showed that more men feel they are getting enough sleep each night compared to women. Sleep health for children Sarte said OSA may also affect children as young as one year old and is one of the causes of sudden infant death syndrome. He added that snoring in children should not be ignored as this may be a symptom of OSA. Hyperactivity is also another symptom of OSA, as young OSA patients often fight off sleepiness by being restless. OSA in children may cause side effects like lack of concentration and decline in IQ. Gonzales said it is important for children to develop good sleep health, as this will help them develop good sleeping habits as they grow up. A good night's sleep will also help children develop mentally and become physically fit, he said. According to the World Association of Sleep Medicine, the following are good sleep practices for children: 1. Make sure a child gets enough sleep by setting an age-appropriate bedtime, preferably before 9:00 p.m. 2. Keep a consistent bedtime and waketime on weekdays and weekends. 3. Establish a consistent bedtime routine and recommend wearing comfortable clothes in bed, including strong absorbing diapers for infants. 4. Encourage your child to fall asleep independently. 5. Avoid bright lights at bedtime and during the night and increase light exposure in the morning. 6. Keep all electronics, including televisions, computers and cell phones out of the bedroom, and limit use of electronics before bedtime. 7. Maintain a regular daily schedule, including consistent mealtimes. 8. Have an age-appropriate nap schedule. 9. Ensure plenty of exercise and time spent outdoors during the day. 10. Eliminate food and beverage containing caffeine, including many sodas, coffee and tea. – VVP, GMA News 
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