90% Of UAE Residents Are Sleep Deprived – An Internal Medicine Expert In Dubai Shares A Surprising Solution To Fix That

About 90% of the UAE population is sleep-deprived, mainly due to the stresses of daily life in a fast-paced environment. While the obvious signs like nodding off at your desk or feeling cranky throughout the day may seem like minor annoyances, the effects of poor sleep can lead to far more serious consequences, including health issues and increased risk of road accidents. Research shows that a lack of sleep is linked to chronic diseases like heart problems, type 2 diabetes, obesity, and depression. Even though we might not see the impact right away, the quality and quantity of sleep that we get directly affects our mental health.

Dr. Aarti Javeri-Mehta, an Internal Medicine Specialist and Board-Certified Lifestyle Medicine Physician at Sustain Health in the UAE, explains: “You can change your diet, exercise habits, or even your social circle,but if you’re not getting enough sleep, the impact will be limited. With the pressures of modern day life, it’s tough to prioritize sleep. Plus, health conditions like diabetes, obesity, and PCOS, which is very common in the UAE, are also linked to sleep disturbances. But you don’t need to overhaul your life to improve your sleep quality. Simple steps like tracking your sleep can help you understand your patterns and not only improve your rest but also manage existing health conditions.”

Small changes can make huge improvements in your sleep quality

To improve your sleep quality, start by adopting a sleep schedule for consistency. Go to bed and wake up at the same time every day, even on weekends. Reduce screen time by putting your devices away at least 30-60 minutes before bed to avoid blue light interfering with melatonin production. Get at least 30 minutes of daylight exposure in the morning to assist your circadian rhythm. Regular exercise, especially moderate aerobic activity, helps you fall asleep faster and sleep more soundly, but try to avoid intense workouts right before bed. Managing stress is also key, so create a relaxing bedtime routine like taking a warm shower, sipping herbal tea, journaling, or do some light reading to unwind. Tracking your sleep patterns can help you spot what works and what needs improvement. Approach it with curiosity and patience; small, gradual changes can lead to big improvements in your rest.

Balanced nutrition can support good sleep

While there’s no “magic food” that guarantees better sleep, what we eat can certainly impact our ability to fall and stay asleep. Nutrition plays a significant role in promoting sleep-related hormones like melatonin, tryptophan, and serotonin. To support good sleep, focus on a well-balanced diet that includes a variety of vegetables and fruits. These are rich in essential vitamins and minerals, such as Vitamin D, Vitamin C, B vitamins, and magnesium, which are linked to better sleep quality. Specific foods like kiwis and tart cherries have shown to be particularly beneficial. Incorporating gut-healthy foods, including prebiotics and probiotics, is also important, as gut bacteria play a role in producing GABA, a calming neurotransmitter that promotes sleep.

High quality sleep improves, quite literally, everything about your health!

Quality sleep is crucial for your overall well-being. It strengthens your immune system, boosts brain function, and helps your body recover and repair itself. Sleep also regulates hormones, keeping your mood stable and energy levels up, while playing a vital role in maintaining a healthy weight. Getting enough rest improves focus, memory, and problem-solving skills, making it easier to tackle the day. Additionally, proper sleep helps manage stress and supports heart health. In short, better sleep equals better health, both mentally and physically, allowing you to feel and perform at your best.