Sleep solutions: why quality rest is a public health priority

Sleep is often sacrificed in the rush of daily life, but health experts warn that chronic sleep deprivation is quietly undermining the well-being of many Jamaicans. According to Dr Orlando Thomas, medical doctor and functional medicine practitioner, improving sleep habits may be one of the simplest yet most powerful steps toward better overall health.

“Sleep is not a luxury,” Dr. Thomas emphasised. “It is a biological necessity. When we consistently get less sleep than the body requires, it affects everything, from memory and mood to blood pressure and immune function.”

Globally, sleep disorders are increasingly recognised as a major public health concern. The World Health Organization has repeatedly linked insufficient sleep to non-communicable diseases such as hypertension, diabetes, obesity, and depression.

In Jamaica, while comprehensive national sleep data remains limited, the broader health statistics paint a concerning picture. The Ministry of Health and Wellness reports that non-communicable diseases (NCDs) account for roughly 70 to 75 per cent of all deaths annually. Conditions such as cardiovascular disease, diabetes, and stroke, all of which are aggravated by poor sleep, continue to rise.

The Statistical Institute of Jamaica indicates that hypertension affects nearly one in three Jamaican adults, while diabetes prevalence continues to climb. Research also shows that chronic sleep deprivation increases the risk of developing high blood pressure and insulin resistance.

Dr Thomas notes that in his clinical experience, many patients report sleeping fewer than six hours per night, well below the recommended seven to nine hours for adults.

“People are juggling multiple jobs, long commutes, screen time late into the night, and financial stress. Sleep becomes the first thing they cut back on,” he said.Sleep plays a vital role in regulating hormones, repairing tissues, consolidating memory, and supporting immune function. When sleep is disrupted, the body produces higher levels of cortisol, the stress hormone, which over time contributes to weight gain, anxiety, and cardiovascular strain.

Poor sleep is also closely linked to mental health. The Pan American Health Organization has highlighted the relationship between sleep disturbances and depression, noting that persistent insomnia can both signal and worsen mood disorders.

Dr Thomas explains that many Jamaicans may not realise they are suffering from sleep disorders such as insomnia or obstructive sleep apnea.

“Sleep apnea, for example, is particularly common in people who are overweight or have hypertension. They may snore heavily, wake up tired, or experience morning headaches, but they don’t connect it to a medical issue,” he explained.

Left untreated, sleep apnea significantly increases the risk of heart disease and stroke.

Dr Thomas advocates for practical, sustainable changes rather than quick fixes.

First, he encourages consistent sleep routines. “Go to bed and wake up at the same time every day, even on weekends. The body thrives on rhythm,” he advised.

Limiting screen time before bed is another key strategy. Blue light emitted from phones, tablets, and televisions interferes with melatonin production, the hormone responsible for sleep regulation.

He also recommends creating a sleep-friendly environment: cool temperatures, minimal light, and reduced noise. Caffeine intake should be limited after mid-afternoon, and heavy meals avoided close to bedtime.

For individuals experiencing persistent sleep issues, medical evaluation is critical. Cognitive behavioural therapy for insomnia (CBT-I) and, in some cases, short-term medication may be appropriate under professional guidance.

Importantly, Dr Thomas stresses that sleep should be viewed as part of preventive health care.

“We talk a lot about diet and exercise, but sleep is the third pillar of health,” he said. “If we ignore it, we undermine everything else.”

As Jamaica continues to battle high rates of non-communicable diseases, sleep health deserves greater public attention. Workplace policies, school schedules, and community education campaigns can all play a role in promoting healthier sleep habits.

“Better sleep improves productivity, emotional stability, and long-term health outcomes,” Dr Thomas concluded. “If we want a healthier Jamaica, we must start by taking sleep seriously.”

In a fast-paced society where busyness is often celebrated, reclaiming rest may be one of the most powerful and overlooked solutions to improving national health.

keisha.hill@gleanerjm.com