Gregory Arneaud shares insights on improving sleep health

For years, the golden rule for sleep has been eight hours a night. But with life’s demands, many argue that even this might not be enough. For those battling insomnia or other sleep-related challenges, the quest for a solution continues. With over 80 recognised sleep disorders affecting people worldwide, the conversation around improving sleep health is more relevant than ever. Exploring this, Lifestyle delved into insights from certified respiratory therapist Gregory Arneaud and author of The Wake Up Call. Arneaud, who has recently brought his expertise to Jamaica, is continuing his advocacy for greater global awareness of sleep disorders at his Mountain View Avenue office, iSD Health Solutions Jamaica Limited, in Kingston.

Based on his experience working in the United States and the Caribbean, Gregory Arneaud identifies insomnia – difficulty falling or staying asleep – as the most impactful sleep disorder worldwide. However, he notes that cases of sleep apnea are steadily increasing and believes more attention needs to be directed to addressing them.

“Sleep apnea occurs when your oxygen levels are dropping and you’re unaware [during sleep] and at the same time, one of the symptoms of that is snoring, which most people in the Caribbean don’t realise is a sign that can lead to heart attack, stroke, diabetes, hypertension, and the list goes on and on,” Arneaud explained.

Impacts weight

Sleep-deprived individuals often overlook how it impacts their weight, says Arneaud. He explains that insufficient rest can disrupt the body’s ability to regulate metabolism and hormone release, influencing appetite and eating habits.

Addressing the idea that women face more sleep issues than men and the need for more than the once-standard eight hours of rest, Arneaud recommends that today’s adults aim for seven to nine hours of sleep daily.

“Women tend to have more sleep disturbances than men, we’re finding. A lot of that has to do with the hormone changes that’s going on within their bodies, especially at different times of the month; obviously when they’re having their menstrual cycle, when they’re getting older and they’re having premenopausal issues or even while they’re pregnant, and most often, the weight that they carry after pregnancy, affects the possibility of them having sleep apnea.”

‘A silent threat’

He said adequate sleep is essential for brain detoxification, emotional and memory management, muscle repair, tissue restoration, alertness, and healthy blood flow, which helps prevent erectile issues. He also emphasised that proper rest supports sexual performance, particularly in women.

“Sleep apnea is a silent threat affecting more than one billion people worldwide. In Jamaica alone, based on the population, as well as the disease crisis, it is estimated that at least one million Jamaicans have sleep apnea, but have no clue, and it [can] lead to heart attack, strokes, falling sleep at work, falling asleep behind the wheel of your car and, it affects relationships.”

“If you’re unable to sleep beside someone that’s tossing and turning, if they’re waking up to go to the bathroom too often, snoring and gasping for air, all these things cause challenges in the bedroom and eventually when you have to sleep in different parts of the house, which we call sleep divorce, just to get a good night’s sleep,” he added.

ainsworth.morris@gleanerjm.com

For those struggling to get a good night’s rest, Arneaud offers the following tips:

1. Try to establish a sleep routine: Start sleeping at the same time each night and waking up at the same time every morning. This helps reset your circadian rhythm or biological clock, allowing your mind to prepare for sleep.

2. Ensure your room is cool: A cool room creates a more comfortable sleep environment.

3. Minimise lighting: To promote relaxation, put away your phone and reduce exposure to light from TVs. Do this for about an hour before bed to help balance your melatonin and cortisol levels, making it easier to fall asleep.

4. Use the right bedding, pillows, pyjamas, and night routine: Consider adding meditation, light stretching, or devotion to your routine before bed. This helps ease your mind, separating you from the stresses of the day. Writing down tasks for the next day can also prepare you for sleep.

5. Avoid alcohol and caffeine before bed: Refrain from consuming alcohol or caffeine before bedtime, as both can cause sleep disturbances.