Sleep is the golden chain that ties well being and our bodies jointly.
~ Thomas Dekker
Slumber: the essential pillar of well being is forgotten by quite a few of us…. constantly tired, puffy eyes and palms holding a cup loaded with caffeine is a common picture of this contemporary era. Sleep variety close to just one- 3rd of human lifestyle, so the shut-eye should be executing some restoration operate which enhances mind and system health and fitness.
What Is Circadian Rhythm
it is 24 -hrs biological clock which control our sleeping pattern along with other vital functions like feeding , hormones output and overall body temperature. Normally this rhythm rises in morning time will cause wakefullness and alertness, with the onset of darkness it dropped down to the most affordable stage and helps in sleeping.
Effects Of Sleep Deprivation On Our Wellness
Excellent slumber is as vital as feeding on a balanced diet. Our overall body requirements very good slumber for maintaining brain wellbeing, mood stabilization and to battle in opposition to diseases. The charge of sacrificing sleep is quite higher, deficiency of rest and disturbed slumber sample are joined with well being difficulties like obesity, despair, improved danger of diabetic issues and hypertension. Slumber deficiency does have a adverse influence on work performance.
- Sleep deprivation and Actual physical wellness there is a expanding system of proof that slumber deprivation is involved with hypertension, coronary coronary heart disorders (CHD), and diabetic issues mellitus(DM). Greater sympathetic anxious program exercise is thought of to serve as typical pathophysiology in sleep deprivation’s associations with these disorders.
- Lousy slumber and Obesity The majority of research located beneficial affiliation involving shorter rest (<6 hrs/night) and obesity. Sleep deprivation is associated with altered metabolic and endocrine mechanism resulting in increased appetite and late-night cravings. Moreover, insufficient sleep makes you tired and less active, over time reduced physical activity may cause weight gain and obesity.
- Poor sleep and Depression Lack of sleep or disturbed sleep pattern has a direct link with psychological issues like depression and anxiety and suicide. Sleep deprivation causes decreased production of serotonin, a mood regulator chemical produced by our brain. Reduced level of serotonin causes depression and anxiety.
- Poor sleep and work life: Short duration sleep may have a negative impact on a person’s work life. Poor sleep can impair people creative capacities and reduces motivation to learn and generate new ideas.
How Much Sleep Do We Really Need?
Although there is no perfect sleep number to fit each individual, National sleep foundation published a report updating sleep recommendation for all ages.
How To Improve Sleep Hygiene
- Food and drink Avoid eating foods that are spicy and fatty as they are tough for the stomach and may disturb sleep. Timing of meal is also an important factor for having a good sleep. Avoid excessive consumption of alcohol and caffeine before going to bed.
- Day light exposure it is reported by some studies that daylight helps keep our circadian rhythm healthy.
- Regular physical activity According to National sleep foundation, people who exercise regularly have better sleep than those who do not. Some other studies suggested that exercise increases body temperature and increases production of Adenosine a chemical which causes drowsiness and improves circadian rhythm.
- Maintaining good sleeping habits Avoid day time sleep, stop using elecronic gadgets (cell phones, laptops, tv) 30 minutes before going to bed. Smartphone light distrub production of Melatonin a chemical produced by our brain, which plays a vital role in regulating sleep-wake cycles.
- Make a regular sleep cycle: Regular sleep pattern may also help in improving sleep quality and duration. Waking up and going to the bed at the same times each day improves our wakeup/sleep cycle.
- Bedroom environment Minimize noises, external light exposure. Try to make your sleeping environment quiet, relaxing and clean.
- Clear your mind before going to bed Several relaxing techniques like meditation, reading a book and relaxing massage may improve sleep quality and duration.
Take-Home Message
Sleep is the third pillar of a healthy life and good sleep is important for our physical and mental health. Everyone has occasional disturbed sleep but if you are struggling with lack of sleep for prolong period, contact your doctor for identifying and treating any underlying cause.
Happiness in simplicity can be achieved with a flexible mindset and nine hours of sleep each night.”
Dalai Lama
