Sleep ;an Important Pillar Of Healthy Life. – SamzNutrition

ByLois C

Apr 4, 2022 , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Snooze is the golden chain that ties wellbeing and our bodies together.

~ Thomas Dekker

Sleep: the crucial pillar of wellbeing is forgotten by lots of of us…. consistently fatigued, puffy eyes and arms holding a cup loaded with caffeine is a typical picture of this modern day era. Snooze variety close to 1- third of human lifestyle, so the shut-eye should be accomplishing some restoration do the job which improves brain and overall body health and fitness.

What Is Circadian Rhythm

it is 24 -hrs biological clock which regulate our sleeping pattern along with other important features like feeding , hormones production and physique temperature. Generally this rhythm rises in morning time will cause wakefullness and alertness, with the onset of darkness it dropped down to the cheapest level and assists in sleeping.

Affect Of Snooze Deprivation On Our Health

Excellent snooze is as essential as eating a healthier diet plan. Our body needs excellent snooze for sustaining brain wellbeing, temper stabilization and to fight towards ailments. The expense of sacrificing slumber is pretty high, lack of slumber and disturbed snooze sample are linked with health difficulties like being overweight, despair, improved hazard of diabetes and hypertension. Slumber deficiency does have a unfavorable influence on function effectiveness.

  • Slumber deprivation and Physical wellness there is a rising body of proof that sleep deprivation is linked with hypertension, coronary coronary heart health conditions (CHD), and diabetic issues mellitus(DM). Greater sympathetic anxious program action is viewed as to serve as widespread pathophysiology in sleep deprivation’s associations with these ailments.
  • Lousy sleep and Weight problems The bulk of scientific tests uncovered favourable affiliation concerning short snooze (<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

By Lois C