SLEEP - YOUR WAY TO GOOD HEALTH

Sleep is one of the basic necessities of healthy living. Sleep disorder is still considered an unrecognized disease that negatively impacts the psychological well-being and physical health of an oversized population.

Inadequate or unsatisfactory sleep is becoming a serious health issue in the fashionable world. While we are busy managing hectic life, rushing to complete work targets & juggling roles, we always prioritize activities that provide the utmost benefits. All these habits are creating havoc on our health and can be slowly killing us.

Insomnia is considered a risk factor for many diseases including cardiovascular events, stroke, hypertension, diabetes, obesity, depression, anxiety, etc.

The BENEFITS of a good night's sleep are immense. Good quality and sufficient sleep improve the overall quality of life. Sleep offers the body and brain - time to restore and recover, affecting nearly every tissue in the body. Sleep helps the brain to improve memory and provide longevity. During sleep - particularly REM (deep) sleep—your body repairs and builds muscle while also breaking down fat for energy. One key benefit of getting enough good sleep is strengthening your immune system to help you prevent or limit infection in your body.

HOW MUCH SLEEP DO WE NEED?

Sleep requirements vary with age. An older adult generally requires less sleep compared to a younger individual. According to the National Sleep Foundation and American Academy of Sleep Medicine (AASM), newborns need the most sleep, at 14-17 hours a day, followed by infants at 12-16 hours a day including naps. Toddlers need about 10-14 hours a day. Preteens and teenagers need about 8-12 hours a night, and adults about 7-8 hours a day to provide optimal health and wellbeing.

The body maintains a biological clock called the "Circadian Rhythm". This clock is controlled by both internal (genetic) factors and external factors which include diet and environment.

Nutrition, Exercise, and Sleep have a pivotal role in our health, but quite often sleep is omitted.

SLEEP CAN ALSO AFFECT OUR DIET……

Sleep helps maintain a balance of hormones that control appetite. Without enough sleep, leptin (fullness hormone) levels drop, while ghrelin (hunger hormone) levels increase. As a result, people tend to overeat and choose unhealthy foods. People who are sleep-deprived are more drawn towards high-calorie foods. Studies show that chronic sleep loss has been linked to having a higher waist circumference and an increased risk of obesity.

Nutrition can profoundly affect the hormones and increase inflammation which directly or indirectly contributes to insomnia. Maintaining healthy eating habits can help you sleep better. Eat nourishing whole foods to help obtain the best night’s rest. Focus on eating protein-rich foods, fiber-rich foods, and on minimizing added sugar.

HERE ARE SOME TIPS FOR IMPROVING YOUR SLEEP HYGIENE:

Don’t eat too late: Try to keep a 2-hour gap between dinner and bedtime, as the body needs time to digest food.

Avoid caffeine & stimulants: Caffeine makes it difficult to fall asleep.  Beware of stimulants like coffee, energy drinks, and soda. If you do consume these, try to avoid it in the evening hours.

Move your body: Exercise benefits nearly every system in the body & is a cornerstone of health and. Exercising outdoors helps keep your body in sync with its natural sleep rhythms. Usually, exercise in the afternoon or early evening helps provide a sound sleep. Avoid exercising just before sleeping as it increases stress hormones, which can worsen sleep problems.

Set a sleep schedule and try to stick to it as it regulates the body’s sleep cycle and circadian rhythms.

Stop using electronic devices an hour before bed, especially those emitting blue light such as smartphones, tablets, and televisions.

Schedule before-bed activities to signal that you are winding down like having a hot shower, changing into comfortable nightwear, etc. Create a quiet, dark, relaxing environment in your bedroom.

WRITTEN BY:-

Ms. Aamatulla Y Kapasi

(Registered Dietitian, Certified Diabetes Educator, PGCND)