WITHOUT GOOD HEALTH THERE IS NO WEALTH OR HAPPINESS & QUALITY SLEEP IS MUST IF YOU WANT TO LIVE LONG & HEALTHY.
DR NEERAJ KAUSHIKÂ
Lack of sleep can be:
Fatal or lead to many life threatening diseases like Heart, brain, diabetes, BP, stroke, obesity, psychological disorders.
CAUSES
MEDICAL DISORDERS
PSYCHIATRIC DISORDERS
ADDICTIONS
STRESS, ANXIETY, FEAR
ENVIRONMENTAL FACTORS & AMBIENCE
LIFESTYLE PATTERNS
GOOD SLEEP QUALITY:
-Sleeping for about 90% time while in bed.
-Falling asleep in 30 min or less
-Waking up not more than once in night Being awake for less than 20 minutes
Stages of sleep:
NREM and REM
NREM or non rapid eye movement sleep when you don’t dream and is very relaxed and deep sleep.
Benefits:
-Body heals itself
-Body maintenance & energy restoration.
-More white blood cells are created.
-Muscles are relaxed and restored
-Growth hormones are released.
-Brain reorganises mental pathways vital for learning & brain development.
REM Sleep: Rapid eye movement is sleep of your dream stage, here brain is as active as you are awake. The body cycles between NREM and REM sleep known as sleep cycle. In REM there is tons of stuff happening inside your brain.
NREM is the most important part of your sleep for great health.
7 to 8 hour sleep is best for your health.
Sleep is linked to immunity:
-Sleep help in more production of WBC which fight infections.
-Sleep is linked with healing and repair of heart and blood vessels & sleep deficiency is linked to and increased heart risk.
Sleep is linked to Weight gain:
-Good sleep increases production of leptin , a hormone which suppresses appetite and lack of sleep increases production of ghrelin, a hormone which stimulates appetite.
-Good sleep improves metabolism.
-Sleep is also important for brain function, so good sleep enhances your overall performance.
-Poor sleep also leads to depression. Most of depression patients have insomnia or obstructive sleep apnea.
What to do for a better sleep?
-Read before bedtime.
-Avoid watching TV or digital media before sleep.
-Avoid afternoon naps beyond 20 minutes.
-Follow a routine.
-Exercise regularly, min 150 minutes of moderate exercise per week.
-Melatonin suplement: Melatonin stimulates sleep.
-Melatonin supplements like ginkgo biloba, valeriana, magnesium, lavender, and warm golden milk at night.
-Blockout light, Manage bedroom temperature and noise.
-Our natural built in clock CIRCADIAN RHYTHM, sends signal to body when it is day or night. In night your circadian rhythm triggers release of melatonin, a hormone that makes you sleepy.
-Practice a relaxing bedtime ritual.
-Avoid stimulants and too much liquid at night.
-Sleep on a comfortable bed.