PharmEasy Blog

Tips To Sleep Better At Night

Sleep is the best form of meditation – Dalai Lama

True, isn’t it? Sleep or deep slumber is one of the most elusive of our biological activities which rejuvenates and repairs our body. There is a reason why every article to do with improved health underlines a need to sleep an average of eight hours. Most of us get much lesser than our quota of forty winks. Restful sleep is related to improved immunity, being fit and better health. There are many things we can do to sleep well.

Here are ten habits to follow for a good night’s sleep:

  1. Regular Bedtime

Nothing spells disaster for your sleep other than irregular bedtimes. If the time you crash out changes every so often, the body cannot adjust to the altered schedules. So there will be difficulty in sleeping. By following a regular sleep schedule, the body begins to release sleep-inducing hormones, and it gets more comfortable to sleep off.

  1. Au Revoir, Caffeine

Caffeine is the enemy of sleep. Having caffeinated beverages like tea and coffee after nightfall stops the body from falling asleep. Many people have a habit of having an after-dinner cuppa which has the potential to keep them up into the night. By just doing away with this one cup of tea or coffee will bring about tremendous relief to your sleep.

  1. Sleep-enhancing Foods

Chamomile tea, hot milk, whole wheat bread, potatoes, and turkey are all foods that will make your eyelids heavy with sleep. Many of these bring a restful state to the body and fight insomnia.

  1. Go Offline

Switch off the electronics at least an hour before you hit the sack. The gadgets stimulate the brain, and the lights hamper the body into going into sleep mode. Once you unplug, you could read or meditate.

  1. Noise Reduction

Having sources of noise close by around bedtime can hamper your sleep. Stay away from rooms that have television or music playing. If you stay close to a busy street or near the airport or railway station, add some white noise to the room.

  1. Lights Out

Dark rooms encourage the body to shut down quicker. Ensure that there are no strong light sources switched on as you head to bed. The light emanating from television, computer, and phone screens is also detrimental to you crashing out earlier.

Cut out caffeine 10 hours before bed. Don’t eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed

Dr. M.G. Kartheeka, MBBS, MD

Also Read: Can Sleep Apnea Kill You? Uncovering the Truth

  1. Bedtime Routine

Having a set of habits that you follow before you go off to sleep signal the body to start getting ready for bed. Your bedtime routine could include changing into nightclothes, brushing your teeth, reading and saying your prayers.

  1. Sleep Surroundings

Comfortable mattresses, pillows, and soft linens help to sleep better and quicker. A neat, uncluttered area of the bedroom is also essential. Keep the lights subdued, and the room should feel fresh.

Read More: Benefits of Sleeping Without a Pillow

  1. Aromatherapy for Better Sleep

Many essential oils help us to sleep better. The usual choices are lavender, lemon and rose. Many stores cater to essential oil dispensers. Take your pick.

Setting a routine is very crucial to get a good night’s sleep as it is important for adequate brain performance, brain development in children, good health and mental peace.

Dr. Ashish Bajaj, M.B.B.S., M.D
  1. Reduce Noon Naps

Having irregular or long naps during the day will leave you up and perky at night. Also, noon naps tend to derail the biological clock that dictates when we will sleep.

      11. Manage Stress

Stress is one of the leading causes of sleeplessness. Managing your stress levels not only allows you to have a restful sleep but also helps you lead a healthy and happy life.

  1. Watch what you eat before bedtime

Going to bed hungry or with a stomach that is too full may be why you are having sleep-related problems or disturbances. It may be your stomach’s discomfort that is costing you your beauty sleep. Eat light meals before going to bed to ensure an uninterrupted night of sleep.

  1. Create a comfortable sleeping environment

Invest in a good set of light-blocking curtains as your biological clock gets affected by artificial light and sound. Put on your comfiest pyjamas and maybe play some soothing music before bedtime. Creating a comfortable sleeping space is known to enhance the quality of sleep.

  1. Regular health checkups

Go for regular health checkups so that you do not mistake some underlying health condition for being wound up or not having a comfortable sleeping space. Prioritizing your health before everything else keeps a balance in every aspect of your life.

Also read:   6  Benefits of Sleeping

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

4

How Sleeping Less Is Doing You More Harm Than Good?

Introduction

Sleep is a vital function that is often compromised in our lives these days. The prime reasons for this neglect are overworking throughout the day and leading an unhealthy and unregulated lifestyle. The present generation glorifies being a workaholic and wears sleep deprivation (visibly noticeable by the appearance of dark circles, swollen eyes and pale and dull-looking skin as per the American Academy of Sleep Medicine) as a badge of honour. Sleeping less than 5 – 6 hours a couple of times a month, though acceptable, can become an overarching health problem if it becomes a staple habit in due time.

The pandemic has significantly increased stress and anxiety in people’s lives. Not only has work pressure increased but also the stress and negativity at home and the outside world has impacted mental health adversely. This has taken a toll on sleep at night. As per the Sleep Foundation Organisation, the Pandemic has led to the formation of a new concept known as ‘Coronasomnia’ which refers to corona induced insomnia troubles.

In this blog, we will take a look at the benefits of good sleep for your mental as well as physical well-being. 

5 Impacts of Poor Sleeping Habits

1. Less Sleep Equals to More Weight Gain 

As per many studies, poor sleep or shorter sleep duration at night is linked to obesity as well as weight gain. Sleeping fewer hours impacts your hormones and makes your muscles sore. This makes exercising difficult. Furthermore, effects of poor sleep include an increase in your appetite for more carbohydrate-enriched or sugary foods thereby contributing to your weight gain. This is because sleep deprivation leads to a decrease in the hormone called leptin which sends the message of satiety to your brain and increases the hormone ghrelin which promotes more feelings of hunger.

Sleeping for 7 – 8 hours solid every night is essential for a healthy and well-functioning body. 

2. Poor Sleep Quality Makes You Depressive 

Mental health disorders are strongly linked to sleep disorders. Those who sleep for less than 6 hours every night stand a high chance of developing insomnia and feel irritable and less productive during the day. Chronic insomnia conditions were in turn interlinked with depression and anxiety. When it comes to good mental health the importance of good sleep is uncontested. 

Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression, reduced immune system function and lower sex drive.

Dr. M.G. Kartheeka, MBBS, MD

3. Sleep Deprivation Affects Your Overall Health 

It has been scientifically proven that those who slept for shorter durations had a more compromised immune system. Such people were more prone to catching colds and flu. Sleeping 8 hours daily can strengthen your immunity and help you to fight commonplace conditions such as the common cold. 

Additionally, when you don’t sleep properly, the cells of your body get insufficient time to repair. Sleep loss also aggravates cell damage and leads to inflammation. The benefits of good sleep include keeping long-term inflammatory issues such as Crohn’s disease under control.

4. Good Quality Sleep Promotes Productivity and Focus 

This is a known fact that poor sleep adversely affects your cognitive powers and concentration. When you sleep properly at night, it helps you to focus better at work or school/college. You are more alert and less forgetful. Those who slept 6 – 8 hours every day were found to be more productive with their time as opposed to those who slept less or did not sleep at all to finish their tasks. 

A good night’s rest is essential for memory consolidation. When we are awake we acquire or learn new things and also recall these bits of information when the need arises. For something to become a part of our long-term memory, it needs to settle in the deeper recesses of the brain. This process is known as consolidation and it takes place when you sleep at night.

5. Poor Sleep Affects Skin and Health 

Another known fact is that of the importance of good sleep for healthy skin and hair. When you sleep less, your body releases cortisol, a stress hormone that further catalyses the breakdown of collagen. Collagen is a type of protein that promotes skin elasticity and makes it look younger and glowing. Poor sleep contributes to fine lines, puffiness, wrinkles, dark circles and overall makes you look dull and older than your years. Good quality sleep promotes healthy skin and shiny and smooth hair.

How to Ensure a Healthy Sleep Ritual

Getting a good night’s sleep is no rocket science and can be easily achieved by following a few tips. But once you embark on your mission to get the quality sleep you must ensure to maintain consistency otherwise soon you will fall into your old ways. Here are a few ways you can aim to get restful sleep:

Conclusion

Sleep is essential for a well-functioning mind and body. During sleep, your body and brain undergo an array of repair processes. If you feel that the pandemic has disrupted your sleep cycle and you are suffering from various sleep disorders, it is advised that you seek medical attention. The more you disregard the importance of good sleep at night the more you put yourself at risk of developing various health disorders. 

Also Read: Can Sleep Apnea Kill You? Uncovering the Truth

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

1

Snoring And Sleep Apnea- Could There Be A Link?

Sleep Apnea is a common sleep disorder caused when low levels of oxygen reach the brain during sleep. It hinders normal breathing patterns for about 10 seconds or longer during sleep and this is known as apnea. Due to this, your sleep will be interrupted several times as you will be compelled to briefly awaken to breathe better. Sometimes you may make a sound when your breathing is obstructed which is referred to as snoring. Snoring happens when the air flowing through the nose and airways causes the tissues to vibrate. Snoring can be occasional or regular with some people and can lead to serious health concerns as well. On other occasions, it can also be an indication of a serious underlying condition such as sleep apnea. Snoring not only hampers the sleep cycle and sleep quality but can also make the person feel irritated, anxious and exhausted.

The common signs and symptoms of sleep apnea are as follows:

Apart from these symptoms, sleep apnea may even cause insomnia, mood swings, sexual dysfunction, or unnatural weight gain. It further puts a person at risk of stroke, high blood pressure, heart failure and diabetes. 

Types of Sleep Disorders:

Why do people snore?

The throat tissues sometimes relax too much to partially block your airway and cause vibrations. This is why people snore and the narrower the airway, the louder the noise gets.

Treatment

Treatment of Sleep Apnea and management of sleep disorder is based on the severity of your condition, duration, signs and causes. It largely depends on the patient’s overall lifestyle and health condition. Depending on the underlying cause, your doctor will suggest suitable treatment options. If you are ready to embrace certain lifestyle changes, such as undergoing a weight loss program and using a breathing assistance device, your condition may improve to a great extent.

Exercise

Physical exercise and weight loss can help treat sleep apnea. You must regularly perform aerobic activities and take care of your cardiovascular health. This reduces the risk of complications related to obesity and keeps you healthy.

Supportive Care – For severe cases

Surgery

Also Read: What are Adenoids? A Comprehensive Overview of Their Function and Importance

Conclusion

While snoring may seem like a funny trivial issue, one should never ignore it. It might be the precursor to something more dangerous. Any kind of sleep disorder should be addressed and nipped in the bud by speaking to a doctor. It is not a good idea to rely on sleeping pills and home remedies to help solve the problem. A doctor will evaluate and diagnose your condition to suggest what’s best for you.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.