NOT GETTING GOOD QUALITY SLEEP? TRY THESE TIPS

Sleep is as vital as regular exercise and a balanced diet. Research has consistently highlighted the importance of quality sleep, not quantity, and yet, many find a restful night elusive. 

The foundation of good sleep begins with what experts refer to as "sleep hygiene," a term that encompasses a variety of practices. 

Consistency is key: going to bed and waking up at the same time each day, including weekends, helps regulate your body's internal clock. 

The National Institutes of Health (NIH) emphasises the role of a consistent sleep schedule in achieving uninterrupted and refreshing sleep.

Creating an environment conducive to sleep is equally important. A quiet, dark, and cool bedroom can significantly improve sleep quality. 

The US Centers for Disease Control and Prevention (CDC) advise removing electronic devices from the bedroom, as the blue light emitted can interfere with the natural production of melatonin, the hormone responsible for sleep regulation.

Regular physical activity has been shown to promote better sleep, but timing is crucial. Engaging in vigorous exercise too close to bedtime may be counterproductive. 

The NIH suggests avoiding heavy meals, caffeine, and alcohol before bedtime, as these can disrupt the sleep cycle.

Studies have shed light on the brain's activities during sleep. Dr Maiken Nedergaard's research at the University of Rochester discovered that the brain removes toxins more efficiently during sleep, including proteins linked with Alzheimer's disease. This detoxification process stresses the restorative function of sleep.

Despite common misconceptions, adults require consistent sleep durations throughout their lifespan. The myth that older adults need less sleep has been debunked, with evidence suggesting that while sleep patterns may change with age, the quantity of sleep needed does not diminish.

For those with sleep disorders such as insomnia or sleep apnea, professional medical advice should be sought.

Tune In

Treatments range from cognitive behavioural therapy (CBT) to the use of CPAP machines for sleep apnea. 

LACK OF DEEP SLEEP

According to Dr YongChiat Wong, Group Scientist, for proper functioning of the body, a person should focus on getting quality sleep rather than the number of hours of sleep.

Speaking about short-term effects of lack of quality sleep, Dr Wong told IndiaToday.In earlier, "If you don't sleep enough, you may start to lack focus, get emotional and become more irritated, stressed, angry, sad and have mental exhaustion. Linked to attenuation and memory, you may likely experience reduced attention span and body fatigue."

Long-term wise, Dr Wong advised that not getting quality sleep disrupts the production of growth hormones and creates hormonal imbalance and affects the functions of the reset of the body. 

Studies show that people who have less than 7 hours of sleep are about 3 times more likely to get a cold infection than those who have more than 8 hours of sleep daily.

Getting a minimum of 6 hours of sleep daily with sufficient 'deep sleep' impacts your gut, heart and even mental health.

2024-01-29T14:05:43Z dg43tfdfdgfd