New Delhi: A good night’s sleep is the foundation for better physical, mental, and emotional health. Prioritising sleep can significantly enhance your quality of life and overall productivity. Here’s how quality sleep improves physical and mental well-being. In an interaction with News9Live, Dr. Reji Raj, General Manager and Senior Ayurveda Physician at Amal Tamara, Alleppey, listed the many repercussions of not getting eight hours of snooze.
Physical Health
Cardiovascular Health: Adequate sleep is essential for maintaining a healthy heart and vascular system. Lack of sleep is linked to an increased risk of hypertension, stroke, and cardiac problems.
Immune System: Chronic sleep deprivation can weaken the immune system, making the body more susceptible to infections.
Hormonal Balance: Sleep disturbances affect the hormones ghrelin and leptin, which regulate hunger, leading to increased appetite and weight gain.
Metabolic Health: Poor sleep can impair insulin sensitivity and glucose metabolism, increasing the risk of Type2 Diabetes.
Mental Health
Cognitive Function: Quality sleep supports better brain functions, including cognition, concentration, productivity, and memory.
Emotional Stability: Sleep deprivation is associated with anxiety and depression.
Judgment and Reaction: Insufficient sleep impairs judgement, slows reaction times, and hinders problem solving and decision making abilities.
Tips for Better Sleep
Consistent Sleep Routine: Establish a regular sleep schedule by going to bed and waking up at the same time every day. This helps to regulate your body’s circadian rhythm.
Pre-Sleep Relaxation: Build a calming routine before bed by engaging in activities such as reading a book, taking a warm bath, or practicing pranayama or meditation.
Sleep Conducive Environment: Create a comfortable sleep environment with a cosy bed and an optimal room temperature between 2025 degrees Celsius. Ensure your bedroom is dark and quiet by using blackout curtains, eye masks, or earplugs. Keep electronic devices like phones, computers, and TVs out of the bedroom to minimise distractions.
Dietary Considerations
Avoid heavy meals, caffeine, and alcohol close to bedtime.
Hydration: Stay hydrated throughout the day but limit fluid intake after 7 PM to prevent nighttime urination.
Physical Activity: Engage in regular physical exercise during the day but avoid strenuous activity in the evening.
Stress Management: Manage stress and anxiety through relaxation techniques and breathing exercises.
Incorporate mindfulness or meditation practices to calm the mind.
Limit Naps: Avoid taking long naps in the afternoon.
Seek Medical Advice: If sleep issues persist despite adopting healthy sleep practices or if you suspect sleep disorders like insomnia, sleep apnea, or restless leg syndrome, consult a healthcare professional for appropriate treatment.
Create a comfortable sleep environment with a cosy bed and an optimal room temperature between 2025 degrees Celsius. Ensure your bedroom is dark and quiet by using blackout curtains, eye masks, or earplugs. Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
