Unlocking the Secrets of Sleep: Understanding Causes of improper sleep and 10 Solutions for Health Issues

With increasing modernisation and change in lifestyle patterns, improper sleep due to changing lifestyles like late-night parties and excessive gaming is leading to a countless number of health issues among the middle-aged and younger generations. This modernization-induced phenomenon includes conditions such as insomnia, anxiety, and loss of appetite.

Just like cars, mobiles and different automated vehicles and devices need proper time to get charged, in the same way our body has a certain minimum requirement of sleep to perform its daily metabolic functions at optimum level.

On a regular basis our body needs 7-8 hours of sleep to restore its normal functions. Any disruption in metabolic reactions due to improper sleep ,can lead to various problems related to digestion, excretion , immunity etc .

FACTORS RESPONSIBLE FOR IMPROPER SLEEP,

• changing lifestyle patterns such as diet, exercise etc.

• Stress level – especially in aspirants increasing stress level is major factor for improper sleep

• Overnight work pressure ,for better life everyone is pushing so hard on themselves that they almost forgot about their body requirement 

• Late night parties and clubbing-mostly prevalent In metro cities where day begins at night and these kind of late night parties and clubbing , also contributes to disturb sleep cycle

• Excess use of caffeine -a research suggested that 400 mg of caffeine taken 0, 3, or even 6 hours prior to bedtime significantly disrupts sleep.

HEALTH ISSUES RELATED TO IMPROPER SLEEP

OBESITY : Without enough sleep, people get accustomed to overeating and choose unhealthy foods. Sleep deprivation affects the body’s release of ghrelin and leptin, two neurotransmitters that tell the brain when to consume calories 

Read our article on obesity: https://medcollegedarshan.com/index.php/2023/12/24/rising-health-issues-due-to-obesity/

 People who are sleep deprived are more drawn towards high-calorie foods. Prolonged use of high calories led to increase body weight  and an increased risk of obesity.

CARDIOVASCULAR DISEASES : Our heart rate and blood pressure are lower during sleep than during wakefulness .Lack of sleep leads to increase in our heart rate and blood pressure more than normal which in extreme conditions leads to hypertension.Also people with inconsistent and short sleep are more susceptible to develop atherosclerosis, that can further lead to heart attack or stroke

DIGESTION PROBLEMS : Improper sleep lead to a series of digestive issues including bloating, inflammation, stomach pains, food sensitivities, and changes to the gut microbiome

PROBLEMS AT SOCIAL LEVEL: Lack of sleep interfere with our daily activities like school, work , our social presence as it makes us feel low, frustrated and less attentive 

WEAKENED IMMUNITY : Improper sleep weakens immune system’s defences against viruses like those that cause the common cold and flu.

POOR BALANCE : Improper sleep can affect the balance and coordination, making it more prone to falls and other physical accidents.

MEMORY ISSUES : During sleep, your brain forms connections that help you process and remember new information. A lack of sleep can negatively impact both short- and long-term memory.

CORRECTIONS NEEDED TO GET BETTER SLEEP

• Adapt a proper diet including raw foods like salads & fruit’s \
• Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
• Create a relaxing bedtime routine to signal to your body that it’s time to wind down.
• Limit the use of Caffeine and other stimulants close to bedtime, as they can interfere with sleep.
• Limit exposure to screens (phones, computers, TVs) at least an hour before bedtime because the blue light can disrupt sleep.
• Keep the sleep environment comfortable, cool, dark, and quiet.
• Exercise regularly, but avoid vigorous activity close to bedtime.
• Limit/avoid naps during the day, especially in the late afternoon or evening.
• Avoid large meals, spicy foods, and excessive liquids close to bedtime to prevent discomfort and trips to the bathroom.
• Manage stress using relaxation techniques such as deep breathing, meditation, or gentle yoga.You can also consider seeking professional help if you have persistent sleep problems or suspect an underlying sleep disorder.

Also Read : https://medcollegedarshan.com/index.php/2023/12/10/why-india-is-getting-more-prone-to-lifestyle-disorders/