Sleep ;an Important Pillar Of Healthy Life. – SamzNutrition

Table of Contents
Rest is the golden chain that ties health and fitness and our bodies jointly.
~ Thomas Dekker
Snooze: the crucial pillar of overall health is forgotten by many of us…. regularly tired, puffy eyes and hands holding a cup loaded with caffeine is a typical photograph of this present day period. Rest form around just one- 3rd of human everyday living, so the shut-eye have to be carrying out some restoration function which improves brain and system health and fitness.

What Is Circadian Rhythm
it is 24 -hrs organic clock which regulate our sleeping pattern along with other crucial features like feeding , hormones manufacturing and physique temperature. Commonly this rhythm rises in morning time brings about wakefullness and alertness, with the onset of darkness it dropped down to the cheapest level and will help in sleeping.

Effect Of Sleep Deprivation On Our Wellbeing
Great slumber is as crucial as taking in a nutritious diet regime. Our body requirements good slumber for preserving brain well being, temper stabilization and to battle versus conditions. The price tag of sacrificing snooze is very high, lack of rest and disturbed slumber sample are linked with health and fitness problems like obesity, despair, amplified risk of diabetic issues and hypertension. Sleep deficiency does have a destructive impact on function general performance.
- Slumber deprivation and Bodily health and fitness there is a developing physique of proof that sleep deprivation is connected with hypertension, coronary coronary heart disorders (CHD), and diabetes mellitus(DM). Improved sympathetic nervous program exercise is deemed to provide as typical pathophysiology in sleep deprivation’s interactions with these disorders.

- Bad rest and Obesity The the vast majority of reports located good affiliation involving brief rest (<6 hrs/night) and obesity. Sleep deprivation is associated with altered metabolic and endocrine mechanism resulting in increased appetite and late-night cravings. Moreover, insufficient sleep makes you tired and less active, over time reduced physical activity may cause weight gain and obesity.
- Poor sleep and Depression Lack of sleep or disturbed sleep pattern has a direct link with psychological issues like depression and anxiety and suicide. Sleep deprivation causes decreased production of serotonin, a mood regulator chemical produced by our brain. Reduced level of serotonin causes depression and anxiety.
- Poor sleep and work life: Short duration sleep may have a negative impact on a person’s work life. Poor sleep can impair people creative capacities and reduces motivation to learn and generate new ideas.
How Much Sleep Do We Really Need?
Although there is no perfect sleep number to fit each individual, National sleep foundation published a report updating sleep recommendation for all ages.

How To Improve Sleep Hygiene
- Food and drink Avoid eating foods that are spicy and fatty as they are tough for the stomach and may disturb sleep. Timing of meal is also an important factor for having a good sleep. Avoid excessive consumption of alcohol and caffeine before going to bed.
- Day light exposure it is reported by some studies that daylight helps keep our circadian rhythm healthy.
- Regular physical activity According to National sleep foundation, people who exercise regularly have better sleep than those who do not. Some other studies suggested that exercise increases body temperature and increases production of Adenosine a chemical which causes drowsiness and improves circadian rhythm.
- Maintaining good sleeping habits Avoid day time sleep, stop using elecronic gadgets (cell phones, laptops, tv) 30 minutes before going to bed. Smartphone light distrub production of Melatonin a chemical produced by our brain, which plays a vital role in regulating sleep-wake cycles.
- Make a regular sleep cycle: Regular sleep pattern may also help in improving sleep quality and duration. Waking up and going to the bed at the same times each day improves our wakeup/sleep cycle.
- Bedroom environment Minimize noises, external light exposure. Try to make your sleeping environment quiet, relaxing and clean.
- Clear your mind before going to bed Several relaxing techniques like meditation, reading a book and relaxing massage may improve sleep quality and duration.
Take-Home Message
Sleep is the third pillar of a healthy life and good sleep is important for our physical and mental health. Everyone has occasional disturbed sleep but if you are struggling with lack of sleep for prolong period, contact your doctor for identifying and treating any underlying cause.
Happiness in simplicity can be achieved with a flexible mindset and nine hours of sleep each night.”
Dalai Lama