Top News

Sleeping Disorders And You!

Sunday, Jul 26, 2020 14:15 [IST]

Last Update: Sunday, Jul 26, 2020 08:42 [IST]

Sleeping Disorders And You!

BHAWANALAMICHANEY
You find the nights long, for you sleep but little, and think much. Sometimes you were asleep but your mind was awake.  And you often feel so stressed and can't go to sleep?
This is what we call Sleep deprivation which inability to sleep which will lead you to get Sleeping Disorders is a common problem in modern society, resulting in many health issues. It happens when an individual experiences disruption in sleep patterns by staying awake due to various reasons. Kids, adults, and seniors are all vulnerable to the impacts of sleep deprivation. Sleep loss drastically affects your physical wellbeing, mental health, memory, mood, etc. in far-reaching and surprising ways. Occasional alterations in sleep patterns are usually not a matter of concern. Yet, continued inadequacy of sleep can result in low productivity, lack of focus, excessive daytime sleepiness, obesity, emotional complexities, poor job performance, and a reduced perception of the quality of life. A few preventive measures and a certain amount of care and attention should be taken to prevent ongoing sleep deprivation in people of all age groups
Sleeping disorder or Sleep Deprivation Can Lead to Serious Health Problems:
•    Heart disease
•    Heart attack
•    Heart failure
•    Irregular heartbeat
•    High blood pressure
•    Stroke
•    Diabetes
•    Increased risk of Type 2 Diabetes
•    Increased levels of stress hormones
•    Raised levels of inflammation
•    Excessive daytime sleepiness
•    Memory problems
•    Weight gain
•    Increased sensitivity to pain
•    Stress & Depression: Lack of sleep makes you moody, emotional, and easy to lose your temper
•    Lack of sleep hurts cognitive abilities like learning and thinking. Sleep deficit impairs alertness, focus, attention, concentration, problem-solving skill, and reasoning.
•    Decreased sex drive. Sleep deficit results in less interest in sex, depleted energy, increased tension, and lower libidos. Insufficient sleep can impact growth hormones and testosterone in men
•    Sleep Deprivation also has effects on your skin. Such as aging skin, sallow skin, lacklustre skin, puffy eyes, fine lines, and dark circles under the eyes
A lack of sleep has been discovered to be linked with many health issues in individual life. So, it's no surprise that how well we sleep has a direct impact on our physical and mental health. Sleep problems such as insomnia are a common symptom of many mental illnesses, including anxiety, depression, schizophrenia, bipolar disorder, and attention deficit hyperactivity disorder (ADHD). Disturbed sleep is a well-known early sign of the manic episodes that characterise bipolar disorder (what used to be termed “manic depression”). Now there's evidence that these sleep problems aren't simply a symptom of the illness; they can also trigger the manic episodes. In fact, many people Scared to Sleep, and may stress about not getting enough sleep to function, but the stress alone of trying to sleep can cause people to sit awake for hours.
Also, Sleep deprivation makes us moody and irritable, and impairs brain functions such as memory and decision-making. It also negatively impacts the rest of the body – it impairs the functioning of the immune system, for example, making us more susceptible to infection. Recently the Journal of Neuroscience found that staying awake too long destroys brain cells in mice, and may do the same in humans. It's the first study to show (if only in animals) that sleep loss can lead to irreversible brain cell damage, which can lead to many Health Complications. And also, can exacerbate pre-existing mood disturbances, such as anger, depression, and anxiety, and can lead to confusion, fatigue, and lack of vigour. Even just one sleepless night correlates with these changes in function.
It is found that every age range needs around eight hours of sleep to have a healthy sleeping schedule. Sleeping disorders cause the greatest lack of sleep, a few examples are Insomnia, Narcolepsy, and Sleep Apnea.
The study says People who get the recommended amount of sleep tend to have a healthier lifestyle and live longer. Whereas a lack of sleep leads to health problems, shortens your lifespan, and alters your mood and/or personality even leads to many mental health disorders.
So, the treatment for sleep disorder is how you are going to take good Care of yourself, improve sleep habits, cognitive behavior therapy and treating underlying causes.
PREVENTION OF SLEEPING DISORDER:
To improve your sleep quality, some preventive measures may be helpful. Try these sleeping tips before bed:
•    Create and stick to a regular and consistent sleeping schedule. Maintain a strict time to go to bed and wake up to develop a routine.
•    Be Mindful. Shortly before bedtime, try a relaxation strategy that incorporates mindfulness, such as yoga, deep breathing, or meditation, all of which boost sleep time and quality.
•    Take a Hot Bath or Shower. A pre-bedtime soak is relaxing. Plus, going from warm water into a cooler bedroom will cause your body temperature to drop, naturally making you feel sleepy.
•    Avoid taking naps during the day because naps make you less sleepy at night.
•    Avoid alcohol and caffeine within 8 hours of bedtime, Sip Chamomile Tea, this herb can help lower anxiety, making it easier to fall asleep.
•    Skip Screens 1 hour before bed- The blue light emitted by digital devices—including TVs, phones, laptops, and tablets—can throw off your body’s internal clock, so avoid them before bedtime. Finding a tech-free way to wind down can help soothe stress.
•    Follow bedtime routine like brushing your teeth, washing face, prayer for 2 minutes. These cues send psychological signals to alert your mind and body that it’s time to sleep.
•    Try not to exercise three hours before the time you go to sleep. Do Some Leg Work. While exercising right before bed can sometimes keep you awake, gentle leg exercises are unlikely to negatively affect your sleep. Moves like leg lifts and squats help bring flood flow down to your legs; interestingly, this can have a soothing effect and make it easier to drift off.
•    Try and keep all tensions and worries out and feel relaxed before sleeping.
•    Meditate to improve your focus, mindfulness, relieve stress and reduce anxiety stress
•    Count Sheep. It might sound a little silly, but this actually works. The reason? Keeping your brain focused on one thing helps you power down. If counting sheep isn’t for you, try focusing on your breathing, consciously taking deep breaths in and out, until you feel calmer.
•    Picture Yourself Asleep. By envisioning yourself in a peaceful sleep, you’ll instantly put yourself in a state of relaxation. For extra calm, clench and release your muscles, starting with your face and working down to your feet.
•    Work Out Early. Exercise is a great stress reliever and has been shown to improve the quality of sleep, particularly for insomniacs. But make sure your more intense workouts aren’t too close to bedtime.
Loss of sleep is a serious medical problem that warrants attention. You cannot afford to ignore your sleep deprivation or take them lightly. Sleep cannot wait until you are dead. Following certain preventive measures as discussed above can have a significant impact. A little bit of attention and care can help you sleep well and improve your quality of life.
Be kind to yourself. And sleep well.

Sikkim at a Glance

  • Area: 7096 Sq Kms
  • Capital: Gangtok
  • Altitude: 5,840 ft
  • Population: 6.10 Lakhs
  • Topography: Hilly terrain elevation from 600 to over 28,509 ft above sea level
  • Climate:
  • Summer: Min- 13°C - Max 21°C
  • Winter: Min- 0.48°C - Max 13°C
  • Rainfall: 325 cms per annum
  • Language Spoken: Nepali, Bhutia, Lepcha, Tibetan, English, Hindi