The theme for World Sleep day is Sleep Equity.As an ENT surgeon, many of the chronic conditions I treat,have a relationship with poor sleep quality.
Snoring, sinusitis,laryngo pharyngeal reflux can all disturb sleep quality.The best way to ensure Sleep Equity is to ensure that people know what can help with good Sleep.
Make Sleep a priority
That’s the most difficult part for many people, including children.If parents don’t set a good example by following a strict bedtime routine(within limits),then it’s easy to get set into a bad habit of late night movies-waking up late-afternoon naps-sleeplessness -late night again-vicious cycle.But why is this a vicious cycle and needs to be curbed?
When you skip sleep, you don’t let your body go into the much needed rest-repair-rejuvenate mode.Just like the best sports car can’t be driven at maximum speed 24/7/365 ,so too your body.Plus unlike the car you are human.In people with sleep apnea have multiple diseases crop up like hypertension,diabetes,obesity. Wilful sleeplessness may trigger the same health problems.In case you don’t sleep enough, your cortisol level stays elevated all the time.That’s one of the stress hormones which you can fight simply by sleeping seven to eight hours a day.
Go to sleep every night at the same time.
Your body has a clock .It’s called the circadian clock.Its actually set to the sun and people in ancient times used to rise with the sun and go to bed when it was dark.That was a different time but even now a habit of timely bedtime routine will help you plan your days better too.The circadian clock signals the release of the hormones which keep our body coping .
Avoid late night heavy meals
A gap of atleast 2 hours between your last meal and bedtime is a must .For this having an early dinner is best .Before 8 pm is preferred and if you want to lower the elevated insulin levels, then earlier you have your dinner the better it is.There’s something called the circadian rhythm of insulin and that is best respected.
Insulin lowest between 12am to 6 am.Then starts rising again and Insulin is maximum between 12pm to 6 pm.Late night eating binges causes greater chance of Diabetes,obesity,chronic inflammation and the horror of metabolic syndrome.
Don’t exercise too close to your bedtime
Plasma melatonin levels peak in the direction opposite to insulin and is indeed the sleep hormone whom you don’t want to trouble.
Other tips for better sleeping
Avoid screen time close to bedtime .Instead opt for reading a book ,soothing music.
Exercise one hour atleast every day at a suitable time.Stay active through out the day.
Afternoon Naps
you do take should be short and not more than 20 minutes
Bedroom should be dark and cool free from outside noise
Invest in a good mattress.
Don’t take your Vitamin D close to bedtime. instead take it in the morning.Vitamin D is a hormone and it opposes the action of melatonin the sleep hormone. So it’s best to take it during the day .
Pray or practice gratitude.
Don’t have stressful conversations right before bedtime .
Help someone out every day .Practice a little of kindness daily. That will help you sleep better every night
A good night’s sleep is the best way to a healthy, happy life.Wishing you a good night’s sleep everyday .
Disclaimer: This article is meant to help create awareness and spread knowledge. All decision regarding your health should be done after consultation with your doctor. While all efforts are made to keep articles updated the speed of research in these fields mean the information often may change when more research knowledge is available. Healthwealthbridge or the authors should be in no way held responsible in that case. This is a sponsored post but all opinions are strictly mine.Read my full disclosure here.
