Tuesday, August 11, 2020
Home Life Style Health & Fitness Benefits of a Balanced Sleep Routine

Benefits of a Balanced Sleep Routine

A good refreshing sleep is very important for all of us

A good refreshing sleep is very important for all of us as it helps solidify and consolidate memories, restores and rejuvenates the various body functions, helps to grow muscle, repair tissue, and synthesize hormones. Dr Vivek Nangia, Director and Head, Pulmonology, Fortis Hospital, Vasant Kunj, New Delhi brings to the light the necessity of a balanced sleep routine. Balancing your sleep is a very important health advice.

Too little or too much sleep, both can be harmful. While, adults need 7-9 hours of sleep per night, one-year-olds need roughly 11 to 14 hours, school age children between 9 and 11 hours, and teenagers between 8 and 10 hours.

During these critical periods of growth and learning, younger people need an important dose of slumber for optimal development and application.

Excessive Daytime Sleepiness (EDS) refers to a bent to nod off, nod, or doze easily in relaxed or sedentary situations, or a requirement to exert extra effort to avoid sleeping in these situations. Unwanted sleepiness can also manifest as “sleep attacks” (irresistible urges to sleep), occurring not only during monotonous situations conducive to sleep, but also in situations where the patient is actively engaged in a task.

Balanced sleep
You need to create a relaxing environment for a balanced sleep. Pixabay

In addition to frank sleepiness, the EDS can cause related symptoms, including poor memory, reduced concentration or attention, tiredness, easy fatigability and irritability. Persons with excessive daytime sleepiness are in danger of automobile and work-related incidents and have poorer health than comparable adults.

The most common causes of excessive daytime sleepiness are as follows

1. Sleep deprivation

2. Obstructive sleep apnea

3. Sedating medications

4. Shift workers

5. Other possible causes of excessive daytime sleepiness include certain medical and psychiatric conditions and sleep disorders, such as narcolepsy.

Adolescents, older persons, and shift workers are prone to suffer from excessive daytime sleepiness.

The most common explanation for daytime sleepiness is sleep deprivation or insufficient sleep, which can reflect poor sleep “hygiene” (behaviours impacting sleep) or self-imposed or work/socially-dictated sleep deprivation. Some common causes of sleep deprivation include excessive or inconsistent work hours, personal obligations and an underlying medical condition.

Factors which will contribute to chronic insomnia include people who end in increased nocturnal alertness, like excessive caffeine, frequent naps, and stressful work at night, and people that interfere with sleep continuity, like falling asleep with the tv or radio on, excessive time in bed, and other environmental factors.

Obstructive apnea represents the foremost frequent explanation for sleep-related breathing disorders, which encompass a diversity of conditions that either complicate coexisting disease or present as primary disorders. Many of those disorders have consequences during both sleep and wakefulness and should produce substantial burden of symptoms and disease in untreated individuals.

Sleepiness is the most commonly reported side effect of certain pharmacologic agents that act on the central nervous system. The modulation of sleep and wakefulness is a complex process involving multiple factors and systems.

Although no single chemical neurotransmitter has been identified as necessary or sufficient in the control of sleep, most drugs with clinical sedative or hypnotic actions affect one or more of the central neurotransmitters implicated in the neuromodulation of sleep and wakefulness. In some cases, daytime sleepiness may be a side effect of a particular medication, such as antihistamines, antipsychotics, antidepressants, anxiety and high blood pressure medications.

Balanced sleep exercise
Exercising regularly leads to a balanced sleep routine. Pixabay

Correctly diagnosing the cause of excessive sleepiness is important for determining the best treatment. The specific treatment for excessive sleepiness entirely depends on the cause.

However, some simple lifestyle changes may help people get a better night’s sleep. These include:

1. Eating a healthful, balanced diet

2. Limiting caffeine and alcohol intake

3. Exercising regularly

4. Creating a relaxing sleep environment

Also Read- This Decade to be Good for the Financial Health of Millennials

5. Taking a warm bath before bedtime

6. Keeping a consistent sleep schedule

Excessive sleepiness is not a disorder in itself but a symptom of insufficient sleep or an underlying health condition. (IANS)



Most Popular

Reliving The Life Of Abanindranath Tagore

A founding artist of the Bengal school of art, Abanindranath Tagore (1871-1951) has had a profound impact on modern Indian art as we know...

Boost Immunity This Monsoon: The Tasty Way

2020 is unlike any year we have seen and in parts of the country this monsoon is unlike any we have seen. Staying healthy is...

Kohli, Rohit, Dhoni Among Most Popular Cricketers Worldwide: Study

India skipper Virat Kohli's popularity knows no bounds and once again it has been re-affirmed by a study which has revealed that the 31-year-old...

I Have Always been a Hands-on Mom: Raveena Tandon

By Puja Gupta A hands-on mom, Raveena Tandon has not just portrayed impactful and memorable characters in her career spanning over two decades but has...

Know South Africa’s Indigenous Cuisine

By Puja Gupta Food is invariably a universal connector - however, experiencing and sharing-in the food of a different land is a very personal experience. As...

PETA Moves to Delhi HC to Seek Directions to Prohibit Animal Cruelty

People for the Ethical Treatment of Animals (PETA) on Monday moved the Delhi High Court to seek directions to the central government to prohibit...

The Impact of Stress on Skin, Hair and How to Overcome It

By Puja Gupta The lockdown has resulted in stress for a lot of people - stress of being cooped inside for weeks together; the uncertainty...

People Who Play VR Games Can Develop Higher Navigational Efficiency

Adding to the growing list of studies, a new study has said that individuals playing a virtual reality (VR)-based game can develop higher navigational...

Recent Comments