Sunday July 21, 2019

Good quality sleep can reduce the negative consequences of stress in kids

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By NewsGram Staff Writer

Toronto: Good quality of eight to nine hours sleep every night, clubbed with other healthy lifestyle behaviours, can reduce the negative consequences of stress in kids, suggests new research.

M_Id_401088_Kids_SleepGetting a good night’s sleep might buffer the impact of stress on kids’ cortisol level, which is a hormone produced in the adrenal gland to regulate the body’s metabolic, cardiovascular and immune systems.

While short-term exposure to cortisol prepares the body for the “fight or flight” response, long-term exposure to cortisol can put people at risk for health problems, like heart diseases, weight gain and depression.

It is important that parents educate their kids at an early age about the importance of consistent and healthy sleep habits,” said lead author of the study Jinshia Ly from Concordia University in Montreal, Canada.

For the study, the research team recruited 220 kids aged eight to 18 years old. The participants gave saliva samples from which their cortisol levels were measured.

The kids and their parents also answered questions about stress, sleep habits and bedtime routines.

The researchers found that poorer sleep quality, regardless of how long kids spent sleeping, promoted the negative effects of stress on their cortisol levels.

Sleeping throughout the night without waking up, feeling rested in the morning, and absence of sleep problems, such as nightmares, apnea and snoring, are examples of a better quality sleep,” Ly noted.

The study was published in the journal Psychoneuroendocrinology.

(with inputs from IANS)

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Taking Hot Bath at Least 90 Minutes before Bedtime Your can be Ticket to Sound Sleep

Biomedical engineers at University of Texas-Austin reached this conclusion after analyzing thousands of studies linking water-based passive body heating

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Hot Bath, Sleep, Bedtime
Just remember that the water temperature should be around 40-42 degrees Celsius, else you may not get better shuteye. Pixabay

 Taking hot bath at least 90 minutes before bedtime is your ticket to sound sleep. Just remember that the water temperature should be around 40-42 degrees Celsius, else you may not get better shuteye.

Biomedical engineers at University of Texas-Austin reached this conclusion after analyzing thousands of studies linking water-based passive body heating, or bathing and showering with warm/hot water, with improved sleep quality.

“When we looked through all known studies, we noticed significant disparities in terms of the approaches and findings,” said Shahab Haghayegh, lead author on the paper.

“The only way to make an accurate determination of whether sleep can, in fact, be improved was to combine all the past data and look at it through a new lens.”

Hot Bath, Sleep, Bedtime
Taking hot bath at least 90 minutes before bedtime is your ticket to sound sleep. Pixabay

In collaboration with the UT Health Science Center at Houston and the University of Southern California, the researchers reviewed 5,322 studies.

Meta-analytical tools were used to assess the consistency between relevant studies and showed that an optimum temperature of between 104 and 109 degrees Fahrenheit (40-42 degrees Celsius) improved overall sleep quality.

When scheduled one-two hours before bedtime, it can also hasten the speed of falling asleep by an average of 10 minutes.

It is understood that both sleep and our body’s core temperature are regulated by a circadian clock located within the brain’s hypothalamus that drives the 24-hour patterns of many biological processes, including sleep and wakefulness.

Also Read- Suffering From Low Blood Pressure? Do an Hour or More of Daily Exercise

The average person’s circadian cycle is characterized by a reduction in core body temperature of about 0.5 to 1 Fahrenheit around an hour before usual sleep time — dropping to its lowest level between the middle and later span of night-time sleep.

It then begins to rise, acting as a kind of a biological alarm clock wake-up signal.

The researchers found the optimal timing of bathing for cooling down of core body temperature in order to improve sleep quality is about 90 minutes before going to bed.

“If baths are taken at the right biological time — 1-2 hours before bedtime — they will aid the natural circadian process and increase one’s chances of not only falling asleep quickly but also of experiencing better quality sleep,” showed the findings appeared in the journal Sleep Medicine Reviews. (IANS)