Friday April 3, 2020

Know About the Various Sleep Disorders

Having trouble sleeping? It could be a sleep disorder

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Sleep Disorders
It is essential in promoting heart health, muscle repair, cognitive consolidation and limits the onset of sleep disorders. Lifetime Stock

A good nights sleep is extremely significant to our health. If you do not get enough sleep, or sleep at an incorrect time, or sleep in breaks or have been diagnosed with a sleep disorder, this may cause sleep deficiency.

Quality sleep helps regulate a healthy immune system as well as hormones Ghrelin and Leptin that help balance appetite. On average, an adult should sleep for at least seven-nine hours.

The body’s blood pressure is permitted to regulate itself through adequate sleep. It is essential in promoting heart health, muscle repair, cognitive consolidation and limits the onset of sleep disorders. Due to our current lifestyles, we might face trouble sleeping at night; we tend to ignore the signs until the problem escalates.

Sleep Disorders
Insomnia is one of the most common sleep disorders. Lifetime Stock

“Sleep disorders are a group of conditions that affect the aptitude to sleep well on a regular basis. It is a common problem nowadays that coincides with a simple headache and day-to-day stress. When a patient walks in for a headache which is a common neurological disorder, 60-70 per cent of the time it is related to disrupted sleep,” says Dr Rima Chaudhari, Consultant Neurologist, Fortis Hospital, Mulund.

Insomnia is known to be the most common sleep disorder, But, there are more sleep disorders one should know of that affect health and lifestyle.

Sleep Apnoea

This is a serious sleep disorder where breathing frequently stops and starts again, this causes the oxygen level in the blood to drop. It may therefore hamper oxygen supply to the brain and the rest of the body; our body senses this occurrence and disrupts one’s sleep, to ensure that the individual breathes again. Common symptoms of sleep apnoea are snoring, wheezing for air, and waking up with a dry mouth.

Restless legs syndrome

It is a neurological disorder where a person gets an urge to move his/her legs constantly. People with this condition experience discomfort or twitchiness (ache or burning) in their legs after going to sleep. As it typically disturbs sleep, it is considered as a sleep disorder.

Sleep paralysis

Sleep Disorders
Sleep disorders are a group of conditions that affect the aptitude to sleep well on a regular basis. Lifetime Stock

Sleep paralysis is a disorder where a person is unable to move or speak when waking up and falling asleep. A person may also tend to hallucinate in this case. Patients experience a certain pressure and instant fear, as they have a feeling of being conscious but are unable to move.

Circadian rhythm disorder

This is a type of disorder which usually happens when a person’s internal biological clock is not in sync with external time cues. This sleeping pattern is usually hindered by two or more hours, especially when a person goes to sleep later at night or sleeps later in the morning. This is reported commonly amongst those who work night shifts, experience repetitive jet lag, or having an irregular sleep cycle.

Insomnia

Insomnia is a very common type of sleep disorder in which people have trouble falling and or staying asleep. They tend to sleep during the daytime, and are constantly low on energy or irritable.

Tips to get better sleep at night:

– Maintain good sleep hygiene and set a bedtime schedule

– Reduce coffee intake in the evenings and at night

Also Read- Follow These Tips For a Better Mental Health

– Decrease screen time, especially for a few hours before bedtime

– Exercise regularly

– Avoid afternoon or early evening naps if you have trouble sleeping at night

– Take a relaxing hot bath or shower before getting into bed (IANS)

Next Story

Time to Make Your Immune System Stronger

10 easy steps to build a stronger immune system

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food immune system
Add some superfoods in your diet to build up your immune system. Pixabay

We often see how people around us get affected by viral infections and fevers easily; they have to keep making visits to the doctor at regular intervals.

Dr Sheryl Salis, Registered Dietician and Certified Diabetes Educator states that this is all a result of their poor immune system and shares easy ways to boost your immunity.

Salis adds, “The immune system acts as a defense mechanism against disease-causing microorganisms and protects us from all viruses and microbes that our body is exposed to daily.

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Can you imagine having no gatekeeper to fight and defend your body against various germs and microbes exposed every day? No right? Well, that’s how important it is to build a strong immune system by improving your diet and making the necessary lifestyle changes.”

Follow these ten steps to to build a strong immune system:

1. Switch/Add Morigna Green teas/Green Teas/Green Coffees for health benefits

Sip on Superfood Moringa Green tea, it is formulated to give you all the benefits of Green Tea combined with the power of the superfood Moringa. It is packed with vitamins and minerals. It is rich in vitamin C and has antioxidants properties which helps boost immunity. It helps maintain bone and joint health, helps regulate metabolism and aids in weight management.

food immune system
Vitamin C can strengthen your immune system. Pixabay

Similarly, unlike regular coffee, Green Coffee is unroasted and hence it has three times more antioxidant potential which is otherwise lost during the roasting process. It is a health booster that is high in antioxidants which helps boost immunity and aids in weight control and management.

2. Wash the Germs Away

Well, we’ve all heard this right since our school days and that’s how important it actually is. Wash all fruits and vegetables thoroughly, particularly leafy vegetables, cauliflower and broccoli as a precautionary measure before using them.

3. A Colorful Plate

Include colourful fruit and vegetables like pumpkin, bell peppers, carrots, tomatoes, papaya that add flavour to your palate. These are essentially rich in antioxidants and help you build a stronger immune system.

4. The Major Player – ‘Vitamin C’

Include foods rich in Vitamin C like orange, sweet lime, lemon, gooseberry, bell pepper, berries, tomato, dark leafy vegetables, cashew fruit, kiwi, strawberry, Brussel sprouts, broccoli, etc. which boost your immune system.

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Did you know? Amla has the highest Vit C content which is almost equal to the Vit C of two oranges. Amla has potent anti -viral and antioxidant properties. Dried amla is as good as fresh amla as it contains substances which partially protect the vitamin C from destruction on heating or drying.

5. Add Zinc to your diet

Foods rich in zinc such as nuts, whole grains, legumes, yeast, dairy products also help boost immune function and are highly recommended to be incorporated in the diet.

6. Soups with Superfoods

Soups are one of the best options for those evening hunger pangs. Soup essentially makes for the ultimate evening snack as it is not only low in calories but also gives much needed satiety. It is a convenient and nourishing option to keep you warm and agile. These days, you get instant-ready soup with superfoods; they are so nutritious that it has up to four times the protein content compared to regular soups.

food immune system
Soups with superfoods are considered to be very healthy for your immune system. Pixabay

7. Enhance Digestion and stay Hydrated

It surely helps if you use garlic, pepper, ginger, asafetida (hing), cumin seeds/powder, turmeric, moringa, lemongrass, basil, and coriander in cooking as they help enhance digestion and improve immunity. Did you know that adding black pepper to the turmeric helps in the absorption of active ingredients in turmeric? You can mix and add it to food especially soups.

8. Spice Up Your Meal

Pepper rasam and sambhar has all the essential spices and is just right to boost your immune system. Spices tend to be very helpful in building a strong defense mechanism against viral infections. Ensure to include sambhar and rasam to your meals.

9. Kill the Virus with these anti-viral foods

Garlic, Fennel, Basil, Cloves and Tulsi have anti-viral properties that help you maintain and boost your immune system whilst you stay prepared to fight the viral infections and flus

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10. Drink Healthy Juices

Try these healthy juice combinations like Beetroot + Carrot + Spinach + Amla + Ginger or Apple + Beetroot + Carrot + Ginger + Lemon + Celery. These juices not only energize you and help you maintain youthfulness but also help boost your immune system in an efficient manner.

We can boost our immune systems by adding the above mentioned foods easily available in our kitchen to build a stronger immune system without letting us compromise on our favorite meals.

Also Read- Researchers Develop AI Algorithm That Can Diagnose Skin Diseases

It is extremely important to build a strong immune system which will work in our defense during times of distress.

Stay safe and healthy! (IANS)