Thursday September 20, 2018

Try simple tricks to get a good night’s sleep

Ankit Garg, co-founder and CEO of Wakefit and Devrath Vijay, Founder of the functional training studio, The Outfit, suggest some sleep-inducing tricks.

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Listening to white sounds can helps us to get oriented towards calm thoughts
Listening to white sounds can helps us to get oriented towards calm thoughts
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Do you wake up in the middle of the night and keep staring at the ceiling thinking of ways to finally get some rest before the alarm rings? Are you tired of restless tossing and turning during sleep time? Do you wake up feeling tired in the morning? Try these simple tips to get a perfectly good night’s sleep.

Ankit Garg, co-founder and CEO of Wakefit and Devrath Vijay, Founder of the functional training studio, The Outfit, suggest some sleep-inducing tricks to try out the next time you fail to catch forty winks:
* Listen to bedtime stories, millennial style: Remember those good old days when you enjoyed listening to grandma’s bedtime stories? Not only did her narrations transport you to lands of mystery and utopian countries, but they easily drifted you off to the world of slumber as well. Try the same technique now. Listen to stories or audiobooks as you tuck in and let your brain relax for a good night’s sleep. There are tons of podcasts and services such as Amazon’s Audible that you can use for this purpose.

* Choose the right mattress: One main reason for your sleepless nights could be your uncomfortable mattress. The best way to address this trouble is to switch to a comfortable mattress that allows you to submerge in deep sleep and wake up in the morning without aches and pains.

Look for a mattress like the ones made by Wakefit that provide complete spine support and are designed keeping ergonomics in mind. Enjoy the compressed relaxation that the memory foam offers, which will make you feel that you have slept for a longer duration of time.

* Block all blue light screens before bedtime: It’s imperative to create a calming ambience in your room to get the best quality of sleep. Block all the blue lights emitted from screens of cell phones, computers, tablets, televisions and other gadgets in your bedroom.

* Listen to white noise: Are the sounds of bikes and cars hampering your sleep? The best way to ignore all these external disturbances during sleep time is to listen to white noise. White noise is an ambient noise produced digitally combining different sounds like rustling leaves, rumbling waterfall, etc. White noise works in the background and drowns out other disturbing sounds of traffic, snoring, etc. White noise has the ability to relax you and induce sleep. This is especially helpful if you live in proximity to main roads with higher vehicular traffic. Worth a try!

* Drink cherry juice: If you’re struggling with a sleep disorder, then try sipping a glass of cherry juice before you’re off to bed. According to several studies, cherries contain melatonin, a hormone that helps regulate sleep patterns. Isn’t this a ‘sweet’ way to drift off into the land of nods?

* Do a headstand: Turning the body upside down is not an easy task. However, a headstand will supply enriched oxygenated blood to the brain cells and ward off all depressive thoughts. This exercise if done regularly can beat any kind of sleep disorder. A must try!

* Place lemons in your room: If you are prone to allergies or suffer from asthma or cold and find it difficult to catch good sleep, then simply cut a lemon and place it next to your bedside table. This will not only leave a fresh citrus scent in your room but will also help you breathe better and sleep well. A cool trick indeed! IANS

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Sleep Disorder Linked with Brain Changes Found in Dementia

There is no cure for dementia so early intervention is the key

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Less than 6 hours of sleep linked to hardened arteries Pixabay

A sleep disorder that causes repeated shallow or paused breathing may be associated with changes in brain structure that are also seen in the early stages of dementia.

Obstructive sleep apnoea (OSA), common among elderly, is a condition where the walls of the throat relax and narrow during sleep, stopping breathing, and is known to reduce levels of oxygen in the blood. It has also been linked with heart diseases, strokes and cancer.

The new study suggested that the drop in oxygen may be linked to a shrinking of the brain’s temporal lobes and a corresponding decline in memory.

“Between 30 and 50 per cent of the risk for dementia is due to modifiable factors, such as depression, high blood pressure, obesity and smoking. In recent years, researchers have recognized that various sleep disturbances are also risk factors for dementia,” said lead author, Sharon Naismith, from the University of Sydney, Australia.

Representational image.
Representational image. Pixabay

“We wanted to look specifically at obstructive sleep apnoea and its effects on the brain and cognitive abilities,” Naismith added.

In the study, published in European Respiratory Journal, the researchers analysed data from nearly 100 participants aged between 51 and 88 years, who had visited doctors with concerns over their memory or mood but had no OSA diagnosis.

The results showed that patients who had low levels of oxygen in their blood while they were sleeping tended to have reduced thickness in the left and right temporal lobes of the brain — regions known to be important in memory and affected dementia.

Also Read: Mild Sleep problems May up Blood Pressure in Women

Further, the team found that this alteration in the brain was linked with participant’s poorer ability to learn new information.

“There is no cure for dementia so early intervention is the key. On the other hand, we do have an effective treatment for OSA. This research shows that diagnosing and treating OSA could be an opportunity to prevent cognitive decline before it’s too late,” Naismith added. (IANS)