Wednesday June 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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Childhood Cancer Survivors More Likely to Experience Sleep Problems as Adults

Addressing disrupted sleep in these survivors may improve long-term psychological functioning

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“Childhood Cancer Survivors More Likely to Experience Sleep Problems as Adults
Childhood Cancer Survivors More Likely to Experience Sleep Problems as Adults. Pixabay

Childhood cancer survivors are more likely to experience sleep problems and daytime sleepiness as adults which may result in greater likelihood of persistent or worsened emotional distress, preliminary results of a study suggests.

The findings, presented during the SLEEP 2018 meeting in Baltimore, suggested that cancer survivors were more likely than siblings to report sleep problems as adults.

The researchers also found that survivors were 31 per cent more likely to report daytime sleepiness and 26 per cent more likely to have poor “sleep efficiency”.

“Our results indicate that for survivors of childhood cancer who reported sleep problems, there is a greater likelihood of worsening or persistent psychological distress,” said lead author Lauren Daniel, Assistant Professor at Rutgers University-Camden in New Jersey.

“Thus, addressing disrupted sleep in these survivors may improve long-term psychological functioning,” Daniel added.

Representational image.
Representational image. Pixabay

According to the researchers, sleep disorders are related to emotional and physical health in the general population, but research in survivors of childhood cancer is limited.

This study characterised sleep behaviours in adults who had survived childhood cancer and examined associations among sleep, cancer diagnoses, treatment exposures, and emotional functioning.

For the study, researchers examined 1,933 childhood cancer survivors. Participants had a mean age of 35 years and a mean time since diagnosis of 23.5 years. The study also involved 380 siblings with a mean age of 33 years.

Also Read: Sports Drinks Not Viable Over Water, Says Expert

Both groups completed sleep quality, fatigue and sleepiness measures.

Emotional functioning was assessed about eight years before and two years after the sleep survey.

“Sleep is quite amenable to behavioural interventions. Efforts that improve sleep may improve both health and quality of life in long-term childhood cancer survivors,” said Daniel. (IANS)