Impact of sleep on overall health

Impact of sleep on overall health Add15years.com a dd15years.in

Author: (Prof.) Dr. S. Om Goel, MD/DM From family of doctors from AIIMS, MAMC & Delhi University MD Medicine, USA DM/Fellowship, USA

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Sleep is a biological necessity

In day-to-day life a continuous exposure to work, cell phones, TV, and travel can keep us from being our best selves. Here, sleep comes for the rescue. Many people take pride in sleeping less. But they don’t know, how detrimental that is to their health When we sleep: • Our heart gets the much needed rest.

• Growth of essential hormones, which is very important, happens.

• We feel fully fresh, energised and rejuvenated • Our brain feels active and consolidate our memories www.add15years.com www.add15years.in

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How much sleep we need?

• Babies should sleep for 12-15 hours a day until they turn a year old.

• A 6-13 years old child requires at least 11 hours of sleep daily • For teenagers among the age group of 14-17, it is recommended to sleep for at least 9-10 hours.

• Adults are highly recommended to have a sleep of at least about 9 hours.

• Elders can get away with just 7-8 hours of sleep.

• Women, during the first 3 months of pregnancy, need more hours of sleep than usual www.add15years.com www.add15years.in

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Why sleeping matters?

Sleep plays a vital role in good health and well-being throughout our life. Getting enough quality sleep at the right times provides: • Healthy mind and emotional wellbeing. It improves learning, decision making and creativity. It also provides emotional stability, enhanced motivation and less impulsive behavior • Healthy body. It improves immunity, heart functioning, keeps blood pressure in control and prevents stroke. Lack of good sleep leads to kidney problems, obesity and diabetes.

• Enhanced daytime performance A good sleep enhances the productivity and reduces lethargy and drowsiness.

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Lack of sleep: Insomnia

• It’s a medical condition, where we struggle to fall and stay asleep or we wake up too early struggling to go back to sleep. As a result, we feel extremely tired upon waking up.

• It is so common that many people don’t even know that they are suffering with it.

Symptoms: • Behavioural problems, mood swings, frustration or depression • Fatigue, lethargy or abnormal blood pressure • Head ache, malaise, nausea or chronic pain • Poor concentration, memory loss or impaired performance www.add15years.com www.add15years.in

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How to enhance quality of sleep

1. Bedroom discipline: Keep bedroom for sleeping purpose only. Don’t eat, watch TV or cell phones on bed 2. Maintain sleeping routine: Do not change the bed timings frequently.

3. Exercise: We must keep ourselves physically active.

4. A good shower before bed enhances our sleep 5. Avoid alcohol: It relaxes us momentarily but it interrupts the deeper sleep and we end up waking tired 6. Caffeine and Nicotine stimulators: Avoid www.add15years.com www.add15years.in taking them before going to bed. Also maintain a

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ADD100RsOFF ADD100%OFF Author: (Prof.) Dr. S. Om Goel, MD/DM From family of doctors from AIIMS, MAMC & Delhi University MD Medicine, USA DM/Fellowship, USA

www.add15years.com www.add15years.in