Sleep Health 4/5

Zzz...Why you should always put sleep first!

3 min read

We all know that not getting enough sleep makes us tired and angry, but there are more advantages to getting enough sleep than just having more energy.

Sleep is a major predictor of health and well-being, just like nutrition and physical activity. Sleep is essential for the health and development of an infant, child, or adolescent. Sleep deprivation and untreated sleep problems harm family health and interpersonal connections. Fatigue and sleepiness can limit productivity and raise the risk of mishaps like medical blunders and automobile or industrial accidents.

A sufficient amount of sleep is required to:

Defend yourself from illness
To avoid diabetes, promote sugar metabolism.
Do well in school.
Work efficiently while remaining safe.

Sleep time and length have an impact on a variety of endocrine, metabolic, and neurological activities that are important for maintaining one's health. Sleep disorders and chronic shortness of sleep, if left untreated, are linked to an increased risk of:

Coronary artery disease
Blood pressure that is too high
Obesity
All-cause mortality in diabetics

It's now clear that a solid night's sleep is essential for long and healthy life.

How much sleep do we need?

To function properly, most of us require roughly 7-8 hours of good-quality sleep per night — but some of us require more, while others require less. What matters is that you figure out how much sleep you require and then attempt to meet that requirement.

As a general rule, if you wake up tired and spend the rest of the day wishing for a nap, you're probably not getting enough sleep.

Poor sleep can be caused by a range of circumstances, including medical illnesses such as sleep apnea. However, in the majority of cases, it is linked to poor sleeping habits.

How might getting a good night's sleep to benefit your health?

1. Sleep improves your immune system

If you tend to catch every cold and virus going around, it's possible that your bedtime is to blame. Sleep deprivation can cause your immune system to malfunction, making you less able to fight off viruses.

2. Sleep improves mental health

Given how a single sleepless night may leave you angry and grumpy the next day, it's no surprise that persistent sleep debt in adults can lead to long-term mood disorders such as clinical depression and generalised anxiety disorder.

When people suffering from anxiety or depression were polled about their sleeping habits, it was discovered that the majority of them slept for less than 6 hours per night.

3. Sleep helps to keep diabetes at bay

According to studies, persons who sleep less than 6 hours every night have a higher risk of acquiring diabetes.

It appears that not getting enough deep sleep might cause type 2 diabetes by altering how the body processes glucose, which it utilises for energy.

4. Sleep can slim you

If you sleep less, you may gain weight! According to studies, those who sleep fewer than 7 hours a day gain more weight and are more likely to become obese than those who sleep 7 hours.

It's thought to be because sleep-deprived persons have lower amounts of leptin (the hormone that makes you feel full) and higher levels of ghrelin (the hormone that makes you hungry) (the hunger-stimulating hormone).

5. Sleep boosts sex desire

According to a study, men and women who don't get enough good sleep lose their libido (sex drive) and have less desire for sex.

Men with sleep apnoea, a condition in which breathing difficulties cause sleep interruptions, have reduced testosterone levels, which can affect libido.

6. Sleep wards off heart disease

Long-term sleep deprivation has been related to an increase in heart rate, blood pressure, and levels of specific chemicals connected to inflammation, all of which may place additional strain on your heart.

7. Sleep boosts fertility

One of the impacts of sleep deprivation has been suggested to be difficulty conceiving a child in both men and women. Regular sleep interruptions appear to promote infertility by lowering reproductive hormone release.

How can you make up for missing sleep?

If you're sleep-deprived, the only way to make up for it is to get more sleep. Unfortunately, it is not possible to make it up in one night. Recovery could take several weeks if you've experienced months of poor sleep. Make time for adequate sleep while planning your day, week, or month to maintain strong health.

Why Am I Keep Waking Up in the Middle of the Night to Pee? Is it Normal?

3 min read

You're lying comfortably in bed when you feel that pressure in your bladder. You get up and go to the bathroom, but only a small amount of urine comes out. You've woken up three more times to urinate before you realise it.

Does this sound familiar? You are not by yourself. According to research, approximately 65 per cent of people aged 55 and older reported getting up several times during the night to use the washroom.

If you're concerned about your nightly urinary patterns, here's some information to help you distinguish what's normal and when you should seek medical attention.

What is considered normal?

A study published in the Journal of Urology in 2010 looked at the prevalence and incidence of nocturia (urination at night). It was discovered that up to one-third of men aged 20 to 40 had at least one nightly urination. The figure for women was slightly higher—up to 43 per cent. Fewer than one in every five men and women in that age group reported urinating at night on two or more occasions.

It's a different storey for people over the age of 70. Over two-thirds of men and women over the age of 70 urinate at least once per night, and up to 60% urinate twice or more.

In a nutshell, the study found that most people wake up once a night and that it becomes more common as you get older.

Why we can't control and need to pee at night?

Most people are unaffected by nighttime urination. However, if this interferes with your sleep or productivity the next day, you should seek medical attention. You should see a doctor confirm the underlying habits for your nocturia is caused by some other medical conditions, such as:

Prostate enlargement: Men with an enlarged prostate may have difficulty completely emptying their bladder, resulting in urinary retention. Any small increase in urine in the bladder during the night may cause a heightened desire to use the restroom. These symptoms can be evaluated by your primary care physician or urologist.
Overactive bladder: This can occur as a result of nerve problems, medications, or lifestyle choices that cause the muscles in your bladder to work overtime.
Excessive fluid consumption: If you drink fluids right before bed, especially caffeinated or alcoholic beverages, you may wake up to urinate because your kidneys will filter this fluid out while you sleep. Limit your intake three hours before bedtime, and your symptoms may improve.
Uncontrolled Diabetes: Elevated blood sugar levels can cause an increase in urine production. Many new diabetes diagnoses are made when patients present with excessive daytime or nighttime urinary frequency. Better sugar control may be beneficial in this situation.
Medications: Certain diuretics, or blood pressure medications, can lower your blood pressure by removing excess fluid from your body. These medications may cause increased urine output and nocturia if taken at night. Request that your doctor reviews your medications to see if you can take them during the day to avoid nighttime nocturia.
Stress: Stress has been linked to a variety of medical issues, including heart disease, obesity, depression, and gastrointestinal issues. Stress can cause you to stay awake and increase your nocturia.

Many people wake up at night to urinate, but you can improve your nightly symptoms by changing your habits, medications, or overall health. However, nighttime urination could be your body's way of alerting you to another underlying issue, so consult your doctor if you have any concerns.

Is Sleep Deprivation Linked with Cancer Risk?

2 min read

How much sleep do you get on a regular basis?

Your response could indicate more than just exhaustion or a lack of concentration. Sleep deprivation has been connected to the formation of cancer cells in the body.

Researchers discovered there is a link between breast cancer risk and melatonin, a hormone generated by the body to promote restful sleep. When melatonin levels fall, the body creates more oestrogen, which is a proven breast cancer risk factor.

Different research has looked into the link between sleep and other malignancies. Another disease that has been connected to sleep problems is prostate cancer. Men with moderate sleep problems have been proven to have a twofold increased risk of prostate cancer, while men with severe sleep problems are three times more likely to get cancer than men who receive enough sleep each night.

Get enough sleep to restore healthy body function!

We now know that regular, pleasant sleeping habits can help combat the development and spread of serious illnesses, including cancer, in addition to the obvious reasons to sleep well (better mood, healthier immune system, stronger mental capacity). Sleeping well may even reduce the odds of cancer remission, which is a huge relief after a distressing diagnosis.

For those with cancer, their troubles arise from the fact that cancer therapies and anxiety contribute further to poor sleep, which can lead to sleeping problems. Thus, it is important for a cancer patient to have a good sleeping pattern.

If you're having difficulties sleeping, try the following suggestions:

Create a consistent pre-sleep practice that will help you relax.
Avoid consuming too much alcohol or coffee.
Make everyday exercise a priority.
Use relaxation practises such as meditation or yoga to help you relax.

It's critical to obtain enough sleep every night, especially since it's now known that sleep patterns might influence cancer growth and progression. Sleep deprivation has been linked to an increased risk of cancer, which is concerning. It's also comforting to know that folks at risk of cancer can help fight against the disease by following a good sleep routine. Your immune system will be stronger and your body chemistry will be more balanced if you sleep well. Your ability to fight against growing cancer cells increases tremendously when your hormone levels are balanced, notably in the case of breast and prostate cancer.