Women's Health 8/10

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.

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.

9 Signs That You're Suffering From Delayed Sleep Phase Syndrome

5 min read

If you find it difficult to go to bed at a "regular" hour and wake up fatigued, it could be an indication of delayed sleep phase syndrome (DSPS). About 15% of teens and adults have this problem, and many of them refer to themselves as "night owls" since they stay up later than the average person.

DSPS causes your internal clock to operate a little slower than everyone else's. It is a circadian rhythm-related condition. It essentially signifies that your sleep schedule has been changed by two [or more] hours. As a result, you fall asleep later than you should and wake up later than you should.

While this isn't always a problem in and of itself, many persons with DSPS discover that their internal clock is out of sync with the rest of society, causing complications. The main issue is that it may have an impact on your professional and social life. People with DSPS find that their "night owl" lifestyle holds them back, from trying to wake up in time for a 9-to-5 job to feeling sluggish throughout the day.

Here are a few DSPS symptoms that could explain your night owl behaviour.

1. You are not able to go to bed on time

The first and most noticeable symptom of DSPS is that you find yourself wide awake long after everyone else has gone to sleep, instead of going to bed at a normal bedtime. Our sleep and waking cycles are governed by an internal clock in every person's body. Each night, this clock establishes a window of time during which sleep is feasible. It's as if individuals with DSPS have a 'sleep window' on Western Time while everyone else is on Eastern. Sleep will not be feasible until they are in their sleep window.

2. You find it difficult to get up in the morning

Many people find it difficult to get out of bed simply because they are comfortable or sleepy. However, for people with DSPS, the inability to get out of bed can have a significant influence on their lives, making it difficult for them to work traditional nine-to-five employment.

You'd wake up fine on a delayed schedule every day since your circadian cycle is off. However, being compelled to rise when everyone else does makes you miserable.

This is because your normal sleep/wake cycle is set later than most people's. Night owls require the same amount of sleep as day owls; the difference is that the clock cycle is positioned differently (i.e., later). In comparison to the rest of the population's more usual routines, their 'biological clock is delayed.'

3. You're tired and groggy all-day

If you have DSPS, you may find that you sleep well, sleep late, and wake up feeling refreshed on days when you can sleep in – which will usually be late into the morning.

However, if you have to get up early for a job, don't be shocked if you're groggy for the rest of the day. While some people with DSPS might feel well-rested and refreshed if they sleep in a way that suits their bodies, many people with DSPS are fatigued and drowsy all of the time.

This is because, despite only getting a few hours of sleep, your natural sleep pattern is being disrupted by societal obligations, such as having to get up early for work.

4. You require more sleep than everyone else

If your partner feels wonderful after seven hours of sleep, or your roommates are usually out of bed after eight hours, you may start to feel "lazy" in comparison.

However, if you notice that you require more sleep than others, it could be a sign of DSPS. According to certain research, people with DSPS require more sleep on average than the general population, regardless of how much sleep they get. It could be a hint if you require more naps and sleep time than your peers.

5. You have sleep deprivation symptoms

Those with delayed sleep phase syndrome are vulnerable to chronic sleep deprivation because they are often forced to be awake on a regular schedule to get to school [...] or go to work. This implies they're usually working on three to four hours of sleep per night, which is nowhere near the suggested seven to nine hours.

As a result, you may find that you're more prone to accidents, that you forget things easily, that you're clumsy, or that your reaction times are delayed. A history of falls, car accidents or silly missteps can often indicate the need for a DSPS evaluation.

6. Your sleep schedule is causing anxiety

Over time, DSPS can result in "psychological symptoms like depression or anxiety because of the toll it takes on the person’s work, relationships, and self-esteem. And it's all because society expects people to get up early and "rise and shine."

It's rare for bosses, significant others, or friends to realise that a person has very little control over their sleep and how it affects their lives. Those with DSPS don't always know what's going on which makes sleep and living so difficult. This allows negative thoughts, self-hatred, and recurrent worries to infiltrate your mind.

7. Your social life is impacted

Because DSPS is a widely misunderstood sleep disorder, it can cause problems with friends, family, and relationships.

When persons with DSPS are functioning on a separate schedule or forcing themselves to work on a timetable that works for everyone else, everyday connections in relationships are extremely difficult. When a person feels like they can't get it together, it can lead to being fired, breakups, and low self-esteem.

That is until you find ways to adjust your schedule or seek the help of your doctor or sleep specialist, who can help you find ways to overcome DSPS.

8. You'd much rather have a regular bedtime

Due to all of the downsides, you may discover that you prefer to sleep on a regular schedule and go to bed when the rest of the family does. However, try as they might, it simply does not work.

Persons who identify as "night owls" may like staying up late, but this is not an option for people with DSPS. Your entire existence is on hold because of your circadian rhythm.

But keep in mind that this is not the same as insomnia. Most DSPS sufferers can clock six to nine hours of restorative sleep if left to their own devices, such as on a break or vacation, which distinguishes them from insomniacs who struggle to fall asleep even when they want to. The issue is that the restorative DSPS sleep is usually from early morning to late afternoon.

9. You've had symptoms for at least three months

We all go through periods in our lives when falling asleep is difficult due to travel, illness, or stress. These times usually pass, and we find ourselves going to bed at a normal hour once more. The story of those with DSPS, on the other hand, continues.

You can realign your sleep with some assistance.

If you feel this is the case and your DSPS symptoms are causing you problems, the first thing you should do is to contact a sleep specialist. They can provide you with a diagnosis and lead you on the proper path for treatment options, which may include light therapy.

Exposure to bright light in the morning can aid persons with DSPS. Taking a natural supplement such as corn leaves extract in the evening helps to modulate the body's melatonin level, coupled with other healthy lifestyle modifications, can help with DSPS.

It may also be required to adopt a new schedule that better accommodates your night owl tendencies, such as changing your work shifts to have a normal sleep schedule.