Amrut mangaraj

 | 1 minute to read

How to improve sleep!

Sleep & Stress
LIMIT

-Light Light plays an important function in maintaining the circadian rhythm. Blue light disrupts Melatonin, a naturally occurring hormone responsible for sleep. (1) TVs, Mobile phones, and PCs are some devices that produce blue light, and disrupt sleep. (2) It is essential to limit the use of these things before bedtime or keep them in separate rooms. -Heat An increase in body temperature has been linked with sleep deprivation (3). Proper ventilation, especially during summers, is vital for a good night’s sleep. Lowering the body temperature has been shown to improve sleep quality (4), reduce the time taken to fall asleep, and even aid entering the deeper stages of the sleep cycle(5). Too cold rooms can make you feel uncomfortable, so choose the right temperature. AVOID -Caffeine Caffeine intake tends to induce alertness. It does this by blocking adenosine receptors of the brain - the A1 receptor, which promotes sleep. (6) (7) Limiting caffeine intake before bedtime helps in falling asleep. Caffeine is often termed as a diuretic (although research is limited)(8), and the effect of caffeine can be managed with drinking more water. Although it takes time to flush the entire caffeine out of your system. -Alcohol Alcohol may act as a relaxant and help you fall asleep; however, if you continue consuming alcohol at night, this effect tends to fade in a couple of days (9). Studies also suggest that alcohol affects the quality of sleep (10). INDUCE -Exercise Physical activity during the daytime improves sleep quality, although the exact mechanisms need further studies. (11) Resistance training and different forms of cardiovascular exercises have been shown to improve sleep quality (12) (13). In one study, people who were normally sedentary and suffered from insomnia saw an improvement in their mood and overall health when they started doing physical activity (14). If performed during the day, physical activities can help you sleep better at night. On the other hand, exercising at night can hamper the circadian cycle in some people, further diminishing the sleep quality. It’s worth noting that exercising at any time of the day is often better than being sedentary. A poll performed for American people suggested physical activities any time of the day (even at night) are beneficial than being sedentary. (15) - A Sleeping pattern The human body runs in a planned manner, with the activity done within a 24-hour schedule. We feel hungry, sleepy, and active within a given frame of time. This is the Circadian Rhythm which is governed by temperature and light. At times, light from artificial sources can be modified(by reducing blue light) to give a constant sleep pattern (15). Further, an irregular sleeping schedule can hamper the quality of sleep (16). Therefore, going to sleep at a fixed time each night can improve sleep quality and further reduce the time needed to fall asleep (as the body already gets the cue that it's sleeping time). It’s also a good idea to include activities that indicate to your body that it’s time for bed. Simple activities like brushing the teeth before bed, reading a book, or meditation can be helpful in maintaining the Circadian Rhythm. If sleep problems persist, and you find it difficult to sleep even after taking these steps and precautions, consult a doctor. REFERENCES 1-https://pubmed.ncbi.nlm.nih.gov/26900325/ 2-https://pubmed.ncbi.nlm.nih.gov/28017916/ 3-https://pubmed.ncbi.nlm.nih.gov/18603220/ 4- https://pubmed.ncbi.nlm.nih.gov/9322266/ 5- https://pubmed.ncbi.nlm.nih.gov/10505822/ 6-https://pubmed.ncbi.nlm.nih.gov/16541243/ 7-https://pubmed.ncbi.nlm.nih.gov/21489866/ 8-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4725310/ 9-https://pubmed.ncbi.nlm.nih.gov/16492658/ 10- https://pubmed.ncbi.nlm.nih.gov/26634095/ 11-https://www.sciencedirect.com/science/article/abs/pii/S1755296611000317?via%3Dihub 12-https://pubmed.ncbi.nlm.nih.gov/28919335/ 13-https://pubmed.ncbi.nlm.nih.gov/20813580/ 14-https://pubmed.ncbi.nlm.nih.gov/25903450/ 15-https://www.sleepfoundation.org/professionals/sleep-america-polls 16-https://pubmed.ncbi.nlm.nih.gov/28367676/ 17-https://pubmed.ncbi.nlm.nih.gov/28607474/
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Suji

Hi, have you worked with someone who has ADHD, sleep apnea and Insomnia ? If so, please provide some details

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