Sleep deprivation emerged a major risk factor for cardiovascular diseases like hypertension, stroke and coronary heart disease.
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The increasing prevalence of reduced habitual sleep duration presents a significant public health challenge, impacting cardiovascular health, metabolic function and mental well-being.
Good sleep is necessary for overall health as it functions as a vital period for brain repair, physical restoration, and strong memory. When you get sound sleep, it can significantly enhance immunity, balance hormone, bring down risk of chronic diseases such as diabetes, and heart disease. Sound sleep can also regulate mood effectively.
Quality sleep should ideally be of 7 to 9 hours as it can enhance brain functioning, concentration, and overall productivity. However, work pressure, peer pressure, targets, competition, and responsibilities of nuclear families can easily impact your sleep quality.
Poor sleep can occur due to stress, anxiety, screen time, irregular schedule, high caffeine or alcohol intake, and underlying medical issue such as anxiety or sleep apnea. Poor sleep quality will also cause consequences like memory problems, poor immune health, obesity, fatigue, increased risk of cardiovascular disease, and depression.
According to a research featured in National Library of Medicine, “The increasing prevalence of reduced habitual sleep duration presents a significant public health challenge, impacting cardiovascular health, metabolic function and mental well-being.” 1
Sleep deprivation emerged a major risk factor for cardiovascular diseases like hypertension, stroke and coronary heart disease. Alongside elevated risks of metabolic disorders, like obesity and type 2 diabetes, added the report.
Lifestyle Factors: Excessive usage of phones/computers before bed, irregular sleep routine, uncomfortable bedroom, and high consumption of caffeine or alcohol.
Mental & Physical Health: Stress, tension, and depression may cause insomnia. Physical discomfort such as arthritis pain, breathing problems like asthma, acid reflux, and frequent urination may cause poor sleep quality.
Circadian Rhythm Disruption: Jet leg or shift job may confuse body’s internal clock.
Aging Issues: Older people may also face poor or disrupted sleep patterns.
Recently, Dr Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and shared 8 habits that can lead to better sleep. 2 Below they are:
1. Keep Consistent Sleep Schedule: Going to bed and waking up at the same time every day strengthens your circadian rhythm, helping you fall asleep faster and improving overall sleep quality.
2. Manage Stress: Stress raises cortisol, which keeps you alert and awake. Techniques like deep breathing, meditation, or stretching before sleep can help you relax and fall asleep easier.
3. Limit Screens Before Bedtime: Phones, laptops, and TVs emit blue light, which suppresses melatonin (hormone that signals sleep time). Avoid screens at least 30 minutes before bedtime to reduce sleep disruption.
4. Optimize Your Sleep Environment: Noise, light, and temperature can make or break your sleep. A cool, dark, and quiet room improves sleep quality.
5. Avoid Caffeine Late In The Day: Caffeine blocks adenosine, a chemical that helps you feel sleepy. Avoid coffee, tea, or energy drinks in the evening to fall asleep more easily, added Dr Sethi.
6. Exercise Regularly: Physical activity increases adenosine buildup, helping you fall sleepy at night and reduces stress hormones. However, avoid intense workouts too close to bedtime, emphasized the gut doctor.
7. Don’t Eat Heavy Meals Before Bed: Large meals before bed make your body busy digesting, making you alert and harder to fall asleep. Stick to light snacks if you are hungry.
8. Keep Your Bedroom Cool: Around 15-19°C is ideal. A cooler room lowers your core body temperature, helping you relax and improve sleep quality.
FAQs
How do consistent sleep schedules improve sleep quality?
Keeping a consistent sleep schedule by going to bed and waking up at the same time daily strengthens your circadian rhythm. This regulation helps you fall asleep faster and enhances the overall quality of your sleep, leading to better brain function and mood balance.
What role does caffeine avoidance play in better sleep?
Avoiding caffeine late in the day is crucial because caffeine blocks adenosine, a chemical that promotes sleepiness. Consuming coffee, tea, or energy drinks in the evening can disrupt your ability to fall asleep and reduce sleep quality, so limiting caffeine intake helps ensure more restful sleep.
How effective is reducing screen time before bed to improve sleep?
Limiting screen time at least 30 minutes before bedtime is effective because phones, laptops, and TVs emit blue light, which suppresses melatonin production. Melatonin signals your body that it is time to sleep, so reducing blue light exposure helps prevent sleep disruption and promotes faster sleep onset.
Can regular exercise really help with sleep, and when should it be done?
Regular physical activity promotes adenosine buildup, which supports sleepiness, and reduces stress hormones that interfere with sleep. However, intense workouts should be avoided close to bedtime because they can increase alertness. Morning or afternoon exercise is generally best for improving sleep quality.
What are the recommended bedroom conditions for optimizing sleep?
For better sleep, keep your bedroom cool, ideally around 15-19°C, as a cooler room helps lower your core body temperature, promoting relaxation and improved sleep depth. Additionally, maintaining a dark, quiet environment free from noise and excessive light also enhances sleep quality.
National Library of Medicine|Effects of Sleep Deprivation on Physical and Mental Health Outcomes: An Umbrella Review
Dr Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist via Instagram|8 Habits nobody told you about for better sleep
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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