sleep

“Having
peace, happiness, and healthiness is my definition of beauty and you can’t have
any of that without sleep,” says Beyonce Knowles – An essence of ‘Importance of
Sleep’ well captured, I would say.     

 

Your body
needs sleep, just as it needs air, food and water to function at its best.

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While most
health experts talk about the importance of diet and exercise for healthy
lifestyle, only few draw attention to the importance of sleep. Research however
shows that sleep is just as important as eating healthy and exercising.
Consistently getting seven to eight hours of sleep per night is beneficial for
health. Any more or less can increase your risk for serious chronic health
conditions. Unfortunately, a lot of factors today are interfering with natural sleep
patterns. People are now sleeping less than they did in the past, and sleep
quality has declined as well.

 

Factors affecting sleep

 

·        
Stress

·        
Excess alcohol/caffeine

·        
Irregular sleeping patterns

·        
Travelling

·        
Environmental factors

·        
Physical/medical problems

 

Dr. Manvir
Bhatia, Director of Sleep medicine and Senior consultant Neurology at Fortis
Escorts Heart Institute-New Delhi and Neurology Sleep Centre, New Delhi mentioned in one of his
appearances for one of the leading healthcare technology brands, “Owing to our
busy lifestyles and hectic schedule, we avoid taking care of ourselves and
health takes a backseat. Snoring, lack of sleep, if untreated can lead to an
increased risk of severe medical conditions like Obstructive sleep apnea which
can further lead to life treating health issues like diabetes, weight gain,
high blood pressure and irregular heartbeat.”

 

Sleep
affects you more than you think. When you sleep, your body heals itself. Sleep
deprivation prevents your immune system from building up its forces to fight
against the foreign bodies that cause infections. If you don’t get enough
sleep, your body may not be able to fend off invaders. For example, sleep is
involved in healing and repair of your heart and blood vessels. Ongoing sleep
deficiency is linked to an increased risk of heart disease, kidney disease,
high blood pressure, diabetes, and stroke.

 

POOR SLEEP CAN MAKE YOU FAT (Case study)

 

Aditi, a 17
year old girl visited doctor for her weight gain issues. She specifically
mentioned that she doesn’t eat much food and does moderate exercise too.
However, she has been putting on a lot of weight off late and no diet and
exercise is really helping her to lose weight. After a detailed case study of
her day to day activities, which included her diet, exercise and sleep patterns
was taken, it was found that she had sleep issues and was unable to sleep for
more than 4-5 hours a day. Doctor estimated this to be the reason of her sudden
weight gain, because several research studies estimate that people with short
sleep duration tend to weigh significantly more than those who get adequate
sleep. In fact, short sleep duration is one of the strongest risk factors for
obesity. In one of the review studies on this aspect, children and adults with
short sleep duration were 89% and 55% more likely to become obese, respectively.

 

The effect
of sleep on weight gain is believed to be mediated by numerous factors,
including hormones and motivation to exercise. Research also suggests that good
sleepers tend to eat fewer calories. Studies show that sleep deprived
individuals have a bigger appetite and tend to eat more calories. Sleep
deprivation disrupts the daily fluctuations in appetite hormones and is
believed to cause poor appetite regulation. This includes higher levels of
ghrelin, the hormone that stimulates appetite, and reduced levels of leptin,
the hormone that suppresses appetite.

 

Therefore, if
you are trying to lose weight, getting quality sleep is absolutely crucial.

 

In this case
too, Aditi was advised to sleep at least for 8-9 hours daily. Doctor also
suggested her diet and exercise regimen. As a cumulative effect of all this,
Aditi started losing weight slowly but steadily. It was magical, she said. She
never thought that sleep would be affecting her health so much.

 

Even celebrities are not spared

 

Ram Kapoor,
a renowned actor collaborated with Philips Healthcare India to raise awareness
on a sleep disorder called sleep apnea. Says Ram, “A few years back when I went
for a medical check-up, I got to know about the disease sleep apnea. My doctor
suggested getting a check-up since I was overweight and my snoring had
significantly increased. Currently, India is suspected to have over 91 million
people suffering from sleep apnea and not even a significant number of
population is aware of their condition. I think we should take our sleep
seriously for a healthy lifestyle.”

 

Good Sleep Can Improve Concentration and Productivity

 

Sleep is
important for various aspects of brain function. This includes cognition,
concentration, productivity and performance. All of these are negatively
affected by sleep deprivation.  

 

A study on
medical interns provides a good example. Interns who did not have enough sleep
made 36 per cent more serious medical errors than interns who slept properly. Another
study found short sleep can negatively impact some aspects of brain function to
a similar degree as alcohol intoxication.

 

Not
surprisingly, there are many documented consequences for sleep deprivation.
Among them:

·        
Reduced decision-making skills

·        
Poor memory

·        
Reduced concentration

·        
Reduced work efficiency

·        
Shortened attention span

·        
Reduced alertness

·        
Poor judgment

·        
Reduced awareness of the environment and situation

·        
Slower than normal reaction time

 

Good sleep,
on the other hand, has been shown to improve problem solving skills and enhance
memory performance of both children and adults.

 

Case study

 

Mohit was a
32-year-old medical representative. His job was to increase product awareness,
answer queries, provide advice and introduce new products to the doctors and
other medical professionals. He was a bright student back in college but off
late he was finding it extremely difficult to focus on his work when it came to
memorizing or presenting certain details about his products. It was getting
increasingly difficult to meet his targets. It affected him professionally and
gradually it led to depression.

 

Being in the
profession of medicine, he knew many physicians and thought of discussing his
problem with them. His physician asked him general details about his lifestyle
and prescribed few anti-depressants. However, it worked only temporarily. After
a few months it was diagnosed that Mohit slept only for 3-4 hours in night. He suffered
from insomnia and this was the reason behind his poor memory, reduced
concentration and reduced work efficiency.          

 

We are in
the midst of a sleep deprivation crisis, says Arianna Huffington, the
co-founder and editor-in-chief of The
Huffington Post. She affirms, “And this has profound consequences – on our
health, our job performance, our relationships and our happiness. What is
needed, she boldly asserts, is nothing short of a sleep revolution.  Only by renewing our relationship with sleep
can we take back control of our lives.” Her book ‘The Sleep Revolution’ sounds the alarm on our worldwide sleep
crisis and provides a detailed road map to the great sleep awakening that can
help transform our lives, our communities, and our world.

In Mohit’s
case too, the treatment focus was shifted to improving the sleep quality and it
did wonders to him. He now had an improved memory and his concentration levels
improved too.

 

Good sleep
has many more benefits than you can ever think of.     

 

Good Sleep Can Maximize Athletic Performance

The modern
athlete knows that physical conditioning and good nutrition are critical in
reaching peak athletic performance; however, sleep, while often overlooked,
plays an equally important role. In recent years, it’s become clear that the quality
and quantity of sleep obtained by elite athletes can be the edge between
winning and losing on game-day.

 

Says Casey
Smith, Head Athletic Trainer, Dallas Mavericks, “If you told an athlete you had
a treatment that would reduce the chemicals associated with stress, that would
naturally increase human growth hormone, that enhances recovery rate, that
improves performance, they would all do it. Sleep does all of those things.”

 

It’s proven…

 

In a study
on basketball players, longer sleep was shown to significantly improve speed,
accuracy, reaction times, and mental wellbeing.

 

A study of
over 2,800 women found that poor sleep was linked to slower walking, lower grip
strength, and greater difficulty performing independent activities.

 

Beyond acute
injuries, one recent study on Major League Baseball (MLB) players has shown
fatigue can shorten the playing careers of professional athletes.

 

Sleep disorders are one of the major causes of accidents

 

According to
the National Commission on Sleep Disorders Research (NCSDR) and reports from
the National Highway Safety Administration (NHSA), some accidents can partly be
attributed to people suffering from a severe lack of sleep. About 70 million
Americans suffer from sleep problems; among them, nearly 60 percent have a
chronic disorder. Each year, sleep disorders, sleep deprivation, and sleepiness
add an estimated $15.9 billion to the national health care bill.

According to
the NHSA, falling asleep while driving is responsible for at least 100,000
crashes, 71,000 injuries and 1,550 deaths each year in the United States. Hence
Road safety is a critical challenge faced by road users and authorities. It is
estimated that nearly 20% of all accidents is caused by fatigue as per The
Royal society for prevention of accidents (RoSPA).

 

Sleep deprivation has link to substance abuse

According to
a long-term study published in the 2004 April issue of Alcoholism: Clinical and Experimental Research, young teenagers whose
preschool sleep habits were poor were more than twice as likely to use drugs,
tobacco or alcohol.

 

Poor Sleep Is Linked to Depression

Mental
health issues, such as depression, are strongly linked to poor sleep quality
and sleeping disorders. It has been estimated that 90% of patients with
depression complain about sleep quality. Poor sleep is even associated with
increased risk of death by suicide. Those with sleeping disorders, such as
insomnia or obstructive sleep apnea, also report significantly higher rates of
depression than those without.

 

How much sleep does an adult person need?

 

Everyone’s
individual sleep needs vary. In general, most healthy adults are built for 16
hours of wakefulness and need an average of eight hours of sleep a night. However,
some individuals are able to function without sleepiness or drowsiness after as
little as six hours of sleep. Others can’t perform at their peak unless they’ve
slept ten hours. And, contrary to common myth, the need for sleep doesn’t
decline with age but the ability to sleep for six to eight hours at one time
may be reduced. (Van Dongen & Dinges,
Principles & Practice of Sleep Medicine, 2000) 

 

Importance of sleep for children

 

Sleep is
especially important for children as it directly impacts mental and physical
development. … During the deep states of NREM sleep, blood supply to the
muscles is increased, energy is restored, tissue growth and repair occur, and
important hormones are released for growth and development.

 

How Much Sleep Do Babies and Kids Need?

 
Age

Recommended

May be
appropriate

Toddlers 1-2 years

11 to 14 hours

9 to 10 hours 15 to 16 hours

Preschoolers 3-5 years

10 to 13 hours

8 to 9 hours 14 hours

School-aged Children 6-13 years

9 to 11 hours

7 to 8 hours 12 hours

Teenagers 14-17 years

8 to 10 hours

7 hours 11 hours

 

Celebrity talk

 

Halle Berry

 

I love to
sleep. When I am rested, I’m at my best.   

 

Christina Aguilera

People spend
money on beauty potions, but a good night’s rest makes all the difference.    

 

Jennifer Lopez

 

Sleep is my
weapon. I try to get 8 hours of sleep. I think what works best is sleep, water,
– and a good cleanser. 

 

Gwyneth
Paltrow once mentioned, “For me, sleep is a major
thing. I don’t always get it and when I don’t, I look like I have been hit by a
truck.”

Sleep Essay

Sleep, Eat & Exercise: Final Assignment *Type all responses into the expandable tables and text boxes. Name: Chang Hu Instructions Think about what you’ve learned from this course throughout the term, the goals you’ve set, and the progress you’ve already begun to make toward leading a healthier lifestyle. Then answer the following questions. Be sure to carefully read and fully answer each question; some questions contain multiple components. Demonstrate critical thinking and effort in your answers. Write clearly; complete sentences, accurate spelling, and proper grammar and punctuation are expected. 1. Overall, how have your health ehaviors changed over the course of the term – between the first week and now? Discuss the progress you’ve made toward a healthier lifestyle. (Note: simply saying that you get more exercise and sleep and/or eat better is not sufficient; be specific. ) Alternately, if your behavior hasn’t changed, consider and discuss why. (2 pts) For the first lesson, we leant the time management. I think it is the most helpful part for the whole course. Because I use time management for the whole semester, and I found it really works for me. It helps me doing things more efficiency. For the activity log, it is also good. After record everything I id for everyday, I can analyze which one is not necessary, and which one is important for everyday. So after taking the activity log, I can arrange things more efficient as well, because I can delete something I do not need to do everyday to make other things done quicker.

For the nutrition log, I found it really useful after I make the log for one week. Because I am not used to record what I eat everyday, so I am not used to calculate my nutrition and calories as well. However, after taking the nutrition log, I can easily found what kind of nutrition I need more for everyday and what kind of parts I should have less. It really helps y body keep health. For the sleeping log, it should be useful, but since it is close to final, it is really hard for me to follow every day’s sleep schedule. However, I am trying to sleep earlier to get fresh day tomorrow! 2. Hopefully you’ve realized that time management greatly impacts one’s ability to sleep enough, eat well, and exercise regularly. Provide an example of how you manage your time well, and another example of what you don’t do so well but could improve. (2 pts) I agree with that time management greatly impacts one’s ability to everything. If I do not have a good time management, I cannot do everything efficiently veryday. I will finish everything later than I expect. However, after I make a good time management, I found I could finish almost everything within the time I arrange for. However, for the sleep parts, time management still should be correct. Because everyday I sleep later than I expect. So maybe next time, I should rearrange my time management and get more sleep time every day. 3. Do you believe that you have a healthy relationship with food and your body? Explain why or why not. Be sure to consider what you’ve learned about the food and body continuum. (1 pt) 1 I believe that I have a healthy relationship with food and my body.

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I record my nutrition log everyday. For the first time, I found that the nutrition for every part is less than average level, but in the following weeks, it reaches the average level almost every time. So I think I am really healthy right now. 4. How might you influence others (i. e. friends, roommates, classmates, co-­? workers, or family members) toward a healthier lifestyle? Identify at least two specific examples. (2 pts. ) For the nutrition log, I will always having dinner with my roommates at home, we will have a form at the wall near the kitchen table. Before we eat, we will record our nutrition for dinner every time. For the leeping log, before I go to bed, I am used to close the light in the kitchen and living room. If I found my roommates do not go to bed, I will knock the door and tell them it is the time to go to bed. It seems like mom ha ha. 5. After taking this class, what is a health-­? related question that you still have or topic that you want to know more about, and why do you want to know? How do you plan to find the answer/information, and how will you know that the information you’ve found is accurate? Be sure to consider what you’ve learned about sources of health information. (2 pts. ) For exercise. I want to know how much exercise I eed to do everyday. Because I am not used to do exercise very often, and I do not realize the importance of doing exercise. There should be a lot of information online that I can easily found. Relapse Plan Choose ONE of your current goals. You will be creating a relapse plan for this particular goal by answering the following questions with this goal in mind. Be sure to carefully read and fully answer each question; some questions contain multiple components. 6. The change I am trying to make is: (1 pt. )

Sleep earlier, and have a high quality sleep. 7. External Risk Factors (4 pts. ): Recall that external risk factors are ongoing ituations that interfere with your plans or lower your motivation for positive change, and therefore increase the risk of having a lapse or slip-­? up. Examples might include working extra hours or problems in relationships with family or friends. What are some external risk factors that you face? Be as specific as you can. Then, for each external risk factor, identify what you might do to manage it or minimize its effect on you and your progress toward your goal. Your coping strategies might include things you do to change your environment or things you do to increase your resistance. External Risk Factor #1: Too much work to do veryday, which make me cannot sleep early every night. What I can do: I should make a more proper time management and activity log. List everything I can do within one day, and move the remaining work for other days. However, I will make sure every thing will be done before due date. External Risk Factor #2: When weekend comes, friends will ask you go to party together. 2 What I can do: I should tell myself not go to party sometimes, rather than go to party with friends every time. If I have a really busy week, and really need to hang out with friends, I can say yes to friends to go to party on Friday night with them. However, it is etter for me to stay home and have a good sleep. 8. Internal Risk Factors (4 pts. ): Recall that internal risk factors are things about the way you think or feel (physically or mentally) that reduce your motivation or interrupt your plans, and therefore increase the risk of having a lapse or slip-­? up. Examples might include having a cold or some other physical illness or feeling tired from lack of sleep. What are some of your .effect on you and your progress toward your goal. Your coping strategies might include things you do to change the way you feel or ways you might compensate for a temporary lapse. Internal Risk Factor #1:

Eating too much for dinner will make me do not want to sleep at night. What I can do: When I am having dinner, I should tell myself not eat too much, otherwise it will make me not want to sleep at night, which means I cannot sleep early at night. Internal Risk Factor #2: I feel not very well that day. Maybe because of gastrointestinal discomfort. What I can do: Firstly, I should take medicine, and have enough water. 9. Triggers (4 pts. ): Recall that triggers are immediate situations or feelings that throw you off course and hinder progress toward your goal. Examples might include drinking alcohol or having an argument with someone.

What are some triggers that you face in reference to this goal? Brainstorm what you might do to prevent each trigger, or manage it and minimize its effect on you and your progress toward your goal. Your coping strategies might include things you could do to avoid the situation altogether or things you could do to insulate yourself from a trigger that’s unavoidable. Trigger #1: Too many worries will make me cannot sleep at night, and may even cause insomnia. What I can do: If I have too much pressure and worries during that time, I can do some exercise after dinner, which will help me feel tired and good for sleep. Trigger #2: Drinking offee at late night. What I can do: We all know coffee can help us refresh, if I do not have a fresh wakeup, I can drink a coffee during the day. However, drinking coffee at late night is not a good habit. So I have to tell myself not do to it anymore. For my own health, and for good sleep. 10. All-­? or-­? nothing thinking (4 pts): If you find yourself not sticking to your goal, “all-­? or-­? nothing” thinking can be a big barrier to getting back on track. Recall that examples of “all-­? or-­? nothing” thinking include: “I’ve already blown it, so it doesn’t matter anymore. ” “What’s the use now? ” and “I screwed up this week, o I’ll wait till next week to start again. ” What are some all-­? or-­? 3 nothing thoughts you’ve had? List them below, and then think of more reasonable “counter-­? thoughts” you could use instead. These are things you’d say to yourself to counter-­? act the effects of all-­? or-­? nothing thinking. All-­? or-­? Nothing Thought #1: It does not matter that I sleep late for only one night Reasonable Counter Thought: If I think it every night, I might not go to bed early forever. So if I have a plan to sleep early, I have to do it for every night and start today. All-­? or-­? Nothing Thought #2: I am too busy recently, I can sleep

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