According to a new study published in PLOS Medicine, sleeping Every night for just five hours can be bad for health. study further noted that those who slept five hours or less, and who were 50 years old, had a “30 percent higher risk of multiple diseases than those who slept seven hours”. In fact, a study that analyzed the sleep of 7,864 UK civil servants suggested that even less sleep at 50 was associated with a higher risk of death during the study period, primarily associated with increased risk chronic disease,
The aim of the study was to gauge SleepThe association with “polymorbidity, common in older adults, remains poorly understood”. Examining data to extract from the Whitehall II Cohort Study sleep duration At ages 50, 60 and 70, the research tracked multi-morbidity over a 25-year follow-up period.
What is the sleep cycle?
Taking cues from research, understanding a normal sleep cycle is paramount. During a normal sleep period, the person moves according to four to five sleep cycles. sleepfoundation.org, “Each sleep cycle is made up of four distinct sleep phases. The four phases of Sleep It is further divided into two categories: rapid eye movement (REM) and non-REM sleep. These categories are important because what happens during REM sleep is dramatically different from what happens during non-REM stages.”
The first three stages of sleep are made up of non-REM activity such as “it is easiest to wake up during these first two stages”, in stage 3 the body is in deep sleep which is “recovery mode”. This is where “the overall brain activity slows down and the pulses of Activity 1 show a storytelling pattern that is believed to help prevent unwanted awakenings”.
The site also mentions that the fourth stage is REM sleep. “During the REM period, brain activity returns to the level it was when you were awake – which explains what REM is associated with. most intense dreams, When breathing and heart rate increase during REM sleep, most muscles become paralyzed, which prevents us from fulfilling those vivid dreams,” it added.
Specifically, each sleep cycle takes 70 to 120 minutes.
Why is sleep necessary?
According to sleepfoundation.orgSleep allows the brain and body to slow down and engage in the processes of recovery, promoting better physical and mental performance the next day and over the long term.
Experts recommend sleeping seven or eight hours every night. “Currently, due to stress and busy schedule, around 35 per cent people are unable to sleep well at night. This, in turn, affects their health,” said Dr Satish Bhalgat, specialist dentist in sleep dentistry, ACI Kambala Hill Hospital.
*Sleep reduces the chances of heart attack and stroke.
,Sleep Not only for your physical health but also for your mental health. “A good sleep routine will help you deal with depression, stress and even inflammation. It will also enhance the function of your immune system,” said Dr. Ravi Shekhar Jha, Director and Head, Pulmonology, Fortis Hospital, Faridabad Said Dr. Aniket Mulay, Consultant Internal Medicine, Wockhardt Hospital Mira Road, said that one may have memory problems, poor cognitive health, weight gain, low sex drive, heart problems, poor decision making, lack of judgment, irritability, agitation, loneliness. , skin problems, weakened immune system, depression, increased appetite, and even eye bags.
*It can reduce the risk of road and work related accidents.
*Tack off ghrelin and leptin, which are responsible for hunger. Inadequate sleep can lead to hunger and binge eating,
Dr Jha urged people to aim for “eight hours of uninterrupted sleep”. “Persistent lack of adequate sleep leads to the risk of heart attack, anxiety, diabetes, high blood pressure, low memory and stroke. It can also lead to obesity and depression,” Dr. Jha told indianexpress.com that “the reason for being insufficient” cause” Sleep, In most situations, is treatable”. “Science has proven that if one sleeps for 7-8 hours a day and does not wake up in between, concentration and efficiency are greatly improved,” he added. .
It is imperative to talk to an expert and improve your sleeping patternDr. Muley advised. “Get at least 7-8 hours of deep sleep to function at your best. It will keep you happy and healthy, maintain normal blood pressure, reduce the risk of heart attack and diabetes, sharpen your memory, boost metabolism, improve immunity, increase productivity at work and improve your mood, Dr Mulay told this outlet. ,
Dr Vikrant Shah, Consulting Physician, Intensivist and Infectious Disease Specialist, Zen Multispecialty Hospital Chembur shares some tips that can help
Follow the same bedtime and wake-up time for good sleep.
* Try to avoid any kind of trouble while sleeping. Do not use any electronic gadget or watch TV before sleeping.
* You can read or listen to soft music before sleeping.
*Try to maintain good room temperature. This will help induce sleep. Avoid too much light and disturbance in the room. Try blocking out the light using curtains or blinds. The room should be dark and quiet.
*Use proper mattress and pillow as per the advice of the doctor.
* Don’t drink coffee, alcohol or soda just before hitting the sack.
*Try to avoid heavy meals just before bedtime as they can give you acidity.
* Exercise and take a balanced diet to sleep peacefully.
Try to be stress free while sleeping or do not think much. You can also meditate.
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