GOOD SLEEP IS THE SECRET OF GOOD LIFE STAR HOSPITALS CELEBRATES WORLD SLEEP DAY
by The Welthi Bureau, March 19th, 2021
Image used for representational purpose only
STAR Hospitals is one of the most prevailing & stimulating institutions renowned for offering unmatched patient-centred care and delivering clinical excellence. As a responsible healthcare provider, STAR Hospitals is always at the forefront in creating awareness amongst the society. On the occasion of World Sleep Day, the department of ENT at STAR Hospitals has put together an insightful piece of article on the importance of sleep.
Sleep is an essential requirement for human life, along with food, water & air. Because sleep is involved with many physiologic systems like neurocognitive, memory, healing & inflammation, endocrine, growth, metabolism & development of human body
Dr.P.V.L.N. Murthy, Senior consultant ENT Surgeon, Snoring and Sleep Apnea Surgeon, STAR Hospitals said Sleep - heals our body, maintains biological clock, prepares brain for next upcoming day activities [memory]. Insufficient sleep duration and poor sleep quality have been associated with several adverse health outcomes like mortality, abnormal weight gain and obesity, uncontrolled diabetes, cardiovascular disease [Heart attack], neurocognitive functioning [memory], mental health [anxiety, depression, Irritability, poor performance at executing task in professional life].
We spend up to one-third of our lives in sleeping. Sleep is a basic human need, much like eating and drinking, and is crucial to our overall health and well-being.
“Almost 95% of people who complain of sleep problems due to increased screen time, modern lifestyles and excessive internet usage. Most of us stare at their smartphones, either replying to social media messages or Bing watching, listening loud music till they sleep off,”
- Sleep, like exercise and nutrition, is essential for metabolic regulation in human body. Sleep duration is the effect of day-to-day variability of sleep-wake timing on weight regulation
- Regular breathing during sleep is critical to maintain oxygen levels in blood which in turn maintain well-being and health
- Snoring is common but not always normal
- Snoring is the audible component of tissue vibrations around the throat passages when air passes through it, occurs while breathing
- There are multiple factors that can trigger snoring include Nasal obstructions [Septal deviation, turbinate hypertrophy, Allergies, sinusitis, overweight, Smoking, Excessive alcohol consumption]
- Although snoring is generally considered a social problem through disturbances to the bed partner, it can be a marker for underlying medical disorder called obstructive sleep Apnea
- Repeated interruption or stoppage of the breathing [for more than 10 seconds] during sleep is called sleep apnea. This is a common disorder that affects 4% of men and 2% of women
- OSA is caused by a blockage of the upper airway. The collapse of the airway may be due to factors such as a Nasal septal deviation, turbinate hypertrophy, large adenoids & tonsils even in adults, large tongue, extra tissue around throat or decreased muscle tone holding the airway open
- Sleep apnea causes fragmentation of sleep which leads to excessive daytime sleepiness and unexplained fatigue.
- In long term Sleep apnea puts a constant strain on the heart, may lead to conditions such as uncontrolled hypertension, ischemic heart disease [heart attack], Brain stroke, and uncontrolled diabetes.
- Directly or indirectly, fragmented sleep can have a negative effect on family life, personal life, professional life and relationships by affecting a person’s mood, personality and the way in which the person able to perform daily activities and interact professionally& socially.
Quality sleep is crucial to ensure good health and quality of life.
SELF ASSESSMENT OF RISK OF SLEEP APNEA
- I am over 40 yrs – Yes / No
- I snore. Yes / No
- I am over weight. Yes / No
- I have woken up gasping or chocking in the night. Yes / No
- I have been told I stop breathing at night. Yes / No
- I often awake feeling tired & dull activity at morning. Yes / No
- I often awake with a morning Headache, sore throat / dry throat. Yes / No
- I take naps to try & refresh my daytime sleepiness. Yes / No
- I always feels sleepy while reading , watching TV, driving. Yes / No
- I have frequent mood changes, irritability, depression, anxiety. Yes / No
Tips & Tricks for healthy Sleep
- Fix a bedtime and morning wakening time.
- If you are in the habit of taking post lunch rest, do not exceed 45 minutes of daytime sleep.
- Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke
- Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate
- Avoid heavy, spicy, or sugary foods 4 hours before bedtime
- Exercise regularly, but not right before bed
- Use comfortable bedding
- Find a comfortable temperature setting for sleeping and keep the room well ventilated
- Block out all distracting noise, keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit the use of electronics before bedtime and eliminate as much light as possible
- Reserve the bed for sleep. Don't use the bed as an office, workroom or recreation room
Untreated sleep apnea may lead to heart diseases, stroke, and vascular dementia. Both adults and children should be formally investigated with Sleep Apnea specialist, because both adult and pediatric sleep apnea is treatable and correctable, a correct and precise diagnosis is always required.
Book Appointment: Dr.P.V.L.N. Murthy, Senior consultant ENT Surgeon, Snoring and Sleep Apnea Surgeon, STAR Hospitals
Disclaimer: Welthi.com does not guarantee any specific results as a result of the procedures mentioned here, and the results may vary from person to person. Read more