Tag: SLEEP

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Combatting Sleepy Eyes

The muscles around the eyes that hold our eyes in position, play a similar role to any other muscle of our body when it comes to experiencing fatigue after a long day of consistent use. In other words just like our arms and legs muscles grow leaden with extended use after a physically exhaustive day, similarly the muscles around our eyes also grow weary and experience fatigue…writes Dr. Sneha Shah

Many healthy individuals suffer from the problem of heavy eyelids which is usually due to fatigue lack of rest or spending too much time in front of the computer screens. A few eye allergies, infections, and medical conditions can also be responsible for causing heavy, droopy eyelids.

After a long day at work, we generally feel our eyelids getting heavier as if something is pulling them down. This may be after a day of intense exercise or when we spend hours staring at a computer screen in the office.

But what causes our eyes to get heavy when we feel tired and sleepy?

To understand this, we first need to understand the basic anatomy of the eye. The eyelids are comprised of thin layers of skin and muscles which play a crucial role in protecting the delicate structures of the eye from external elements like dust, debris, and bright light. They also greatly contribute to the overall appearance and expressiveness of the face.

The muscles around the eyes that hold our eyes in position, play a similar role to any other muscle of our body when it comes to experiencing fatigue after a long day of consistent use. In other words just like our arms and legs muscles grow leaden with extended use after a physically exhaustive day, similarly the muscles around our eyes also grow weary and experience fatigue.

This is particularly true for ocular and brow muscles since they are the most active during our waking hours. Therefore, in general, the heaviness of the eyelids in otherwise healthy individuals is due to fatigue that these muscles experience during the hours we are awake.

Various factors that are responsible for causing sleepy eyes are:

Muscle fatigue: After getting an insufficient amount of rest or a prolonged period of staying awake, the muscles around the eyes tend to become fatigued and weakened which can lead to a loss of tone and firmness in the eyelids causing them to droop or sag.

Reduced blood flow and stasis: The blood in the veins tends to pool, and the stasis causes the eyes to feel heavy, eye bags to appear under the eyes, and also dark circles to form due to the darker colour of the venous blood.

Stress and tension: Having a long screen time or intense visual focus such as working on a computer or reading for extended periods can strain the muscles around our eyes leading to feelings of fatigue and droopiness.

Facial Expressions: Beyond the physical changes to the eyelids themselves, sleepy eyes can also greatly affect our facial expressions and our overall appearance. When we’re feeling tired, our facial muscles tend to slacken, leading to our expressions becoming less animated and lively.

All this can also occur as a result of ageing changes around the eyes. It may be accelerated by chronic exposure to the sun and also the harmful light from our gadgets! Deflation and decent of the tissues around the eyes make them look saggy and tired.

Treatment for sleepy eyes:

Massaging around the eyes: It can help release a lot of strain and make you feel instantly better. This can simply be done by using the tips of your fingers or using tools like the jade roller or the Gua Sha

Get Adequate sleep: the best solution to combat the problem of sleepy eyes is to prioritize getting enough rest each night. One should aim to get at least 7-9 hours of sleep to allow our body and eyes to rest and rejuvenate completely.

Keep yourself hydrated: drink lots and lots of water throughout the day to keep yourself hydrated as dehydration can exacerbate the feelings of fatigue and heaviness in the eyes.

Take breaks from the screen: spending long hours in front of the screen, then you should take regular breaks to rest your eyes and reduce eye strain. One interesting exercise that one can do is practice the 20-20 rule where every 20 minutes, look at something 20 feet away for at least 20 seconds to give your eyes a break.

Apply cold compresses: Apply a cold compress or chilled cucumber slices to the eyes for a few minutes to reduce puffiness and soothe tired eyes. The cold temperature helps to constrict blood vessels and reduce inflammation.

Impact of sleepy eyes on overall health:

Sleepy eyes can result in difficulty in staying alert, decreased productivity and even safety hazards like impaired driving. There can also be some significant impact on our physical and mental well-being.  Prolonged periods of inadequate sleep can also contribute to mood disturbances, such as irritability, anxiety, and depression.

On the other hand, one may be completely rested, and yet their friends/ colleagues may comment that they look tired/ sleepy ki. This can have a significant impact on the confidence. In such cases one may consult an Oculoplastic and aesthetic surgeon, to find out the exact cause of this look and provide appropriate solutions.

ALSO READ-Addressing Sleep Deprivation

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Addressing Sleep Deprivation

Women worrying more, sleeping less: In 2024, the report revealed that 9% more women have been sleeping well past the ideal bedtime when compared to men…reports Asian Lite News

On the morning of this year’s World Sleep Day, Wakefit.co, one of India’s largest D2C sleep and home solutions providers, urges people to go #BackToSleep. Why? Turns out the revelations unearthed in the 7th edition of its Great Indian Sleep Scorecard (GISS) 2024 point to alarming indications of deteriorating sleep quality across the country. 

The report revealed that in 2024, 58% of Indians went to bed after 11 pm. Concurrently, the report also indicated that close to half of India woke up feeling tired in the mornings.  Moreover, 88% of people wake up multiple times during the night, while 1 in 4 Indians believe they have insomnia given their inability to sleep well. Prevalence of digital exposure as well as rising stress levels seem to enhance India’s sleep woes, social media and OTT emerged as the top reasons for 54% of Indians staying up beyond the ideal bedtime, and a whopping 88% reported using their phones just before bedtime. Additionally, over 30% of people stay up worrying about their future late at night. Interestingly, while 31% of India believe that a better mattress and consistent sleep routine will help improve the quality of sleep, another 38% believe that avoiding digital devices will do the trick. 

As the largest sleep study with close to 2.5 Lakh Indians’ responses garnered across 7 years and 10,000+ responses this year, the GISS study unveils significant insights into the sleep patterns of Indians. The report also delves into crucial observations and trends across various age groups, genders, and demographic segments.

The key findings and observations from the survey are elucidated below.

Midnights in metros: The GISS report paints a vivid picture of the nocturnal landscape across urban India, revealing sleep habits and trends as diverse as the cities themselves. The report revealed that half of Gurugram’s population and around 46% in Mumbai, Delhi, and Kolkata stay up beyond the ideal bedtime, with 61% in Gurugram waking up feeling tired. Social media keeps 43% of Hyderabad, Chennai, and Bengaluru residents up late. Work pressures cause late nights for 33% in Chennai, Gurugram, and Hyderabad, the highest in India among all other cities. Delhi leads in workday sleepiness at 60%, with others averaging 55%. Chennai uniquely reports a 72% higher trend of sleeping outside conventional beds. While 33% of Chennai, Delhi, and Kolkata believe in the power of a better mattress to improve the quality of sleep, 36% of Bengaluru and Mumbai felt a consistent sleep routine will do so. 

Women worrying more, sleeping less: In 2024, the report revealed that 9% more women have been sleeping well past the ideal bedtime when compared to men. This could be one of the reasons contributing to a significant 20% higher morning tiredness among women vs. men. Further compounding the issue is a 50% higher incidence of women waking up more than 3 times at night when compared to their male counterparts.  Additionally, the concerns that keep them awake are notable, with a 20% higher incidence of women staying up late, worrying over future uncertainties than men. These insights not only reflect the complexity of sleep experiences among women but also hint at the broader implications of lifestyle, stress, and perhaps societal roles on their sleep health.

Gen Z and millennials ditch gadgets, Gen X love their mattresses: The GISS report revealed intriguing age-related sleep patterns across different age groups. A notable 48% of individuals aged 18 to 30 went to bed post 11 pm, highlighting a trend towards later bedtimes in this age group. Gen X isn’t immune to the lures of late-night screen time either, with 42% admitting to doom scrolling into the wee hours. The concerns of under-18-year-olds are palpable, as 43% of them reported being burdened by anxieties about the future. Solutions to these sleep challenges vary by age, with 37% of 18-30 year-olds believing that keeping digital devices at bay before sleep will enhance sleep quality, while 33% of those above the age of 45 lean towards the comfort of a better mattress. The impact of these disrupted sleep patterns is felt the next day, with a staggering 65% of Gen Z and millennials reporting sleepiness during work hours, underscoring the need for targeted interventions to address these diverse sleep challenges. 

Commenting on The Great Indian Sleep Scorecard 2024, Chaitanya Ramalingegowda, Director and Co-founder of Wakefit.co, said, “In an era where the boundaries between day and night are increasingly blurring, the findings from the latest Great Indian Sleep Scorecard 2024 serve as a critical reflection of our collective sleep health. This year’s findings revealed a notable point where 42% of Gen X have reported doom scrolling late at night. As we navigate through the digital age, the challenge before us is not merely to address the symptoms of sleep deprivation but to redefine our relationship with technology, work, and well-being.”

He added, “At Wakefit.co, we believe in the power of research-led educational content, packaged in byte-sized, digestible formats. The Great Indian Sleep Scorecard, with seven editions and close to 2.5 Lakh respondents,  has been a flagship research report, helping us in our endeavor to create awareness about sleep health. We aim to build a future where sleep is not sidelined but celebrated as the third pillar of health, in addition to nutrition and exercise.”

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Quality Sleep, Quality Life

Avoid heavy meals, caffeine, and nicotine before bedtime. Stay hydrated during the day, limiting liquids before sleep. Opt for light, sleep-inducing snacks if hungry…reports Asian Lite News

As 2023 transitions to 2024, resolutions emerge. Individuals often make resolutions to exercise more, eat healthier, or learn a new skill. Yet, one crucial aspect of their well-being often slips through the cracks of their commitment – sleep.

In 2024, prioritise self-care, embracing life’s simpler, meaningful facets. Reflect, engage, and commit to self-love through the serene beauty of restful sleep. Hence, a promise to self transcends a mere resolution; it’s a pledge to commit to eight hours of sleep, a warm commitment to nurturing well-being through the enchantment of quality sleep.

Quality sleep positively impacts physical and mental health, productivity, and overall life quality. It’s a universal need, pertinent across age groups. The Sleep Foundation reports that while 90% aspire to enhance sleep, only 48% succeed, with 56% rarely or never crafting sleep-focused resolutions.

Here are a few tips to achieve sleep this year outlined by Anand Nichani, Managing Director, Magniflex India:

Consistent Sleep Schedule: Cultivate a regular bedtime and wake-up routine for a balanced internal clock. A good night’s sleep helps rejuvenate the mind and body

Digital Detox Before Bed: Abstain from electronic devices and TV an hour before bedtime, opting for calming activities like reading or meditation.

Serene Sleep Environment: Invest in quality mattresses and pillows, choose soothing colours, and blackout curtains, and maintain a cool room temperature. A memo from the mattress is pivotal for maintaining good health and posture.

Sleep-Supportive Bedding: Select a mattress aligned with comfort preferences and spinal alignment. Consider breathable sheets and blankets.

Mindful Nutrition: Avoid heavy meals, caffeine, and nicotine before bedtime. Stay hydrated during the day, limiting liquids before sleep. Opt for light, sleep-inducing snacks if hungry.

Relaxing Warm Bath: Indulge in a warm bath or shower before bedtime to induce relaxation and faster sleep onset.

In our fast-paced world, sleep often takes a backseat. A beckoning call to regain control over your well-being, commencing with the rejuvenating power of quality sleep—a necessity, not a luxury. Hence, this new year calls for a renewed commitment to yourself – a promise to better yourself. Prioritise self-care and invest in 8 hours of sleep for a year of productivity fuelled by a well-rested mind and good health.

ALSO READ-Stages of sleep: insights for better rest and well-being

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Stages of sleep: insights for better rest and well-being

Stage 2 sleep is a deeper stage of sleep than Stage 1. It is characterised by the presence of sleep spindles and K-complexes, which are brainwave patterns that help protect sleepers from being easily awakened by external stimuli…reports Asian Lite News

Sleep is a fundamental aspect of our lives. It is a natural process that rejuvenates our bodies and minds, allowing us to function optimally during our waking hours. However, not all sleep is the same. In fact, sleep consists of different stages that play a crucial role in our overall well-being. Understanding these stages can provide valuable insights into the quality of our sleep and help us take steps to improve it. Priyanka Salot, Co-founder of The Sleep Company has explored the four stages of sleep and what you should know about them.

Light Sleep

The first stage of sleep is characterised by a transitional state between wakefulness and sleep. During this stage, you are easily awakened and may experience sudden muscle contractions or a feeling of falling. Your brain produces alpha and theta waves, which are slower in frequency compared to the waves generated when you are fully awake. Stage 1 typically lasts for only a few minutes and accounts for approximately 5 per cent of your total sleep time.

Deeper Sleep

Stage 2 sleep is a deeper stage of sleep than Stage 1. It is characterised by the presence of sleep spindles and K-complexes, which are brainwave patterns that help protect sleepers from being easily awakened by external stimuli. During this stage, your body temperature decreases, your heart rate slows down, and your breathing becomes more regular. Stage 2 sleep is essential for memory consolidation, learning, and overall cognitive function. It accounts for 45 per cent of our sleep time.

Non-Rapid Eye Movement Sleep

Stage 3 is also referred to as slow-wave sleep. It is characterised by the presence of slow delta waves in the brain, which are associated with the deepest level of sleep. During this stage, your body repairs and regenerates tissues, strengthens the immune system, and stimulates growth and development. Deep sleep is vital for physical restoration and accounts for approximately 25 per cent of your total sleep time.

Rapid Eye Movement Sleep

Rapid Eye Movement (REM) sleep is the final stage of the sleep cycle and is associated with vivid dreaming. It is characterised by rapid eye movements, increased brain activity, and temporary paralysis of the muscles. REM sleep plays a crucial role in cognitive processes, memory consolidation, and emotional regulation. It is also important for learning and creativity. REM sleep occurs in cycles throughout the night and typically accounts for 25% of your total sleep time.

So, why is it important for you to know about the different stages of sleep?

Sleep Quality: Understanding the stages of sleep can help you gauge the quality of your sleep. Use a sleep tracking device or app that monitors your sleep patterns and provides detailed information on sleep duration, sleep stages, and potential disruptions. There are many smartwatches and fitness trackers that use a combination of heart rate monitoring and actigraphy to track and measure sleep. By tracking how much time you spend in each stage, you can assess if you are getting enough deep sleep and REM sleep, which is critical for overall well-being.

Health and Well-being: Adequate sleep is essential for maintaining good physical and mental health. Deep sleep promotes physical restoration, while REM sleep supports cognitive function and emotional balance. Knowing the stages of sleep can help you identify any issues or imbalances in your sleep patterns that may be affecting your health.

Sleep Disorders: Awareness of the different stages of sleep can aid in the diagnosis and management of sleep disorders. Conditions like insomnia, sleep apnoea, and narcolepsy often disrupt the normal sleep cycle, affecting the distribution of sleep stages. Recognising these disruptions can prompt you to seek appropriate medical help.

Optimal Performance: Quality sleep directly impacts your daily performance and productivity. Understanding the stages of sleep can assist you in optimising your sleep routine and making necessary adjustments to ensure you wake up feeling refreshed and energised.

Sleep disturbances

The following are some tips to help you achieve a peaceful sleeping experience:

Create a regular sleep routine: Aim to maintain a consistent bedtime and wake-up time each day, including weekends, in order to regulate your body’s internal clock.

Create a sleep-friendly environment: Ensure your bedroom is quiet, dark, and cool, promoting a comfortable and conducive sleep environment.

Practice a relaxing bedtime routine: Engage in relaxing activities before bed, such as reading, taking a warm bath, or practising meditation, to signal your body that it’s time to wind down.

Limit exposure to electronic devices: The blue light emitted by smartphones, tablets, and computers can disrupt your sleep patterns. To promote good sleep, refrain from using electronic devices for a minimum of one hour before going to bed.

Invest in a good mattress: A supportive and comfortable mattress is crucial for ensuring proper spinal alignment and minimising sleep disturbances.

ALSO READ-Home remedies to overcome Sleep Apnea

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Let’s have a healthy digestive system

The importance of digestive health.(photo:IANSLIFE)

Quality sleep is essential for overall health and maintaining a healthy digestive system. Lack of sleep can result in imbalances in gut bacteria and contribute to digestive problems. One needs at least 7-9 hours of restful sleep each night to support optimal digestive health…reports Asian Lite News

Have you ever noticed that sometimes you get face acne and puffiness when you are constipated, or you feel irritated because you are bloated? Probably, yes, without knowing it’s related to your digestive health! Face acne can lead to a lack of confidence, which may impact your presentation at work or even dim your mood before a party. It shows that bad digestive health affects daily life in more ways than once. Often overlooked, our digestive system plays a vital role in overall well-being.

Everyone knows the digestive system is responsible for breaking down food, extracting nutrients, and eliminating waste. When our digestive system functions optimally, our bodies receive the necessary energy and nutrients. However, if our digestive system is not in good shape, it may struggle to break down and absorb these nutrients effectively, leading to potential health problems.

Maintaining a healthy gut contributes to a robust immune system. A significant portion of our immune cells reside in the stomach. A balanced and diverse gut microbiome – the collection of micro-organisms in our digestive tract – helps support immune function and protect against harmful pathogens. Taking care of digestive health is crucial for bolstering the body’s defence mechanisms.

Beyond physical health, the gut is often called the “second brain” due to the intricate connection between our digestive system and mental well-being. Imbalances in the gut microbiota can impact mood, cognition, and even the risk of mental health disorders. By nurturing our digestive health, we can promote not only a happy gut but also a happy mind.

But how can one maintain a healthy digestive system? Here are several simple yet effective steps you can take for your digestive health:

Maintain a Healthy Diet

The food we consume directly affects our digestive health. A balanced diet rich in vegetables, fruits, whole grains, and lean proteins provides the fibre and essential nutrients necessary for a healthy digestive system. Fibre promotes regular bowel movements and helps prevent constipation. It also supports the growth of gut bacteria, which benefits the body.

What kind of diet should be taken before exams and why?.(photo:IANSLIFE)

Regular Exercise

Physical activity is not only beneficial for cardiovascular health and weight management but also plays a role in maintaining a healthy digestive system. Exercise helps to stimulate the muscles in the digestive tract, promoting efficient digestion and preventing issues such as constipation. You must get at least 30 minutes of exercise most days of the week.

Managing Stress

Stress has a significant impact on the digestive system. Chronic stress can disrupt the natural balance of the gut, leading to digestive issues such as indigestion, bloating, and even irritable bowel syndrome (IBS). Practising stress management techniques, such as deep breathing and meditation, or engaging in hobbies can support a healthy digestive system.

Getting a Good Night’s Sleep

8 benefits of a weighted blanket.(photo:IANSLIFE)

Quality sleep is essential for overall health and maintaining a healthy digestive system. Lack of sleep can result in imbalances in gut bacteria and contribute to digestive problems. One needs at least 7-9 hours of restful sleep each night to support optimal digestive health.

Avoiding Smoking and Excessive Alcohol Consumption

Smoking and excessive alcohol consumption can harm your digestive system. Smoking increases the risk of acid reflux, stomach ulcers, and digestive cancers. Excessive alcohol consumption irritates the digestive tract and disrupts the balance of gut bacteria. It’s best to quit smoking altogether and consume alcohol in moderation, if at all, to support a healthy digestive system.

Taking Probiotics

Probiotics, beneficial bacteria, support a healthy gut microbiome. They help maintain a balance of good bacteria in the digestive system, promote proper digestion, and support immune function. Consider incorporating probiotic-rich foods such as yoghurt or a probiotic supplement to enhance your digestive health.

Here are some additional tips for maintaining a healthy digestive system:

Stay hydrated: Drinking adequate water supports digestion and prevents constipation. Consuming plenty of fluids will flush out toxins from your system and keep you hydrated.

Practice mindful eating: Chew your food thoroughly, eat slowly, and savour each bite. It aids digestion, promotes better nutrient absorption and allows you to recognise feelings of fullness. One must also maintain regular eating patterns, avoiding skipping meals or overeating in one sitting, as it can strain the digestive system. Avoid eating late at night, which can lead to indigestion and disrupt sleep quality.

The ultimate hack to control sugar cravings.(photo:IANSLIFE)

Limit processed foods and sugary drinks: Processed foods are high in unhealthy fats, sugar, and artificial additives. They can disrupt the gut bacteria balance and hinder the functioning of your digestive system.

Taking care of your digestive health is an ongoing journey requiring consistent effort. Remember, small changes in your lifestyle can lead to significant improvements in your well-being.

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Yoga for better sleep

Yoga and Naturopathic rituals for sound sleep.(photo:IANSLIFE)

Acupuncture is a technique that involves inserting a small needle through the skin at a specific point on the body. This process can help alleviate stress, depression, and pain, and is commonly used to treat insomnia…reports Asian Lite News

Sufficient sleep is a fundamental aspect of good health. However, over 30 per cent of people suffer from insomnia, and this figure increases to 40 to 60 per cent for those over 60 years old.

In India, sleep disorders are prevalent, with the country ranking as the second most sleep-deprived nation in the world.

According to a Lancet study, approximately 5.4 per cent of Indians aged 30-69, or around 28.8 million people, are at moderate or severe risk of sleep apnea, which is a prevalent sleep disorder.

Inadequate sleep has been linked to several health problems, including obesity, heart disease, diabetes, high blood pressure, depression, a suppressed immune system, and endocrine disorders. Studies have also shown a correlation between lack of sleep and premature ageing, as well as the exacerbation of chronic diseases such as Parkinson’s disease, multiple sclerosis, and kidney disease. Sleep specialists caution that individuals with insomnia should avoid becoming reliant on medication and instead consider lifestyle adjustments and rule out underlying conditions such as depression, which may be the root cause of their sleeplessness.

Incorporate therapies and relaxation rituals to promote better sleep, this is where yoga and naturopathy can come in handy:

Early and Light Dinner: For optimal sleep, it is recommended to consume dinner at least two-three hours prior to bedtime and to include easily digestible foods. Consuming a heavy meal close to bedtime can diminish sleep quality and hinder digestion.

Research also suggests that having an early breakfast is beneficial, as eating late increases the risk of acid reflux and acidity. It is advisable to avoid or significantly limit alcohol intake in the evening, as excessive consumption can cause significant sleep disturbances, despite its initial calming effects.

Acupuncture: Acupuncture is a technique that involves inserting a small needle through the skin at a specific point on the body. This process can help alleviate stress, depression, and pain, and is commonly used to treat insomnia.

Acupuncture is considered one of the safest methods for treating insomnia. In a small study conducted in 2017, researchers administered traditional acupuncture or sham acupuncture (where needles are not inserted as deeply) to 72 individuals with primary insomnia. Participants received treatment three times a week for four weeks.

The results showed that acupuncture was more effective at improving insomnia symptoms, sleep efficiency and total sleep time during treatment. Sleep awakenings and self-rated anxiety also significantly improved two and four weeks after treatment.

Yoga: Yoga and meditation are powerful tools that can help address the underlying causes of sleep issues, such as stress, anxiety, and depression, without any negative side effects. These ancient practices serve as relaxation techniques, helping to quiet the mind and calm the body, leading individuals toward a state of inner peace.

Practicing pranayama and meditation before bedtime can help address the root causes of sleep issues. In fact, a study reported that 55 per cent of yoga practitioners experienced improved sleep, with over 85 per cent reporting decreased levels of stress. Furthermore, there are multiple studies that have demonstrated the positive impact of yoga on sleep for individuals from various backgrounds.

Here are some yoga poses for better sleep

Child’s Pose or Balasana: Balasana, also known as the Child’s Pose, is a kneeling yoga posture that offers a range of physical and mental benefits. This pose involves stretching the lower back while relaxing the entire body. To perform the Child’s Pose, begin in a kneeling position with your buttocks resting on your heels.

While exhaling, lower your body forward, stretching your arms out in front of you until your forehead rests comfortably on the mat. Keep your arms relaxed and alongside your body. You will feel a stretch in your shoulders, buttocks, spine, and arms. This pose is a great way to relieve tension in the body and calm the mind.

Corpse Pose or Shavasana: Shavasana relaxes the nervous system, controls anxiety and stress, and brings deep rest to our body and mind. To perform this pose, lie down on the back and keep your eyes closed, and do not allow any thoughts to come into your mind. Concentrate on your natural and spontaneous breath. Stay in this position for five minutes, allowing your body to fully relax and recharge.

Crocodile Pose or Makarasana: It is a deeply relaxing yoga posture that involves lying on your belly with your arms crossed under your head. Rest your forehead on your wrists and allow your heels to turn outwards while letting your legs relax and flop open. Close your eyes and focus on releasing tension from your body as you breathe deeply.

Alternate Nostril Breathing or Anuloma Viloma: Anuloma Viloma has a balancing effect on the nervous system. It provides relief from mental tension, insomnia, and hypertension. To perform this, sit comfortably. Press the right nostril with the thumb and inhale through the left nostril.

Hold your breath for some time and then press the left nostril with the ring finger and exhale through the right nostril. After exhalation, inhale through the same nostril and hold your breath for some time. Then exhale through the right nostril. The exhalation must be longer than the inhalation. Practice ten rounds.

Humming Bee Breathing or Bhramari Pranayama: It is a popular yogic breathing exercise that is known to have a calming effect on the mind and nervous system, making it an effective tool for stress relief and relaxation. The vibrations created by the humming sound stimulate the production of serotonin, a neurotransmitter that is associated with feelings of well-being and happiness. Bhramari Pranayama is also believed to help alleviate symptoms of anxiety, insomnia, and depression.

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Why is sleep necessary?

Advisory on Guidelines for Diabetic Patients in Covid-19.(photo:IANSLIFE)

When blood sugar levels are not maintained and insulin level rises, there is increased incidence of developing prediabetes or diabetes at an early age, many of which may be missed…reports Asian Lite News

Exams are a period of acute stress, in fact from standard 8th to completion of graduation, there is a period of acute on chronic stress due to the number of exams which have to be given Some students get extremely stressed and some are able to cope well, remain healthy and perform well in their academics and career. So what is it that actually helps the student to reach that potential?

One of the most important factors is sleep. Most of us do not count sleep as part of our health. In fact, it comes way down in the list of priorities. Most students pride themselves for not sleeping during the exams and for burning the midnight oil. A large chunk of this has been created by a false belief system stating that the student must revise the exam portion the previous day or maybe the student is not prepared and is trying to retain last minute preparations. For whatever may be the reason, a good night sleep not only the day before the exam but also 1 month prior to exam is essential.

. Duration of sleep depends on age of individual with younger children requiring more sleep, but on average a good eight-nine hours of restful sleep is required for optimal functioning of the body

. Good sleep stabilises the hormones of the body namely blood sugar level , insulin level , cholesterol , leptin , ghrelin and cortisol levels of the body . These hormones are essential for proper functioning of the body

. Lack of sleep suppresses the leptin or the satiety hormone and activates ghrelin (hunger hormone). As a result of which, the individual develops excessive hunger and cravings and has more of sweet and salty food leading to weight gain.

. When blood sugar levels are not maintained and insulin level rises, there is increased incidence of developing prediabetes or diabetes at an early age, many of which may be missed.

6 reasons why sleep is necessary before exams.(photo:IANSLIFE)

. Lack of sleep increases cortisol level which causes inflammation in the body leading to repeated infections and decreased immunity. Appearing for exams in a sick state decreases performance and needs to be avoided

. Increased cortisol level also interferes with cognition and memory leading to poor recall, confusion, forgetfulness. All of this together creates anxiety, nervousness and stress creating a situation of fear in the mind of the student.

Hence, sleep is a very important component of health. Good sleep is the time when the cellular regeneration of body takes place helping all the organs and systems of the body to work in unison and in the best possible manner. This creates a healthy body with safe mental environment which is critical for growth, development and meeting all challenges of life including exams.

ALSO READ-Herbs for better sleep

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Herbs for better sleep

8 benefits of a weighted blanket.(photo:IANSLIFE)

Sleep deprivation is often due to a hectic lifestyle, anxiety, and stress. Stress affects the production of the neurotransmitter serotonin, but taking some herbal supplements can compensate for this loss…reports Asian Lite News

Sleep is your body’s natural way of healing itself. Good quality sleep prepares you for a productive day ahead. You need 7 to 9 hours of sleep to feel relaxed and rejuvenated, but sometimes getting quality sleep can be difficult.

Sleep experts at Eachnight.com have revealed how natural herbs can help those who may struggle to drift off at night. This research has been medically reviewed by Dr. Nayantara Santhi.

How can herbs promote sleep?

Natural herbs contain powerful sleep-enhancing properties for a night of restful sleep. They can calm your nerves and soothe your senses, providing adequate sleep.

Sleep deprivation is often due to a hectic lifestyle, anxiety, and stress. Stress affects the production of the neurotransmitter serotonin, but taking some herbal supplements can compensate for this loss.

Some natural herbs are high in tryptophan, an amino acid improving the synthesis of serotonin. Increasing serotonin levels offsets the chemical imbalance causing the most common sleep disorder, insomnia.

5 Best Herbs to try

Lavender

The anti-depressive, sedative and calming properties of lavender help you sleep better. Studies show lavender herbs can relax your nerves, reduce anxiety levels, and stabilise mood disorders. Reduced stress, anxiety, and a positive mood promote daytime wakefulness and more sustained sleep at night. Typically, lavender is used via sprays or inhaled.

Chamomile

Chamomile is an ancient medicinal herb known for its relaxing effects. Modern-day studies prove the efficacy of chamomile. It reduces anxiety, soothes your nerves, and eases insomnia. One study, for example, found that women who had given birth and struggled to sleep experienced less sleep inefficiency and depression when drinking chamomile tea at night for two weeks. The presence of nerve-relaxing flavonoids in chamomile tea makes it a popular tranquillizing drink. You can feel chamomile’s soothing effect even by inhaling its aroma.

Valerian

The roots of the valerian herb are often used to treat insomnia, restlessness, and anxiety in patients. Valerenic acid in the valerian roots inhibits the breakdown of the neurotransmitter GABA. This induces better quality sleep. Valerian works on the principles of anti-anxiety medicines, promoting deep sleep. Valerian is available in many stores and usually comes in the form of tablets.

Passionflower

Passionflower contains nerve-relaxing flavonoids, which help you to de-stress and sleep better. This tropical flower tastes good and is commonly used in many herbal, over-the-counter sedatives.

Ashwagandha

Ashwagandha is a medicinal herb commonly used to combat insomnia, as studies have shown it’s effective at improving sleep onset latency and quality of rest. The real sleep-promoting compounds of Ashwagandha are found in the leaves of this plant-triethylene glycol works to eliminate feelings of stress or anxiety, induce calmness, and help you fall asleep easily. Ashwagandha ultimately acts like a sedative, so it’s a great alternative to anxiety medications or OTC sleep aids since it works with your body to naturally bolster sleeping habits. Ashwagandha can be bought as capsules that are ingested. How to use herbs for sleep

Herbal tea

Make some herbal tea by adding 1 tsp of herbs to a cup of boiling water. Let it steep for 20 minutes, then strain and drink it. You can drink two to three cups of herbal tea in a day.

Essential oils

Add herb-flavoured essential oils to your warm water bath at bedtime to feel a calming effect, inducing sleep.

Massage herb-infused oil mixed with olive, grapeseed, or coconut oil on certain parts of your body such as your forehead, neck, chest, wrist, chest, hands, or feet. Your skin may be sensitive to an undiluted essential oil, so diluting it reduces the chances of a reaction.

5 natural herbs that help you sleep

Aromatherapy

Inhale the fragrance of natural herbs through aromatherapy candles.

Supplements

Consume herbal extract supplements, available over the counter in pharmacy stores. Read the dosage instructions on the label to know how much to take per day.

A spokesperson from Eachnight.com commented, “Sleep disturbances occur when the normal processes of waking and/or initiating sleep do not happen. This can occur because of a combination of genetic, environmental, sleep habits, and other psychobiological factors.

If the pattern of sleep disturbances continues over time, these factors can create a vicious cycle of ongoing sleep problems with consequences in our waking lives. As they say, sleep health is as important as diet and exercise for our well-being.

Most of the natural herbs have a long history of use for the treatment of insomnia. These herbal medicines were being prescribed by physicians since ancient times as natural sleep aids. Modern-day studies and research have supported the efficacy of taking these herbs for a great night’s sleep, so any of these options can be a good fit. Although many herbs are harmless and have no side effects it is worth talking to your doctor before making any drastic changes.”

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Advantages of sleeping with music

What kind of music helps us sleep?

Sleep experts list two things that matter a lot when it comes to understanding what kind of music helps a person in falling asleep – individual preference and tempo…writes Prakriti Poddar

Listening to music at bedtime can help in slowing down our heart rate and breathing, and in bringing down levels of stress hormones, easing us into the sleep mode

A good night’s sleep is a vital component of holistic wellbeing, providing a strong foundation for our physical, mental, and emotional health. And yet, roughly 62 percent of adults globally feel that they don’t sleep well at night. This epidemic of sleep deprivation is fueling a growing global industry of sleep technology and aids. A recent report pegged the global sleep tech devices market at USD 15 billion in 2021 and is expected to grow to USD 67 billion in 2030.
But don’t lose sleep over this, help is hidden in your playlist.

Science says, to tune in to tune out

A growing body of research is demonstrating how listening to calming music improves sleep by inducing favourable responses such as reduced anxiety, lowered blood pressure, slower breathing, and lower heart rate. In fact, research shows that music stimulates the entire brain including the parasympathetic nervous system which signals the body to rest, relax and sleep.

A meta-analysis of ten different research studies involving a total of 557 participants came to the same conclusion, stating that music is effective at helping sufferers of both acute and chronic sleep disorders get better sleep.

But what kind of music helps us sleep?

Slow tempo, fast asleep

Sleep experts list two things that matter a lot when it comes to understanding what kind of music helps a person in falling asleep – individual preference and tempo.

A person’s individual choice in music is a vital factor in determining how the music will affect him/her. So, create a customized playlist that includes songs that have helped you fall asleep in the past or have helped you relax.

Tempo refers to the speed at which the music is played and is often measured in beats per minute (BPM). Some scientists hypothesize that since the human heart normally beats between 60 to 100 BPM, listening to music with a tempo in the range of 60-80 BPM may help in sync with the body’s own rhythms, thus, helping us unwind, relax and fall asleep. But of course, this doesn’t apply to everyone.

Sleep is highly personal and so are music preferences. Some people may experience relaxation – slower breathing and heartbeats – by listening to heavy metal or hard rock. “So, whether it’s hard rock or heavy metal or Bach, find what makes you feel relaxed in your body and what helps you get out of your head,” says Vago.

Tapping into the brain’s rhythm for sound sleep

As it happens, there’s plenty of music in the human body. Just like the heart, the brain too has its own rhythms and certain rhythms are best suited for sleep. Cognitive neuroscientist and RoundGlass Research Lead, David Vago, PhD, says that alpha waves, which are around eight to 12 hertz, are what you would see in the brain of someone quietly relaxed, perhaps lying in the bed with their eyes closed. (Also, coincidentally, during meditation.) If you’re searching for music to help you fall asleep, Vago suggests looking for songs that can activate that alpha frequency. How do you find such a piece of music without actually measuring brain waves? The answer lies in listening to your body. Be mindful of what your body is telling you by drawing your attention to your heartbeat, breath and emotional response and how they change on listening to music.

Using technology to sleep better

When it comes to sleep, technology is a double-edged sword. It can inhibit rest as well as enable it. If you have to use your hand-held device at bedtime, use it to sleep more soundly. There are plenty of well-being apps that offer curated sleep playlists and bedtime stories that will help you drift into a restful slumber. Make them a part of your sleep hygiene to sleep better, optimize your well-being and lead a healthier and happier life.

(Prakriti Poddar is Global Head, Mental Health and Wellbeing, RoundGlass, a global Wholistic Wellbeing organization where she is actively involved in creating an integrated platform for Wholistic Wellbeing.)

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Seven hour sleep is must for middle aged

The researchers say one possible reason for the association between insufficient sleep and cognitive decline may be due to the disruption of slow-wave – ‘deep’ – sleep…reports Asian Lite News

The ideal amount of sleep for people in their middle age and above is seven hours and too much deviation from that is associated with poorer cognitive performance and mental health, stated researchers from the University of Cambridge and Fudan University.

Sleep plays an important role in enabling cognitive function and maintaining good psychological health. It also helps keep the brain healthy by removing waste products. As we get older, we often see alterations in our sleep patterns, including difficulty falling asleep and staying asleep, and decreased quantity and quality of sleep. It is thought that these sleep disturbances may contribute to cognitive decline and psychiatric disorders in the aging population.

In research published in Nature Aging, scientists from the UK and China examined data from nearly 500,000 adults aged 38-73 years from the UK Biobank. Participants were asked about their sleeping patterns, mental health and wellbeing, and took part in a series of cognitive tests. Brain imaging and genetic data were available for almost 40,000 of the study participants.

By analysing these data, the team found that both insufficient and excessive sleep duration were associated with impaired cognitive performance, such as processing speed, visual attention, memory and problem-solving skills. Seven hours of sleep per night was the optimal amount of sleep for cognitive performance, but also for good mental health, with people experiencing more symptoms of anxiety and depression and worse overall wellbeing if they reported sleeping for longer or shorter durations.

The researchers say one possible reason for the association between insufficient sleep and cognitive decline may be due to the disruption of slow-wave – ‘deep’ – sleep. Disruption to this type of sleep has been shown to have a close link with memory consolidation as well as the build-up of amyloid – a key protein which, when it misfolds, can cause ‘tangles’ in the brain characteristic of some forms of dementia. Additionally, lack of sleep may hamper the brain’s ability to rid itself of toxins. The team also found a link between the amount of sleep and differences in the structure of brain regions involved in cognitive processing and memory, again with greater changes associated with greater than or less than seven hours of sleep.

Having a consistent seven hours’ sleep each night, without too much fluctuation in duration, was also important to cognitive performance and good mental health and wellbeing. Previous studies have also shown that interrupted sleep patterns are associated with increased inflammation, indicating a susceptibility to age-related diseases in older people.

Professor Jianfeng Feng from Fudan University in China said: “While we can’t say conclusively that too little or too much sleep causes cognitive problems, our analysis looking at individuals over a longer period of time appears to support this idea. But the reasons why older people have poorer sleep appear to be complex, influenced by a combination of our genetic makeup and the structure of our brains.”

The researchers say the findings suggest that insufficient or excessive sleep duration may be a risk factor for cognitive decline in ageing. This is supported by previous studies that have reported a link between sleep duration and the risk of developing Alzheimer’s disease and dementia, in which cognitive decline is a hallmark symptom.

Professor Barbara Sahakian from the Department of Psychiatry at the University of Cambridge, one of the study’s authors, said: “Getting a good night’s sleep is important at all stages of life, but particularly as we age. Finding ways to improve sleep for older people could be crucial to helping them maintain good mental health and wellbeing and avoiding cognitive decline, particularly for patients with psychiatric disorders and dementias.” (ANI)

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