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Sound sleep for sound health

A good night’s sleep is important for good health. A large number of people, especially youngsters and those with busy work schedules, however, make peace with inadequate or poor sleep.

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Dr Puneet Khanna

A good night’s sleep is important for good health. A large number of people, especially youngsters and those with busy work schedules, however, make peace with inadequate or poor sleep. This can adversely affect their overall health. In particular, it may take a toll on heart’s health.

Inadequate sleep, in the long run, can affect the quality of life. Studies reveal that not sleeping for ideal hours can be associated with poorer long-term health problems. Cardiovascular diseases, dementia, depression and even cancer have been linked with sleep deficiency. Also, there are studies to support findings that people who sleep too much or too less have shorter life-expectancy than those who sleep six to eight hours per day.

Know the terminology

Sleep disorders refer to any illness that results in inadequate or poor sleep. Further categorised as respiratory and non-respiratory, the former includes obstructive and central sleep apnoea. The non-respiratory disorders are also quite common and include insomnia, circadian rhythm abnormalities, restless-leg syndrome, primary hyper-somnolence, narcolepsy or parasomnias.

It is generally believed that the elderly usually sleep for a few hours. Most elderly people have medical conditions, which disrupt their sleep, such as orthopnoea, chronic pain or dementia. Since the aged take medications for some or the other ailment, many of these drugs can affect both sleep quantity and quality.

In recent decades, however, due to hectic work schedules, unhealthy food habits and disturbed daily routine, even youngsters  have developed poor sleep patterns. Addiction to social media, pressure of examinations, studies and late-night parties are reasons why teenagers are experiencing sleep problems.

People experiencing sleep problems do not take it seriously and also they do not think it is important enough to consult a doctor. Some take to sleeping pills on their own. Sleep medications, even for a short duration, should always be taken under the supervision of a medical expert. 

On a serious note

Insufficient sleep, in general, causes fatigue, impairs attention, alertness, concentration, etc. It can also affect memory, cause weight gain and weaken the immune system. 

But in the long run, sleep deprivation, sleep disorders and chronic sleep loss can lead to serious health problems like high blood pressure, stroke, diabetes, etc. The cardiovascular system, however, remains the most vulnerable to inadequate or poor sleep, as chronic sleep loss can cause heart diseases, heart attack, heart failure, irregular heartbeat, etc.

In particular, people who sleep poorly often end up with serious heart-related ailments. People who sleep for five hours or less every night are vulnerable to high blood pressure or it can worsen BP readings of those already suffering from hypertension.   

Lack of sleep raises stress levels and stress hormone and affects the nervous system. It also hurts our ability to regulate stress hormones, leading to high blood pressure and raising chances of a sudden cardiac arrest.

Take stock of causes

Optimising sleep, therefore, leads to better management of body’s blood pressure and prevention against cardiac diseases. Another possible treatable cause of lack of sleep contributing to high blood pressure is obstructive sleep apnea (OSA), a sleep disorder in which patients, especially those who snore, repeatedly stop and start breathing during sleep. Obstructive sleep apnea can increase your risk of high blood pressure, as well as heart problems and other health issues.

Filter diet

It is advisable to shun habits that affect heart and overall health. Avoid nicotine and caffeine in any form. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last for as long as eight hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Alcoholic drinks also affect sleep. Practice healthy sleeping habits like going to bed on time, switching off electronic gadgets, mobile phones, etc. at least an hour before sleeping.  Adequate water consumption and healthy nutrition also are effective tools for overcoming sleeping disorders. 

— The writer is HoD respiratory and sleep medicine, Aakash Healthcare Super Speciality Hospital, New Delhi

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