Achieving good quality sleep has been a challenge for many individuals. Our body’s overall functioning depends on sleep. While chronic health conditions can disrupt sleep quality, experts highlight how better health can lead to better sleep in individuals and vice-versa.
One in four people worldwide have sleep issues. “The ideal recommendation is more than seven hours of sleep. Anything less than this can lead to sympathetic activity and have detrimental effects on health. Lack of sleep causes high blood pressure and insulin resistance leading to type 2 diabetes,” says Dr Sudhakar Rao, consultant, interventional cardiology, Manipal Hospitals, Bangalore.
Sleep well for better mental health
“While sleep is rejuvenating, our body heals and consolidates memories while asleep,” says Dr Asfia Khaleel, consultant psychiatrist and director of Ummeed De-addiction and Rehab Centre, Bangalore. She adds that sleeping between 11 pm and 4 am can help maintain the optimum functioning of our body.
Dr Khaleel says that if there are any disruptions in sleep schedule and quality, then it leads to a detrimental effect on our mental health. “You will not be able to concentrate at work and may feel tired, irritable and restless. Prolonged sleep deprivation can lead to mental illnesses like depression, panic attacks and manic episodes. Even hallucinations may get triggered,” she added.
“In many disorders like depression, anxiety, psychosis, alcohol withdrawal and opiate withdrawal, sleep disturbance is one of the cardinal symptoms,” says Dr BN Gangadhar, senior professor of psychiatry and former director of the National Institute of Mental Health and Neurosciences (NIMHANS), Bengaluru.
Better sleep to keep the ears, nose and throat healthy
The most common factor that aggravates sleep disorders is irritants. Dr Manojendra Narayan Bhattacharya, consultant ENT, Fortis Hospital, Kolkata, explains that from the tip of the nose up to the voice box, there is an air passage. If any irritation is causing partial or complete blockage of this air passage at one or different levels, then you might get a troublesome sleep due to this blockage.
Several causes, like acid reflux, can irritate your throat and disturb sleep. “The other factor is allergic rhinitis when allergens enter the airway through the nose, which results in blockage of the nose, runny nose, and excessive sneezing.” The airway obstruction results in sleep apnea, loud snoring, or obstructive sleep syndromes.
To prevent all these, an individual should reduce weight and habituate to foods that cause less acid reflux. Abstain from smoking and alcohol consumption before bedtime. Furthermore, any allergens such as perfume, incense sticks, exposure to dust and pollens and any sort of cotton and woolen materials must be kept away.
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Better sleep for a better gut and vice-versa
Studies are ongoing to find the association between gut health and sleep. However, many gastrointestinal disorders like irritable bowel syndrome and gastroesophageal disease have an adverse effect on sleep, says Dr Shyam Sundar CM, consultant endocrinologist and diabetologist at SPARSH Hospital, Bangalore. He highlights that the gut microbiota is affected by poor eating habits and late-night eating, which affects sleep.
“Artificial sweeteners in food change the gut microbiota, thereby increasing the chances of metabolic disorders like obesity. This contributes to sleep problems like obstructive sleep apnea (OSA). Hence, doctors recommend a healthy diet to ensure better sleep,” he added. Going to bed and waking up at the same time every day can help maintain blood sugar levels. Even metabolic disorders like diabetes, obesity and polycystic ovary syndrome (PCOS) can affect sleep and vice-versa.
Good sleep for better cardiac health
Dr Rao also highlighted that poor sleep could affect heart health and disrupt an individual’s sleep. Sleep disorders like OSA and narcolepsy also increase the risk of cardiovascular diseases.
Physical activities like walking for at least 30 minutes daily and maintaining an ideal body weight can help promote sleep, thereby ensuring better heart health.
With inputs from Ipshita Ghosh
