Sleep is the normal physiological process of our body which is as important as respiration and digestion. Sleep is vital for maintaining our physical and mental health. Normal adults require 8 hours of sleep every day, whereas it 14 to 15 hours of sleep is recommended for for infants and toddlers.

What are the different stages of Sleep

Every human has a natural circadian clock in their body, which is responsible for maintaining our sleep - wake homeostasis. The different stages of sleep include REM and NREM that is rapid eye movement sleep and non rapid eye movement sleep respectively. REM is the deep sleep stage in which it is very difficult to wake up the person as this stage includes the sensory inhibition and all voluntary muscles along with almost all interactions with the surroundings are inhibited. Therefore, a person s physical stress and tiredness also gets relieved during this stage of sleep. NREM sleep is the stage between REM and awakening and here the person may have sensory connection with his or her surroundings, but may not respond.

Sleep and its benefits
Sleep and stress have a very strong connection with each other. The best way to relieve stress and any other mental disturbance is sleep. It is essential to have knowledge about sleep psychiatry for almost all physicians as they face many sleep deprived patients in their day to day practice.

    Sleep is not only responsible for relieving mental stress and depression, but has other benefits as well
    Sleep is also essential for the normal physiological growth in early infancy and it is vital for development of normal alertness, attention and knowledge
    It also relaxes our voluntary muscles and thereby, relieves us from physical stress
    Sleep disturbance may also aggravate diseases in our body. Sleep is also the state of recovery and healing.

Sleep psychiatry also insist on meditation and ensures that people have normal pattern of sleep, in order to maintain the mental health of the person in a normal state.

Sleep Pyschiatry: Its Stages and Benefits

So your folks have always been advising, Early to bed, early to rise, makes a person healthy, wealthy and wise? But, it is so not you. You realise that waking up early has its perks but cannot bring yourself to do it? You must have categorised yourself as nocturnal and left things at that.

Fact is, getting up early morning not only makes you more productive it also makes you less stressful. It is better to start your day on a calm note than rushing to get ready and leave for work. Give your body time to get out of sleep before you begin your daily grind. 

1) Sleep is first: Deadline is an excuse. Make it a point to sleep at an assigned hour and waking up at a particular time.
2) Break the cycle: You sleep late, you wake up late and the cycle continues. Break this by forcing yourself to sleep at a particular time. Use simple ways such as having a warm glass of milk before bed, exercising, etc to make yourself fall asleep.
3) Be patient: It is ok to fail. The trick is to keep trying. Your body is used to a certain sleeping pattern and it will take a few days before it can accept a new one.
4) Start small: Take baby steps. On the first day, sleep 15 minutes earlier than your regular time and wake up 15 minutes earlier. Increment it till you reach your goal time. 

Struggling to become a morning person?   Here are 4 tips to ditch your  Snooze  button.

Are you suffering from sleeplessness or disturbed and disrupted sleep? According to Ayurvedic principles, proper sleep, along with a proper diet, and a proper utilization of energy is very important for you to maintain good health. There are several practical Ayurvedic health principles, which can help you sleep better, and boost your body immunity. You can opt to follow these Ayurvedic principles for improving your sleep.

Maintain a disciplined sleep schedule: You must be very disciplined about your sleep. It has been observed that the mind is stable, dull, and slow from 6pm to 10pm, which is a good time for going to sleep Therefore, try to sleep early, which will enable you to get a good sleep throughout the night, and get up fresh early in the morning next day.
Mindful eating: You should have an early dinner, between 6:30pm to 7pm. As the sun starts setting, your digestive fire cools down. Hence, by eating a light early meal, your digestion will be improved. This positively impacts your sleep quality as well. Avoid watching television, reading books, or having conversations while you eat. You should concentrate solely on the food you eat and enjoy the various textures, aromas, and flavors of it.
Oil massage: Oil massage therapy is considered to be very important according to Ayurveda. Oil massages on your feet will help in improving your sleep. There are several nerve endings present in your feet, which get nourished by an oil massage. Massaging relieves stress, makes you feel relaxed, improves your blood circulation, and improves your sleep as a result of all this. You should keep herbal oils with you and get regular foot massages.
Pranayama: Pranayama is important according to Ayurvedic principles for improving the quality of your sleep. Every day, you should practice a few rounds of alternate nostril breathing known as Nadi Shodhana Pranayama. This is excellent for your mind and helps in calming down your nervous system. As a result, you get a better and deeper sleep.
Practice self compassion: Ayurveda states that your wellness and health depends largely on a proper balance between the mind, body, and soul. Some people make us feel charged up and positive after talking to them, while some people drain us emotionally and leave us annoyed. You should avoid the negative vibes and stay in a positive environment. Be mindful about who you speak to before going to sleep. It is recommended that you turn off your cell phone, computer, television, and social media activity at least two hours before going to sleep.
Exercise regularly in order to keep fit and physically healthy, as a healthy body leads to a healthy mind. This is essential for an improved sleep. Also avoid consuming caffeine, and any form of stimulant, especially after 3pm.

Ayurveda - 5 Ways It Can Help You Sleep Better!

For most people, the screen of a cell phone is the first thing they see in the morning and the last thing they see before going to bed. Nobody can deny the fact that living without a cell phone today is extremely difficult but must we be so glued to them? Staring into a phone or tablet screen, before going to sleep affects your sleep as well as impacts your health. Here's how:

It is harder to fall asleep

We feel sleepy when the brain releases a hormone called melatonin. This release is determined by the body's circadian rhythm which is controlled by light exposure. The blue light of a cell phone screen interferes with this rhythm and tells the brain not to secrete melatonin. This makes it harder to fall asleep even after you have switched off your phone.

It hampers the quality of your sleep

A direct effect of sleeping late is a reduced amount of sleep. On top, that, using a cell phone before going to bed also hampers the quality of your sleep. When an office email or a text message is the last thing you see before going to sleep, your brain cannot completely shut off. This makes you tense even in your sleep.

It lowers your attention span

When you wake up from a restless night's sleep, your productivity suffers. Not getting enough sleep is known to hamper your decision-making skills, impairs both long term and short term memory and make you distracted. This leads to unnecessary stress and anxiety.

It increases the risk of weight gain

The body is more likely to feel hungry when you don't have enough sleep. This is because sleep-deprived people have a lower metabolism. Thus using a cell phone before sleeping also increases your chances of snacking on something unhealthy to get through the day and in turn you put on weight.

It weakens your immune system

The body's immune system produces antibodies that fight infections while we are asleep. Depriving the body of the sleep it needs weakens the immune system by not giving it enough time to build its forces. Not only does this increase the risk of falling ill it also slows down recovery from illnesses.

It damages your skin

Sleeping late at night and not getting enough sleep can cause dark circles, puffy eyes and fine lines across the face. The blue light of a cell phone screen also tells the body to secrete cortisol which makes the skin less elastic and smooth.

Thus, even if you look at a phone screen for just five minutes every night before going to bed, the side effects last much longer and affect your mental and physical health as well as your looks.

Browsing on the Phone Before Sleep: Effects on Health

Sleep apnea is a disorder that affects nighttime breathing and is caused by either a malfunction in the brain that temporarily stops sending signals to the muscles that control breathing, or by an obstruction in the airway. 

Causes of Sleep Apnea-
It occurs when muscles in the back of your throat relax, tonsillitis, adenoids, obesity, middle-aged, heart disease, stroke, sedative medicines, large neck circumference, large tongue etc.

Symptoms of Sleep Apnea-

Feeling of excessively sleepy during a day
Lack concentration and low memory status
Depression
Short temperament
Irritability
Hyperactive children
Leg swelling
Impotency in males
Insomnia
Frequent waking up for urination in night
Tiresome feeling in morning
Homeopathic  Treatment of Sleep Apnea-
Homeopathy is one of the most popular holistic systems of medicine. The selection of remedy is based upon the theory of individualization and symptoms similarity by using holistic approach. This is the only way through which a state of complete health can be regained by removing all the sign and symptoms from which the patient is suffering. 

The aim of homeopathy is not only to treat sleep apnoea but to address its underlying cause and individual susceptibility. As far as therapeutic medication is concerned, several well-proved medicines are available for sleep apnoea treatment that can be selected on the basis of cause, sensation and modalities of the complaints. For individualized remedy selection and treatment, the patient should consult a qualified homeopathic doctor in person. Some of the most common homeopathic medicines for Sleep Apnea are-

Arsenicum Album: Arsenicum album is often prescribed for individuals who have breathing difficulties at night and is considered for people with a fearful, tense and agitated response to illness. 
Lachesis: Lachesis is a remedy prescribed for conditions that worsen at night. This medicine is designed for people who are typically fearful and anxious, but also prone to jealousy and excessive talking. 
Sulphur: By reputation, sulphur is a commonly prescribed homeopathic remedy, especially for nighttime congestion and sweating. Homeopathic sulphur combats a wheezy cough and congested head, both of which are suffered in sleep apnea. 
Spongia Tosta: This remedy for croup may help congestive sleep apnea sufferers as it treats respiratory symptoms that worsen when lying down. 
Before taking these medications, it is important to visit the doctor who will take a detailed case history of your problem and prescribe the right dosage and combination of medication.


Homeopathic Treatment For Sleep Apnea Problem

We always think of wearing something cosy to bed to get a good night's sleep. We even dress up kids to be comfortable and bundled up so they can get a sound sleep. Studies have shown that contrary to popular belief, sleeping nude is the best way to a sound sleep. In addition to good sleep, there are other benefits that have been identified too, as listed below:

1) Improves sleep quality: While most of us think of keeping ourselves cosy in our nightwear leads to good sleep, science believes otherwise. A reduced core body temperature is what leads to better sleep. This happens when you sleep with no extra layers of clothes to keep you warm. Research conducted showed better depth of sleep and reduced number of awakenings when there are no extra clothing layers.

2) Better skin and hair health: Melatonin and growth hormone are essential for anti-aging and they are released when the body temperature is cooler, which happens when sleeping in the nude. Growth hormone is essential for bone mineralization, improved immunity, and muscle mass building. Melatonin is a good hormone regulator, and manages the functioning of other hormones essential for our body. The armpits and groin area are always covered, and sleeping without clothes can help these areas breathe and feel fresher. The chances of yeast infection are also reduced.

3) Reduced stress levels: The stress hormone cortisol is also optimal, both in release and function, when the body gets a good sleep. This is essential for better immunity and cognitive function, better sugar regulation. Reduced stress leads to reduced chances of heart disease, stroke, diabetes, etc. Therefore, sleeping without clothes helps to better equip you with fighting stress.

4) Weight loss: Our body has two types of fat, both brown and white. While fat helps to keep the body warm, sleeping without clothes burns more of this fat and thereby, increases weight loss. Another mechanism is the  good sleep that you get when sleeping without clothes helps improve metabolism, reduce fat and sugar cravings, thereby further adding to weight loss.

5) Improved relationships: Needless to say, getting into the habit of sleeping without clothes will help your sex life. The science behind it is the improved release of oxytocin, which is the cuddle hormone.

6) Better sperm quality: The testes produce better sperm quality when body temperature is cooler, thereby improving male fertility. Warm clothes at night also has a bad effect on testosterone, which is essential for boosting libido and other male sexual features.

There you go, a lot of valid scientifically proven reasons to drop those night suits and pajamas off  what is more, there is also a cost saving here!

Sleep NAKED to Be Healthier and Happier

Don't wait any longer, manage your Polysomnography online with a Lybrate doctor today

Consult for Polysomnography - Online and Easy!

FilterClear All

COMMON SPECIALITIES

COMMON ISSUES