Six hours of sleep daily is as important as the food you consume and the amount of exercise you do, in a day. Poor sleep can lead to reduced concentration the next day coupled with low productivity. Thus, it is necessary to get at least 6 to 8 hours of sleep daily.


Here are few benefits of getting the required amount of sleep every night:
Sleeping improves memory: Lack of sleep has negative effect on your brain, which affects your memory and retention. If you sleep more, you are more likely to retain things because in your sleep, your mind goes over everything you ve read when you were awake. This process is called consolidation. Thus, an optimum amount of sleep helps you retain whatever you have learnt during the day better.
Stimulates creativity: Getting sleep for the required number of hours is a necessity as your creativity levels are bound to soar after some good rest. Working relentlessly without a break in between can lead to saturation in your creativity levels. Thus, rest is a requisite for a spur of creativity.
Reduces stress levels: Not sleeping enough adds even more strain on your brain. Sleep deprivation increases stress, which adds to the blood pressure level and cholesterol in the blood, putting you at risks of suffering from coronary diseases. Thus, to keep your heart health intact, it is important to sleep for at least six hours, which is a minimum requirement for your body to rest.
Leads to weight loss: Sleep deprivation can lead to an alteration in your hormone levels, which activates the cortisol (a fat producing hormone), thereby, leading to obesity. It also leads to negative modifications in your diet and a lethargic approach to your regular exercise routine. Thus, the easiest hack to lose weight is to get adequate sleep at night.


Because the benefits you gain out of sleeping for a minimum of six hours are invaluable, you should aspire to give your body the rest it deserves.

Why You Should Sleep for 6 Hours Everyday?

Sleep disorder is a medical and physiological condition that can come with a number of symptoms and pain points, including insomnia or problems in getting proper sleep, constant waking up at night on a rather frequent basis, difficulty in remaining asleep for long periods of time, waking up tired due to lack of restorative sleep where the brain does not go to sleep properly, waking up at a particular time early every morning and not being able to go back to sleep and a host of related problems.

There are many methods of dealing with the same including medication and sleep therapy. When we speak of medication, homeopathy is one such field of medicine that is known for its lasting efficacy. This form of medicine has emanated after centuries of research and has been in practice for over 200 years now. The medication prescribed by a homeopath doctor will usually have a small dose of naturally found elements so as to trigger the intrinsic healing prowess and system of the body into action. Few medicines with symptoms of sleeping disorder mentioned below-

Coffee Cruda: This homeopathic medicine is one of the most widely prescribed ones when it comes to issues that have to do with sleeplessness. It is best suited for patients who are facing a constant flow of random and often, worrying, thoughts in their mind, when they should actually be sleeping. This triggers insomnia and makes it difficult to maintain proper sleep, even when the patient finally manages to get some shuteye.
Kali Phos: This is also a well-known homeopathic cure for sleep disorders. This is ideally suited for patients of sleeplessness and especially those who are facing nagging worries, which have culminated into a state of stress. This kind of stress can have to do with one s studies, marriage, career, children and much more. It is also prescribed for patients who are having trouble when it comes to getting over some form of adversity in their lives like the loss of a loved one.
Natrum Mur: This is a homeopathic medicine that doctors usually prescribe for individuals who have been facing some chronic form of grief due to some incident or a series of such incidents in their life. Emotional disturbances can cause a repetition of thoughts and worry in their minds, which keeps them from getting any rest.
Nux Vomica: This medicine is ideal for those patients who have no trouble when it comes to falling off to sleep. But once they sleep, they find that they wake up frequently and cannot go back to sleep again. They may also have disturbing dreams, which can make their brain wake up and become too restless to go back to sleep in a hurry.
All homeopathic medicines although, do not have any side effects, but in order to make sure that they work effectively on a person they must be taken strictly under the supervision of a homeopathic physician as all times. 

Different Sleep Disorders & Homeopathic Remedies For Them!

"Nightcaps (Drinking alcohol before bed) give you the worst sleep ever!

Any alcoholic beverage (generally brandy, wine, beer, bourbon etc) consumed before bedtime is known as a nightcap. You may have a nightcap thinking you’ll get better sleep, but did you know that it’s actually responsible for giving you a disrupted sleep pattern? Nightcaps may gradually start interfering with your sleeping quality, causing you to wake up sooner than you want.

How do nightcaps adversely affect your sleeping pattern?

Recently, a study conducted by the University of Melbourne revealed the fact that alcohol before bedtime can give you the worst sleep ever. In this study, several volunteering adults were neurologically monitored in a lab for a few days. Half of them were asked to have nightcaps, while the other half was instructed to drink non-alcoholic beverages. After completing their observation, the researchers reached the conclusion that though alcohol resulted in greater number of sleeping hours, it left the participants feeling dehydrated and less refreshed in the morning due to fragmented sleep. This is because the sleep induced by nightcaps is very shallow, and having nightcaps regularly can result in less restorative sleep. 

The side-effects of nightcaps

Ruining your sleep is not the only ill effect nightcaps have on your health. Nightcaps give rise to other issues too, like snoring and night sweats. Moreover, consuming alcohol before falling asleep also weakens your immune system, damages your memory, speeds up the ageing process, results in nightmares, and causes headaches and insomnia. In fact, regular nightcaps are bad for your heart too. 

4 ways how you can prevent alcohol from affecting your sleep pattern

Nonetheless, if you want to include a bit of alcohol to your dinner, it can be done in the correct way to ensure that it doesn’t affect the quality of your sleep. You can follow these simple rules to minimise the ill effects of nightcaps:

1. Stick to the three hour rule: Ensure that you drink alcohol at least 3 hours prior to sleeping.

2. Limit yourself to a fixed amount: Always consume alcoholic beverages in moderation and try to limit yourself to only one or two drinks every day.

3. Sleep early: Try to avoid staying awake longer than you usually do as this adds up to alcohol’s abilities of disturbing your sleep.

4. Increase your water intake: Prevent your body from getting dehydrated by the effect of alcohol by consuming at least one glass of water for each glass of alcohol. Additionally, don’t forget to sip a few glasses of water after waking up in the morning.

Sleep is important for your overall well being, so try not to compromise with it by consuming nightcaps regularly, especially after knowing about its devastating effects.



Do You Know Nightcaps (Drinking Alcohol Before Bed) Give You the Worst Sleep!

Sleep is one such time when people usually are expected to lie down still and get rest. However, we have all heard of sleepwalking, a condition where a person walks during the sleep. Though it may sound strange, there is a deeper explanation for it both from a causative point of view and from managing it.

Things you should know?

Sleepwalking happens when a person moves back from a deep sleep to a light sleep or awakening state.
The person who is sleepwalking is usually not aware of it.
Activities may range from simply getting up and sitting up in bed to walking around the room. They could also open the door and walk out to the neighbourhood. Moving furniture, changing dresses or driving a car, may also be some of the actions Most of these activities happens completely without their knowledge.
Mostly happens in children up to the age of 12, but can be seen in adults also, where it assumes a more severe form.
The person who is sleepwalking has a fixed stare with glassy eyes. They may appear dazed and lost when they are awakened.
They may not respond when they are actually sleepwalking, or respond very slowly
They can be brought back to bed and put back to sleep without being disturbed. Most children would go back to sleeping when this is done
Though the parents can be very worried when they see children sleepwalking, reassurance is required, as it usually disappears as they cross teenage.
There could be chances of small injury like tripping or fall during the sleepwalking episode
Sleepwalkers may be more restless compared to other children during their waking hours
Bedwetting is also quite common in children who sleepwalk
Causes

Inappropriate sleep pattern with lack of sleep for prolonged periods is one of the main reasons for sleepwalking
Stress
Excessive drinking
Medical conditions like heart rhythm problems, acidity, gastric reflux, and seizures
Psychiatric conditions like panic attacks and post-traumatic stress disorder can also lead to sleepwalking
Management

For a parent to see their child walking around in their sleep can be quite disturbing.
Reassurance is required stating that it is just a temporary phase and will not stay beyond the teenage years
Most people do not require any intervention unless accompanied by severe symptoms like going out of the house or driving
Once established, it is advisable to avoid by not drinking too much alcohol, avoiding stress and anxiety and taking precautions like extra-secure locks to prevent sleepwalking and/or other side effects.

Sleepwalking - 11 Things You Must Know!

Sleep problems, which can be defined as a sleeping pattern where the parents are unsatisfied, are one of the leading concerns of parents. Children should get a minimum nine hours of sleep so that their health and brain development can occur. Sleep problems can affect not only their health, but also their social and school life. Any interruption or abnormality in a child's sleeping patterns should be examined by a doctor and parents should make necessary efforts for knowing the actual causes of sleep interruption of their kids.

What are the causes of sleep disorders in children?

    Injuries and accidents
    Behavioural troubles
    Overeating
    Slow-reaction times
    Performance problems
    Mood problems
    Learning, concentration and memory troubles

Commonest signs of sleep troubles in kids:

    Difficulty in falling asleep
    Occurrence of unusual events at the time of sleeping like nightmares or sleep-walking
    Snoring and breathing pauses
    Difficulty in staying awake in daylight
    Daytime performances can be adversely affected

Best methods for dealing with sleep disorders in children:

    Regular bed-timing should be sincerely maintained at night.
    Relaxing routine for bedtime needs to be followed,including story-book reading, getting warm bath and others.
    Noise in the house, especially at night, should be minimized so that unwanted disturbances can be eliminated.
    If the room temperature is pretty comfortable, then your kids can sleep peacefully.
    Giving caffeine in excess quantity, especially before sleeping, should be reduced otherwise the kids will not sleep well.
    Meals should not be provided just before bedtime; rather they should be taken a few hours before sleeping.
    If your kids are so very addicted to different electronic gadgets or devices like telephones, televisions, computers and others, then they might face sleeping troubles. Thus, it is your duty to keep your kids away from this kind of addiction.
    If your kids are too very tired, then do not keep them awake forcibly; rather you should make them sleep immediately so that they can get a relaxed sleep at night.

If you think that sleep disorder has become a serious issue with your kids as well, then nothing can be a better option than consulting any health physician. They can best analyse the underlying cause of this issue with your kids.

How to Deal With Abnormal Sleep Behaviour in Children?

Sleep apnea is a disorder which is characterized as interruptions in breathing when you are sleeping. These interruptions or pauses in breathing usually last for about 10 to 20 seconds and may be repeated over 100 times alongside the duration of your sleep. This condition leads to poor sleep resulting in drowsiness, fatigue and poor concentration throughout the day.

Sleep apnea can be classified as:
1. Central sleep apnea: Central sleep apnea impairs the central nervous system wherein the brain fails to control muscles which regulate breathing while you sleep.
2. Obstructive sleep apnea: This type of sleep apnea occurs when the soft tissues present in the back of the throat block the airway and thus resulting in loud snoring.

Signs and symptoms
The various signs and symptoms of sleep apnea are
1. Loud and chronic snoring during sleeping
2. Interruptions in breathing
3. Shortness of breath during sleep
4. Fatigue during the day
5. Choking and gasping during sleep
6. Extreme irritability and drowsiness
7. Experiencing headaches in the morning
8. impaired concentration and forgetfulness
9. Chronic sore throat and dry mouth
10. Depression

The various risk factors for sleep apnea are:
1. If you are overweight
2. If you are male
3. If you are over the age of 40
4. If you have a large tongue and tonsils
5. If someone in your family has sleep apnea
6. Nasal obstruction due to sinus problems

There are certain prevention measures to control sleep apnea, they are:
1. Limit smoking: Smoking may cause you to retain fluid in the throat which contributes to sleep apnea.
2. Exercise: You should exercise regularly to keep off weight as being overweight increases the chances of getting affected by sleep apnea.
3. Schedule your sleep: You should get enough sleep every day so that your body is refreshed and revitalized. Getting enough sleep, thus helps in preventing sleep apnea.

Risk Factors Associated with Sleep Apnea

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