If there is anything other than food and a healthy living that sustains us, it is sleep. Sleep is the basic necessity of our lives. It is the battery that keeps our body clock working. Nowadays our lives are fast-paced with competitions to meet and targets to reach where stress takes a toll on our body. A good night s sleep would be enough to feel rejuvenated, you think? Well, you think it right but what if it is the sleep that causes the problem? What if your sleep is imbalanced?

According to Ayurveda, there are 3 different types of sleep imbalance, arising from Vata, pitta and Kapha dosha.
Vata: Sleep becomes imbalanced when your mind stays awake despite you being tired. Your mind is occupied with thoughts and worries which do not let you fall asleep.
Pitta: It is the dosha which is one of the most common disorder found in the elderly people where you have a perfect sleep but wake up in the dawn or wee hours and are unable to go back to sleep resulting in the tossing and turning in the bed and ultimately giving up.
Kapha: When you sleep well for a long time but yet you wake up feeling tired and fatigued instead of being fresh, is when Kapha dosha occurs.

Ayurvedic tips for a good sleep
There are many people around us who go through at least one of these three imbalances in sleep. Ayurveda has come up with several easy and natural tips to have a good sleep. There 4 great tips among many, following which you will get a quick result.

Oil Massage: Oil is said to soothe our nerves if massaged properly. Warm oil works best on the scalp and on the soles of our feet. Any oil, from jojoba to jasmine, almond to coconut with a few drops of lavender oil could be used for massage. Applying this daily will soothe one's nerves and induce a good sleep.
Warm milk: Drinking a glassful of warm milk 10 minutes before going to sleep will help in having an uninterrupted sleep.
Routine bedtime: Early to bed and early to rise, makes a man healthy, wealthy and wise . Note the use of the word  healthy  in this nursery rhyme. We have been taught this since our childhood days, only if we could follow. Sleeping on time plays an important role here because inadequate sleep due to long working hours often cause sleeping disorders.
Morning Exercise: After waking up early in the morning, Ayurveda suggests exercising as early morning exercise will help you fall asleep at night easily. You must not indulge in an exercise later in the day because it would make you more active instead of inducing sleep.
Leading a healthy lifestyle is what we all look forward to and that is why sleeping on time and doing the right things like following these simple tips from Ayurveda will lead us to a healthier living.

4 Great Ayurvedic Tips That Promote Good Sleep!

300 Calories is the average calorific value of our daily sugar intake. It's no wonder then that dietician and weight loss gurus across the world will advise you to quit added sugar as the first step of a weight loss program. Added sugar refers to processed sugar in the form of cubes, sugar crystals or powdered sugar and does not include natural sugars found in fruits, vegetables etc. Apart from cakes and sweets, we eat added sugar in a number of ways including a number of packaged foods like sauce and salad dressings.
If you consume a lot of sugar on a daily basis, quitting added sugar could leave you with withdrawal symptoms. Quitting added sugar is not easy, but here are a few reasons it is well worth the effort.
1. You'll have fewer pimples
Sugar has inflammatory properties. This can trigger systemic inflammation leading to the acne. Thus quitting sugar can instantly reduce the number of pimples on your face and give you clearer skin.
2. It improves the health of your heart
Added sugar can raise insulin levels. This activates the sympathetic nervous system and increases blood pressure and heart rate. Stopping your consumption of added sugar can lower cholesterol levels and decrease the amount of triglycerides in the body. This lowers blood pressure and boosts cardiovascular health.
3. A friendly weight scale
Replacing toffees with dry fruits will considerably reduce your calorific intake. Similarly switching packaged salad dressing for fresh homemade dressing can also make your salad healthier. Given that we eat added sugar in so many forms, making a conscious decision to quit added sugar can have a big impact on your daily calorie intake. Studies show that this simple step can lead to a weight loss of up to 10 pounds in six months.
4. It'll make remembering names easier
Added sugar can hinder learning and memory. Over time, it can also damage communication between brain cells. Quitting sugar can boost both your short term as well as long term memory. You will also find it easier to focus on will be able to be attentive to something for longer periods of time.
5. A good night's sleep
You don't just need 8 hours of sleep a day; you need 8 hours of restful sleep at the right time. Sugar makes blood sugar fluctuate and the crash that follows a sugar high can make you feel sluggish around mid-day. Many people find that if they have an afternoon nap, it becomes more difficult for them to fall asleep at night. Sugar also releases cortisol that interferes with sleep. Thus quitting added sugar can keep you alert through the day and help you fall asleep easier at the end of the day.

See What Really Happens to Your Body When You Stop Eating Added Sugar

How sleeping less than 6 hours affects your health

After being awake for almost 14-16 hours, our body demands sleep. Minimum sleeping time required for a healthy mind and body is 7-8 hours. Although, this duration varies according to age. Because generally speaking, where a child can sleep for 12-14 hours, grownups can sleep for not more than 9 hours. Sound sleep is very essential otherwise, it can be harmful for our health. Let's see how sleeping for less than 6 hours affects our health.

1. Headache, weight gain and poor vision: When you sleep for less than 6 hours a day, it can not only give you headache all the time but can lead to a poor vision also. And if continued for a long time, may hamper your eyesight. The lesser you sleep the more weight you gain. And after-effects of gaining weight could be even more hazardous.

2. Memory loss, heart disease, infection:  Sleeplessness can have an adverse effect on one's memory too. A person may find it difficult to remember even simple things. Also, infections can take a longer time to heal because sleep is something that stabilises and balances everything that goes wrong while we are awake. If we don't get proper sleep, the process of healing takes longer. Lack of sleep can also elevate blood pressure which ultimately affects the heart.

3. Urine overproduction, stammering and accident: Sleeping slows down urinating process but when you are awake for longer hours, you might have to urinate more than usual. Lack of sleep can also make you stammer while speaking. If lack of sleep continues, you may not be able to communicate properly. When you do not have sound sleep, your mental condition would not be stable because of declining concentration. You can be accident prone if you drive in such a condition.

These are just a few of the ill effects. Sleeping for less than 5 hours is far more dangerous than you can even think. From behavioural to mental to physical effects, it can harm you in many more ways, So, have a sound sleep to avoid complications in life.




Did you know, Sleeping less than 6 hours can be fatal?

What is the best time to sleep?
This is one of those questions which bother many and sundry. Considering the different sleep schedules which different people might develop as a result of their work or other reasons, the correct answer is roughly around 10 p. M. It is good to follow a proper sleeping schedule so that you go to bed and wake up at the same time almost every single day. The body's internal clock or the circadian rhythm is linked to the cycle of the sun. Technically, it is better to wake up with the sun as it has a number of benefits for the human body.

The quality of sleep is known to be influenced by how late you retire for the night. The quality of rem (rapid eye movement) sleep tends to decrease if you go to sleep late. There is another type of sleep which is known as non rem sleep; this is a deeper state of sleep. The non rem sleep helps in revitalizing the body and leaves you energized once you wake up. Sleeping late at night is linked to higher levels of rem sleep, which might not be very beneficial for your physical or mental health.

If you go to bed late at night, you will experience more of the lighter rem sleep. This may lead to fatigue and restlessness the following day. It is also been shown that going to bed late and sleeping less than the usual eight hours is linked with problems in blood sugar levels and decline in cognitive function. It also raises your risks of high blood pressure.

Exposure to radiation from your cellphones or the glare from your computer screen before going to sleep may also affect the quantity and quality of your sleep. Make sure you eat a light dinner consisting of salads. Eating a heavy dinner before going to bed may cause digestive problems, thus impairing your sleep. Also make sure to exercise on a regular basis as it releases various hormones in the body that help in improving your overall wellbeing.

Just What Is the Best Time to Go to Sleep?

Sleep apnea is a sleeping disorder in which you experience frequent breathing pauses while sleeping. In case of some, the pauses may last for just a few seconds, while for others, it may continue for a few minutes. Sleep apnea is generally chronic in nature. There are three types of sleep apnea, namely Central, Obstructive and Complex sleep apnea. Central sleep apnea occurs if the brain fails to transmit signals to the muscles responsible for your breathing functions. Obstructive sleep apnea occurs due to relaxation of your throat muscles. Complex sleep apnea refers to a combined condition of both central and obstructive sleep apnea.

Some of the possible causes of sleep apnea are as follows: 
1. Blockage of airway during sleep can cause sleep apnea
2. Putting on weight can cause obstructive sleep apnea
3. In some cases, large tonsil tissues can lead to obstructive sleep apnea in small children
4. Intake of certain medicines like Oxycontin or MS Contin can cause central sleep apnea
5. Male people are more prone to sleep apnea
6. Smoking is also a potent trigger for sleep apnea
7. At times, high blood pressure can induce sleep apnea
8. Suffering from sinus can also lead to sleep apnea
9. Large neck size (more than 16 inches) may cause sleep apnea
In case of some people, sleep apnea might be an inherited condition.

The most common symptoms of sleep apnea are mentioned below:
a. Sometimes, obstructive sleep apnea is accompanied by choking or snorting sounds.
b. You may encounter breathing trouble while sleeping, leading to a disruption of your sleep.
c. Maximum times, sleep apnea is accompanied by snoring.
d. Sleep apnea leads to a dry mouth, which can disturb your sleep.
e. You may feel dizzy during daytime.

Causes and Symptoms of Sleep Apnea

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!

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

Consult for Sleepiness - Online and Easy!

FilterClear All

COMMON SPECIALITIES

COMMON ISSUES