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Top Health Tips on Sleeping Well

Do You Sleep Naked? Know Its Impact On Health!

MBBS
Sexologist, Panchkula
Do You Sleep Naked? Know Its Impact On Health!
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 - 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 also is that the good sleep that you get when sleeping without clothes helps improve metabolism, reduce fatty 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 released 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!
16176 people found this helpful

Jeera Water - 8 Reasons Why You Must Drink It!

MD - Ayurveda
Ayurveda, Bhopal
Jeera Water - 8 Reasons Why You Must Drink It!
Jeera or cumin can do more than add flavour to your food. For your health to benefit from jeera, boil a spoon of raw jeera with a cup of water and strain it. This tea can help resolve a number of health issues, skin and hair problems. This should ideally be taken on an empty stomach in the morning. Some of the health benefits of jeera water are:

It aids digestion: A glass of jeera water in the morning can stimulate the production of enzymes that help break down carbohydrates, glucose and fats. It also enhances your metabolism and prevents diarrhoea, nausea and gaseousness among other indigestion problems.
It helps remove toxins: Jeera water is rich in antioxidants that can help flush toxins from the body and promote the healthy functioning of internal organs. This is especially beneficial for the liver.
It boosts immunity: Jeera is rich in iron, which helps the immune system function optimally. A glass of jeera water can account for up to 7% of the recommended daily iron intake. Vitamins A and C, which help protect the body against infections, are also found in jeera water.
It helps treat anaemia: The high levels of iron in jeera make it ideal for treating anaemic patients. Without adequate iron, the body will not be able to produce enough red blood cells and hence hamper circulation of oxygen-rich blood.
It improves the respiratory system: Jeera has anti-congestive properties. Hence, drinking a glass of jeera water can help dilute and discharge mucus in the chest. Its antiseptic properties also help kill microbes that cause colds and coughs.
It improves the quality of your sleep: Jeera water can help cure insomnia to a large degree. Not only does it help you fall asleep faster, it can also ensure you have a better quality of sleep.
It improves memory: Jeera can help enhance ones brainpower. This helps sharpen your memory and increases your attention span.
It helps achieve clear skin: Jeera is full of fibre and free radical scavengers. This helps detoxify the body and helps make their elimination smoother. By fighting free radicals, jeera water helps keep the skin clear and adds a natural glow. This also makes jeera an effective way of treating acne. Jeera also has antioxidant properties that help prevent premature aging. Additionally, jeera water can soothe the skin and increase the skin s ability to absorb nutrients from food.
12432 people found this helpful

Ashwagandha - The Magical Herb!

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Valsad
Ashwagandha - The Magical Herb!
Ashwagandha is one of the most powerful Ayurvedic herbs and is commonly known as the Indian ginseng. Ashwagandha can be loosely translated to mean the strength of ten horses . It can be used to treat a number of diseases, relieve stress and fatigue, helps heal injuries and may also be used as an aphrodisiac and can help prevent male infertility.

Ashwagandha helps rejuvenate the body: This herb not only calms a person down, but also restores the balance of their body. Hence, it is also known as rayasana or a herb that rejuvenates. Ashwagandha stimulates the immune system and boosts the production of white blood cells thereby, elevating levels of antioxidants such as superoxide dismutase and glutathione peroxidase. The effects of this herb on a person s nervous system and endocrine system can also harmonise the body, mind and spirit.
It increases positivity: Stress and anxiety can lead to negative thinking and ultimately to depression. By fighting stress Ashwagandha helps negate these problems and instead boosts positive thinking. It may also be used to treat depression itself.
It helps regenerate nerve cells: Along with diseases such as asthmatic bronchitis, emphysema and gynaecological disorders, Ashwagandha can also be used to treat neuro-degenerative diseases such as Parkinson s disease or Alzheimer s. It helps regenerate nerve cells and dendrite growth and even improves communication between nerve cells. This stimulates the body s ability to heal any damage to the nervous system.
It enhances memory and treats insomnia: Ashwagandha is one of the best Ayurvedic remedies to treat insomnia. It not only helps you fall asleep faster but can also improve your sleep quality. A restful sleep increases a person s ability to concentrate and prevents drowsiness through the day. Ashwagandha also increases the levels of acetylcholine in the brain. This has a direct effect on boosting memory and elevating brain functioning and intelligence. Ashwagandha also increases the production of nitric oxide that helps regulate blood flow and blood pressure thus elevating the brain s oxygen levels.
It boosts libido: Ashwagandha helps optimise the functioning of the thyroid and adrenal glands and helps deal with both hypothyroidism and hyperthyroidism. Similarly, this Ayurvedic herb also benefits the adrenal glands and thus influences the overall mental and physical health of a person. The functioning of the thyroid and adrenal glands have a direct effect on a person s sexual health and libido. Thus by enhancing the functioning of these glands, Ashwagandha improves sexual health and boosts libido. The nitric oxide produced by Ashwagandha also helps improve fertility.
10602 people found this helpful

Calcium Deficiency - 3 Signs You are Suffering from it

MBBS
General Physician, Delhi
Calcium Deficiency - 3 Signs You are Suffering from it
Calcium is known for its role in maintaining the bone health, from keeping your teeth stronger to normal functioning of the cells. But there are various factors, which lead to a deficiency of calcium in the human body and paves the way for several complications.

Here are the top three signs that indicate you are suffering from calcium deficiency.

Difficulty in sleeping: Sleep is essential for your bone health and calcium is directly associated with your sleep cycle. The level of calcium in your bones rises and falls when you are asleep and it reaches its peak when you are in deep slumber. This indicates that when you are unable to sleep properly, it is a warning sign of calcium deficiency. There are various researches that have confirmed, that by increasing the level of calcium, it is possible to restore the normal sleep cycle of an individual. This is also related to the role that calcium plays in the production of a sleep hormone called melatonin. When the calcium content in the body is really low, this hormone is not produced, thus, making it difficult for a person to sleep.
Difficulty in losing extra pounds: Yet another frustrating aspect of any individual s life is the inability to shed off excess pounds. This issue is also linked with the lack of calcium supply in the body. The calcium that s stored in the cells assists in the processing and storage of fat. So the fat cells with high calcium content burn faster, making you lose weight. Thus, if you have trouble losing weight in spite of having a well-regulated diet and regular workout, it s a sign that you are suffering from low calcium.
Paresthesia: Though this ailment is not much heard of, it could be a sign of calcium deficiency. Paresthesia is a nervous disorder, which causes tingling sensation, tremors, numbness and loss of sensitivity. It could also lead to poor concentration, amnesia, confusion, hearing impairment, twitches and other physical as well as neurological impairment. This is because low calcium in the blood is connected with the health of your nerves.
The deficiency of calcium can manifest itself in different intensity, ranging from the non-existent to minimal to severe levels. Chronic calcium deficiency can lead to life-threatening diseases like rickets, osteopenia, and even osteoporosis. Therefore, you shouldn t ignore these signs and consult an expert without delay.
9834 people found this helpful

Feeling Sleepy During The Day - Tips To Help You Deal With It!

MBBS, DCP
General Physician, Faridabad
Feeling Sleepy During The Day - Tips To Help You Deal With It!
You know how it feels when you are in the middle of an important presentation or a meeting and just can't keep your eyes open. You will often come across people who feel sleepy and drowsy throughout the day. Have you ever wondered why do you feel sleepy all the time? There must be some factors or health conditions that trigger this drowsiness. The condition is a serious matter that requires a thorough investigation.

What causes the drowsiness throughout the day?

Sleep deprivation: One of the major and obvious reasons for feeling sleepy throughout the day can be a lack of sound sleep at night. The trigger could be insomnia or sleep apnea. You wake up feeling tired, sleepy and exhausted throughout the day.
Depression: Depression, stress (personal as well as professional), anxiety can leave you physically as well as mentally exhausted. As a result, throughout the day you will feel tired and sleepy.
Chronic Fatigue: This is a condition that can affect people even without them realizing it. A person with chronic fatigue will feel lethargic all the time. In addition to this, there will be muscular and joint ache, headache, lack of concentration. What is even worse, the exact trigger for this condition is not known.
You can also feel sleepy all the time due to certain disorders and medical conditions such as

Anemia: Anemia, often resulting from an iron or vitamin deficiency can leave you feeling tired. In anemia, the RBCs will be present in reduced amount. The RBC's are responsible for the transport of oxygen from the lungs to the cells and tissues of the body. In the case of anemia, your hemoglobin level will be low causing weakness and drowsiness.
Diabetes: The harmful effects of diabetes are not new. In diabetes, especially type-2, the body is unable to use the glucose (the concentration shoots up in the blood). In the absence of glucose which is the major source of energy, you will feel sleepy and exhausted.
Thyroid problems: For your body to function properly, the thyroid hormones should be present in the recommended amount. Any deviation from the normal range can wreak havoc. In the case of the thyroid hormones produced below the normal range, medically termed as Hypothyroidism, the overall metabolic processes in the body slow down. As a result, you end up feeling drowsy and fatigued.
In some cases, dehydration and lack of physical activities can also make you sleepy all day.

How to deal with the situation?

Lethargy and drowsiness can be effectively managed if you know the underlying factors responsible for the condition. In addition to the medical assistance and treatments,
Follow a healthy sleep routine (Sleep early and wake up early). Make sure you sleep for 6-8 hours daily.
Keep your body well hydrated. Drink water and fluids at short intervals.
Maintain a healthy body weight.
Avoid getting over stressed. Meditate and exercise regularly without fail.
Include more fruits and vegetables in your diet.
9716 people found this helpful

Chronic Sleep Disoreder - 3 Ways It Impacts Sex Life

Sexual Health Clinic
Sexologist, Delhi
Chronic Sleep Disoreder - 3 Ways It Impacts Sex Life
Apart from affecting your memory, health and looks, sleep deprivation can lead to decreased sex function as well. People who have trouble sleeping have a difficult time coping with their relationships as with almost all aspects of their lives. Similarly, in the modern world of continuous work pressure and fast paced lifestyle, stress generally takes away all the energy required to enjoy a fulfilling sex life.

The following are some of the ways chronic sleep disorders and stress may affect your sex life:

1. Mood swings: Sleep disorders often lead to perpetual mood swings. It can make a person grumpy and quarrelsome. If you're sleep deprived, you may get very agitated even by minor stress. This can hurt interaction between you and your partner, leading to a disruptive relationship in the bedroom.

2. Anxiety: Increased levels of anxiety and stress attributed to lack of sleep can lead to loss of sexual function and even sexual disorders at times. Lack of sleep generally decreases your experience of positive emotions, which may lead to pessimism and subsequently lack of sexual interest.

3. Decreased social activity - Lack of sleep may decrease your likelihood of engaging in social interactions. People with sleep disorders usually avoid social engagements, as they believe it may disrupt their sleep patterns. They rearrange their sleeping patterns by avoiding social interactions, which leaves them with lesser opportunities to meet with people of the opposite sex, thereby affecting their sex lives.

So, what you should do?

1. Focus on getting rid of other stressful issues from your life: Common tensions of your daily life and everyday issues like the normal household chores, and your duties and responsibilities towards your family often leave you too exhausted to spend time with your partner. Moreover, getting preoccupied with social commitments also minimises the time available for just the two of you.

2. Go to sleep and wake up at roughly the same time everyday to tune your sleep cycle. Avoid waking up late into night as far as possible.

Avoid afternoon sleep or take only a nap.

Don't take heavy foods, big and late meals.

Eat at least 2-3 hrs before sleep.

Avoid coffee and tea in the night.

Don't get glued to the tv, computer, or mobile till sleep time. Shut them down 30 mins. before retiring to bed.

Read something calming, meditate, or listen to quiet music just before sleeping.

Regular workouts helps you get good sleep.

Avoid serious discussions, work or complex decisions 2-3 hrs before sleep. If any of them bother you much, jot them down on a paper. That will lighten your mind help you get better sleep.

If sexual problems and concerns make you sleepless, seek help from a sex counselor. If your sleep problems are due to work in shifts or night-only shifts, take the help of a specialist in sleep problems. This way you can overcome sexual problems arising out of sleep disturbances, and have an improved sex life.
9663 people found this helpful

Beer - How Much Is Safe?

MD, MBBS
General Physician, Bangalore
Beer - How Much Is Safe?
Can beer be a healthy drink? Despite the common myths surrounding alcohol consumption and the adverse effects that it has on a person in the long run, a controlled and well-balanced intake of beer is not as bad as it would seem.

Here are a few reasons proving that beer can be healthy for you if taken in the right amount and quantity.

In comparison to other alcoholic beverages, beer is relatively healthier for your kidneys. As a matter of fact, studies show that a bottle of beer can actually reduce the risk of acquiring kidney stones by up to 40%.
Fiber, as we all know, plays a vital role in digestion. The presence of up to one gram of soluble fiber in just a 30 ml glass of beer (dark beer, in particular) makes the beverage very beneficial for digestion.
Fiber present in beer can also help reduce the level of LDL cholesterol (a harmful proponent of cholesterol).
It has been proved that beer is a rich source of various B vitamins like vitamin B1, vitamin B2, vitamin B6 and vitamin B12.
The presence of both nicotinic acid and Lactoflavin in beer makes it an effective cure for insomnia.
Beer is also helpful in the prevention of blood clots.
The presence of high levels of silicon in beer is responsible for bestowing a stronger bone density.
Studies have concluded that beer can also reduce the risk of suffering a heart attack.
Unlike their non-drinking counterparts, beer drinkers are less vulnerable of experiencing dementia or Alzheimer's disease.
Because of the presence of certain vitamins, beer has a ton healthy nourishing benefits for the skin.
Beer is also useful in fighting against stress.
What are the recommended safe limits of Beer?

Men should drink no more than 14 units of Beer per week, these units should be spread out through the week and they should have at least two alcohol-free days a week.
Women should drink no more than 14 units of Beer per week, these units should be spread out through the week and they should have at least two alcohol-free days a week.
Pregnant women or women trying to conceive should not drink alcohol at all. If they do choose to drink, to minimise the risk to the baby, they should not drink more than 1-2 units of beer once or twice a week and should not get drunk.
Despite the above people with increased Triglyceride, Uric Acid should be restricted for consumption of alcohol. People with fatty liver patient with other medication for hypertension, etc. also should refrain from drinking.
People with diabetes who drink should follow these alcohol consumption guidelines:

Do not drink more than two drinks of alcohol in a one-day period if you are a man, or one drink if you are a woman.
Drink beer only with food.
Drink slowly.
Avoid "sugary" mixed drinks, sweet wines, or cordials.
9499 people found this helpful

Oversleeping - How It Can Put Your Health At Risk?

MBBS
General Physician, Jammu
Oversleeping - How It Can Put Your Health At Risk?
Sleep is a vital component of the human construct. This is the time when the body restores itself. While too little sleep can be dangerous for the body, new research has shown that too much sleep has its pitfalls too. Oversleeping is an indication of certain health risk. It also indicates few medical conditions that a person might have. Here is more on the risks of oversleeping:

Difficult to get pregnant: A study conducted by a Korean research team in the year 2013 found that out of a sample size of 650 women who were undergoing in-vitro fertilization, the ones who got pregnant had 7-8 hours of daily sleep. The study also suggested that sleep can affect menstrual cycles, circadian rhythms, and hormone secretion. While research is yet to find out a direct co-relation between sleep and infertility, a number of researchers are trying to break the jinx.
Risk of diabetes: A Quebec study conducted in 2013 clearly showed that a person who sleeps for more than eight hours in a day is more risk prone to suffer from type 2 diabetes and reduced glucose tolerance. On a six-period time frame, people who sleep for more than 7-8 hours, are more likely to suffer from diabetes related complication, even if they keep body mass under control.
Mental health and depression: Depression is a major symptom of oversleeping. While people with depression tend to suffer from insomnia, an estimated 15 percent patients suffering from depression tend to oversleep. Compared to regular sleepers, the ones who oversleep tend to suffer from anxiety symptoms and persistent depression. A recent study has revealed that sleeping too much can increase the chances of genetic heritability. Another study revealed that people who sleep for more than 10 hours can result in mental illness. Another research conducted at the John Hopkins Medical School revealed that an irregularity of the body s sleeping clock can lead to temporary mental depression.
Increased inflammation: Oversleeping can increase the risk of certain diseases such as the Alzheimer s disease, cardiovascular disease etc. A study conducted by a group of researchers revealed that women who slept for more than eight hours are likely to suffer from 44 percent higher C-reactive protein. Another study reported that C-reactive increased by more than 8 percent for every hour of additional sleep an individual takes.
More pain: While sleep and rest are often associated with healing, oversleeping can, at times, exacerbate symptoms. Spending too much time in bed can aggravate back and shoulder pain. Oversleeping is also associated with a higher frequency of headaches. Oversleeping often triggers one-sided migraine and increases the level of stress in a person.
9344 people found this helpful

Pumpkin Seed - Health Benefits You Never Knew!

Vedicgram Ayurveda
Ayurveda, Noida
Pumpkin Seed - Health Benefits You Never Knew!
Pumpkin seeds are a perfect choice for a healthy snack to munch on during boring afternoons. They are not just tasty, but immensely healthy. These seeds can be called as nutritional powerhouse that are packed with nutrients, which are required for the overall sustenance of health. Some of the most impressive benefits of pumpkin seeds include:

Magnesium for healthy heart: One-fourth cup of pumpkin seeds contains about half of the regularly suggested intake of magnesium which in turn helps the body in performing a wide range of vital physiological functions. When an individual takes the required amount of magnesium, it boosts the production of ATP, synthesis of RNA molecules, rhythmic pumping of the heart, proper formation of the tooth and bone and relaxation of the veins and vessels carrying blood. It has been shown that eating pumpkin seeds regularly keeps the blood pressure under control and reduces the risk of heart attack and stroke as well.
Zinc for assisting immunity: Pumpkin seeds are also a good source of zinc, and one ounce of this seed contains about 2 mg of the mineral. Zinc is essential for the body for a host of reasons such as immunity, growth of cells, proper sleep, lifting mood, replenishing the senses and is critical to eye and skin health. It is also known to help in regulating the insulin levels and improving male sexual power. Quite many people around the world do not get the right supply of this beneficial mineral due to mineral depletion of soil, effects of harmful drugs and consumption of plant-based diets. One can consume pumpkin seeds daily to combat common health issues such as cold and flu, depression, skin problems and acne and chronic fatigue.
Omega-3 fatty acids to control cholesterol: Nuts and seeds including pumpkin seeds are known to be viable sources of Omega-3 fatty acids or alpha-linolenic acid. It is required by all individuals and the body then converts it to the more useful fats called the DHA and EPA. By eating an ounce of pumpkin seeds every day, one can intake an excellent source of good cholesterol.
Tryptophan for restful sleep: Tryptophan belongs to the amino acid group. This is a protein building block found in abundance in the pumpkin seeds. This tryptophan is converted into serotonin by the body which in turn is transformed into melatonin or the sleep hormone. Those who have trouble sleeping can take a handful of pumpkin seeds along with some fruit pieces right before going to bed to see desirable results. The pumpkin seeds will supply the body with the required amount of tryptophan which will be converted to the sleep hormone and promote a restful sleep all through the night.
The pumpkin seeds can be stored and carried easily and require no refrigeration. Charged with a lot of nutrients ranging from copper to manganese, zinc to protein, pumpkin seeds should be considered as a healthy snack that can regularly be taken to enjoy a host of health advantages.
9094 people found this helpful

Sleeping More Than 8 Hours - How It Can Put Your Health At Risk?

MBBS, Associate Fellow of Industrial Health
General Physician, Chittorgarh
Sleeping More Than 8 Hours - How It Can Put Your Health At Risk?
Sleep is a vital component of the human construct. This is the time when the body restores itself. While too little sleep can be dangerous for the body, new research has shown that too much sleep has its pitfalls too. Oversleeping is an indication of certain health risk. It also indicates few medical conditions that a person might have. Here is more on the risks of oversleeping:

Difficult to get pregnant: A study conducted by a Korean research team in the year 2013 found that out of a sample size of 650 women who were undergoing in-vitro fertilization, the ones who got pregnant had 7-8 hours of daily sleep. The study also suggested that sleep can affect menstrual cycles, circadian rhythms, and hormone secretion. While research is yet to find out a direct co-relation between sleep and infertility, a number of researchers are trying to break the jinx.
Risk of diabetes: A Quebec study conducted in 2013 clearly showed that a person who sleeps for more than eight hours in a day is more risk prone to suffer from type 2 diabetes and reduced glucose tolerance. On a six-period time frame, people who sleep for more than 7-8 hours, are more likely to suffer from diabetes related complication, even if they keep body mass under control.
Mental health and depression: Depression is a major symptom of oversleeping. While people with depression tend to suffer from insomnia, an estimated 15 percent patients suffering from depression tend to oversleep. Compared to regular sleepers, the ones who oversleep tend to suffer from anxiety symptoms and persistent depression. A recent study has revealed that sleeping too much can increase the chances of genetic heritability. Another study revealed that people who sleep for more than 10 hours can result in mental illness. Another research conducted at the John Hopkins Medical School revealed that an irregularity of the body s sleeping clock can lead to temporary mental depression.
Increased inflammation: Oversleeping can increase the risk of certain diseases such as the Alzheimer s disease, cardiovascular disease etc. A study conducted by a group of researchers revealed that women who slept for more than eight hours are likely to suffer from 44 percent higher C-reactive protein. Another study reported that C-reactive increased by more than 8 percent for every hour of additional sleep an individual takes.
More pain: While sleep and rest are often associated with healing, oversleeping can, at times, exacerbate symptoms. Spending too much time in bed can aggravate back and shoulder pain. Oversleeping is also associated with a higher frequency of headaches. Oversleeping often triggers one-sided migraine and increases the level of stress in a person.
8873 people found this helpful