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Sleeping Well Tips

Sleeping Problem - How It Can Lead To Heart Problem?

Dr. Ankur Ulhas Phatarpekar 86% (10 ratings)
MBBS Bachelor of Medicine and Bachelor of Surgery, MD, DM - Cardiology
Cardiologist, Mumbai
Sleeping Problem - How It Can Lead To Heart Problem?

We're all guilty of making fun of snorers but sometimes this snoring can be a symptom of sleep apnea. Sleep apnea is a condition where breathing is not continuous and may start and stop many times while asleep. This affects the quality of your sleep and in turn can affect many aspects of your health including your cardiovascular health. Here's how:

High Blood Pressure
When a sleep apnea patient's breathing stops, the oxygen levels in the blood also suddenly fall. This can increase your blood pressure. High blood pressure means that the heart muscles need to work harder to pump blood through the body.

Cardiomyopathy
As a result of high blood pressure, the heart walls may become thicker and the heart muscles become stiffer. This is known as cardioyopathy. As this condition worsens, the heart becomes weaker and is unable to maintain a regular rhythm. This can eventually lead to heart failure.

Arrhythmia
An irregular heartbeat is also known as arrhythmia. This may also be related to the changes in the heart's structure that follow the drop in blood oxygen levels. In many cases, arrhythmia has no visible symptoms and can often go undiagnosed. This can result in the formation of blood clots in the atria which can lead to a stroke.

Sleep apnea is easy to diagnose. If the doctor feels that you show symptoms of sleep apnea, you may be asked to stay on the hospital overnight and undergo a sleep evaluation. This tests a variety of body functions including brain activity, eye movements, heart rate, breathing patterns and blood oxygen levels.

Treatment for sleep apnea depends on the causes for this condition. If you are overweight, regular exercise and a change in diet can help you lose the excess weight and cure sleep apnea. Similarly, if your sleep apnea is triggered by an allergy, treating the allergy can help cure the sleep apnea. Other forms of treatment for sleep apnea may include:

Continuous positive airway pressure (CPAP)
This is a machine which pumps air into the body through a nasal mask. By keeping the pressure in the machine higher than normal air pressure the upper airway passages are kept open and hence the quality of your sleep is improved. An auto CPAP machine can modulate the air pressure such that it is higher when you inhale and lower when you exhale.;

Oral devices
Your doctor may suggest oral devices that allow you to keep your mouth open while you sleep. This is easier to use than CPAP machine but less effective.

Surgery is the last resort when it comes to treatment for sleep apnea.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2769 people found this helpful

Clean Your Thoughts for a healthy body

Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Ayurveda
Ayurveda, Gurgaon
Clean Your Thoughts for a healthy body
  • Take a good night sound sleep for a good start of your day.
  • Sing your favorite song or prayer in your head or loud before going to bed and waking up.
  • Stay away from anger, hate, envy, jeolousy and ego.
  • Negative thoughts or emotions disrupts digestion by distubing balance of enzymatic secrations resulting in acidity, indigestion or even gall bladder stones.

Benefits of Sleeping NAKED You Probably Didn't Know!

Dr. Azad 87% (237 ratings)
B.Sc.,B.A.M.S.,M.D.
Sexologist, Mathura
Benefits of Sleeping NAKED You Probably Didn't Know!

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! In case you have a concern or query you can always consult an expert & get answers to your questions!

3328 people found this helpful

Smartphones - Why Should We Avoid Them Before Bedtime?

Dr. Pravin Patel Vijay Patel 92% (142 ratings)
MD - Medicine , MBBS
General Physician, Vadodara
Smartphones - Why Should We Avoid Them Before Bedtime?

For most of us, our smartphone is the first thing we look at in the morning and the last thing we check before going to bed. But, is it a right practise? Well, it is not. As per a recent study published by the Brigham and Women's Hospital in Boston, Massachusetts, using a smartphone right before bedtime actually reduces the overall quality of sleep. 

Here's how:

  • Difficulty in falling asleep - We feel sleepy when our brain releases a hormone called melatonin, which is determined by the body's circadian rhythm. The blue light emitted by the screen of the smartphone interferes with this rhythm and the secretion of melatonin, which makes it difficult for us to fall asleep, even after we keep our phone aside. 
  • Poor quality of sleep - Using a smartphone before going to bed also hampers the overall quality of sleep because, when we check an office email or a text message as the last thing before we sleep, it gets difficult for our brain to relax, due to which we are unable to sleep peacefully.
  • Decreased attention span - Our productivity suffers during the day, due to lack of proper sleep at night. Also, not getting enough sleep is known to hamper our decision-making skills, impair our long & short-term memory, which leads to unnecessary stress and anxiety.
  • Increased risk of weight gain - Our body is more likely to feel hungry when we don't get our due share of sleep, as sleep deprivation slows down our metabolism. Thus, use of smartphone right before bedtime can induce cravings, which lead to snacking and weight gain.
  • Weak immune system - While we are asleep our immune system produces antibodies that help fight infections, it also releases a protein known as cytokines. This protein not only promotes sleep but also fights inflammation and other problems caused by stress. Lack of sound sleep decreases the production of cytokines and increases the risk of falling sick, it also slows down our recovery cycle. Further, long-term sleep deprivation can raise the risk of diseases, such as diabetes, heart problems and obesity. 
  • Skin damage - Sleeping late at night and not getting enough sleep can lead to dark circles, puffy eyes and fine lines across our face. The blue light emitted by our smartphones triggers the secretion of cortisol, which can damage our skin's smoothness and elasticity.

Thus, even if we are spending only some time on our smartphone before going to bed, it affects our overall mental and physical well-being. Want to know more about the problems sleep deprivation can cause or solutions that can help, consult our expert & get answers to questions!

8743 people found this helpful

Sweet Slumber - A Good Night's Sleep!

Mr. Kaartik Gupta 89% (23 ratings)
M.Phil - Clinical Psychology, M.Sc Psychology (Clinical)
Psychologist, Delhi
Sweet Slumber - A Good Night's Sleep!

Sleep is essential for a person’s health and well-being. But unfortunately in today’s fast paced life people are not sleeping enough. Studies suggest that adults require 6-8 hours of good sleep every night for a healthy mind and body. Even for children and adolescents, adequate sleep is required as growth hormones are secreted mostly during sleep. A good sleep helps in better learning, improves memory, keeps you fresh for better functioning the next day and gives both body and brain much needed rest after a hard day’s work.

Odd work timings, excessive workload, high stress levels, demands of maintaining social relationships, spending much time on social networking sites or messengers have greatly influenced both the quality and quantity of sleep. Recently, a popular newspaper published findings of a research done among private sector employees which suggests that about 38.5% of employees sleep less than 6 hours daily and it is having significant impact on their well-being. Hence, in this issue we would suggest you certain ways by which you can get a good night’s sleep.

  • Fix a time for sleeping and waking up and follow it regularly.
  • Use your bed only for sleeping and engaging in sexual activity. Avoid having your meals, sitting and relaxing or studying on the bed.
  • Take bath with warm water before going off to sleep. Drink hot milk.
  • Create a cozy environment, try blocking out any light and sound from the bedroom. Make sure that the bedsheet and pillows are clean.
  • Avoid watching or reading anything exciting or thrilling before sleeping as such an activity would activate your brain and so it would not get the message to relax and subsequently you might find it difficult to drop off to sleep.
  • In case you wake up repeatedly during the night, stop watching the clock again and again as it might create unnecessary anxiety about waking up next morning.
  • I will get a good sleep tonight!” - give this message to yourself with conviction just before sleeping.

Sleep is the golden chain that binds health and our bodies together.

 

2 people found this helpful

Physical and Mental Health - Why Is Sleep So Important?

Dr. Dolly Anadkat 91% (509 ratings)
Ph. D - Psychology, Professional Certified Coach
Psychologist, Ahmedabad
Physical and Mental Health - Why Is Sleep So Important?

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.

  1. Sleep is not only responsible for relieving mental stress and depression, but has other benefits as well
  2. Sleep is also essential for the normal physiological growth in early infancy and it is vital for development of normal alertness, attention and knowledge
  3. It also relaxes our voluntary muscles and thereby, relieves us from physical stress
  4. 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. In case you have a concern or query you can always consult an expert & get answers to your questions!

2776 people found this helpful

Milk at Bedtime helps for Good Sleep

Dr. Vishwas Madhav Thakur 93% (916 ratings)
MBBS, AFIH, PGDMLS, MD-HRM, MD-HM
General Physician, Gurgaon
Milk at Bedtime helps for Good Sleep
  • We often come across few spell of stressful night due to lack of sleep.
  • There is tendency to gulp sleep medication as choice of treatment but it is harmful on long term basis. So I am suggesting one small step to follow. Try a glass of milk with sugar, since milk is composed of tryptophan which is an amino acid which gets converted to 5 ht that induces relaxation feel and sleep.
  • So this home made remedy which is complete food with antacid properties helping to induce sleep.
3 people found this helpful

Health Tip

Dr. Sunil Savanji 90% (82 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Ayurveda
Ayurveda, Pune
Health Tip

Eat healthy and have sound sleep.

1 person found this helpful

Tips for Good Sleep

Dr. Shreyas Pendharkar 92% (427 ratings)
Observer Cum Fellowship, Certificate in Forensic Psychology, MD-Psychiatry, MBBS
Psychiatrist, Akola
Tips for Good Sleep
  • Sleep at same time every night & Get up at same time every day (Even On weekends)
  • No Lights in bedroom
  • Bedroom should be cool, comfortable, free from Noise
  • Bed must be used for Sleep & Sex Only
  • Switch off mobile & all digital feeds including TV at least 1 hour before going to bed 
  • No Tea/coffee or smoking at least 4 hours before bedtime 
7 people found this helpful

5 Ways To Control Sleep At Work!

Dr. Dhruba Bhattacharya 92% (1544 ratings)
MBBS, PGC In Family Welfare & Health Management, DHA, PGD In Medical Laws & Ethics
General Physician, Kolkata
5 Ways To Control Sleep At Work!

It is not uncommon for us to feel sleepy at work every once in a while. You need to get an important assignment done, but all that you want to do is curl up and take a nap. We all have our days of drowsiness. But when it becomes a daily habit and begins to interfere with productivity, it is a cause for concern. Chronic fatigue and drowsiness can almost always be traced back to underlying medical conditions, such as low blood sugar levels or depression. There are many simple remedies for this issue that you can resort to if you wish to kick off your work days with a bang.

Here are a few tips for those days when you just can’t seem to make it through work:

  1. Meditate: A few minutes of meditation before work in the morning can effectively make you more alert and engaged for the rest of the day. The point of meditation is not only to bring calmness and relaxation into your life but also to make you more mindful and active. Be sure to be sitting upright and breathing properly while you meditate.
  2. Eat right: Having poor eating habits could be making you drowsy at work. It is important that you eat just the right quantity of food for every meal because overeating will surely make you sleepy and lethargic. Avoid oily and rich foods and eat just as much as you need.
  3. Sleep well: Your night time sleeping habits are probably at the root of your daytime drowsiness. Staying up late or not getting undisturbed sleep can leave you feeling agonizingly exhausted at work. It is of utmost importance that you get enough sleep every night.
  4. Peppermint: Peppermint is a natural stimulant and will surely leave you feeling fresh in the morning. Brush your teeth with peppermint toothpaste and sip on a cup of peppermint tea in the morning to knock the drowsiness right out of yourself.
  5. Move around: When you feel sleepy, your first impulse is to take a nap. But often the solution to that problem is to engage in physical activity. Pace around and do some stretching exercises in the morning to get your blood circulating and you will be amazed at how refreshed you feel.

Follow these simple methods and in no time, your productivity levels at work will shoot right up. In case you have a concern or query you can always consult an expert & get answers to your questions!

4294 people found this helpful
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