Dr Manoj Kutteri
Needless to say, sleep is one of the most important aspects that determine one’s health and immunity. The happiness, freshness, energy and inspiration that one gets after a good night’s sleep is beyond words. Poor quality sleep is known to be associated with several lifestyle and hormonal disorders and impaired mental and cognitive functions.
World Sleep Day: 5 Reasons Why You’re Sleeping Badly
Although lack of sleep isn’t the only reason a person feels tired and fatigued, many of us have trouble holding onto healthy sleep patterns. Here are some lifestyle problems that disturb our sleep.
1. Bad Diet Pattern
One of the determinants of good sleep is proper nutrition. Melatonin is a sleep-supporting hormone that is released naturally in the body and is only produced when you eat well, exercise, meditate or when you are relaxed. A diet that is low in magnesium, zinc, phosphorus, and key vitamins and minerals can have a negative effect on your sleep. Therefore, eat foods that naturally contain melatonin, such as grapes, cherries, broccoli, corn, asparagus, tomatoes, mangoes, pomegranates, olives, cucumbers, oats, rice, and barley; As well as nuts and seeds such as peanuts, walnuts, flaxseed, watermelon seeds, mustard seeds, pumpkin seeds and sunflower seeds.
2. Too Much Caffeine Late in the Day
Caffeine is such a common substance that most of us consume in some form or the other. Although it helps to instantly boost our energy and recharge our system, consuming it late in the evening can disrupt your sleep rhythms and cycles. That’s why it is always advised not to consume caffeine after 4 pm.
3. Day time sleep
Short duration power naps help our body conserve energy and increase productivity. However, long periods of sleep during the day can interact with our night’s sleep. That’s why sleeping more than 15-20 minutes in a day should be avoided.
4. Too much light or high noise level
A comfortable environment is essential for good sleep. Bright lights and loud noises are distracting and affect sound sleep. We should make the room as comfortable as possible, with low lighting, good smells and as soundproof as possible. Also, exercising too much or not exercising at all can both disrupt the sleep experience.
5. Stress and other negative emotions
Going to bed after a stressful day or being angry can disturb our sleep. Overthinking or lack of work-life balance is one of the major reasons for waking up at night. Listening to good music or meditating can help manage it to some extent.
What is considered too much sleep?
The amount of sleep a person needs can vary depending on age, lifestyle, and overall health. As a general guideline, adults typically require 7–8 hours of sleep per night, and children and the elderly require approximately 8–9 hours of sleep. Sleeping more than 9-10 hours can be considered as too much sleep and can lead to fatigue, lethargy and grogginess. It can also be seen in certain pathological conditions such as hypothyroidism, depression, diabetes, obesity and sleep apnea. Individuals who are on certain medications or health conditions may require slightly longer than normal sleep durations of sleep.
(Disclaimer: Dr. Manoj Kutri is the CEO and Medical Director of Etmonton Wellness Center. The views expressed in this article are the author’s own. Zee News does not endorse it.)