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World sleep awareness month: Why is sleep so important?

Sleep iS an important part of our daily routine -- we Spend about one-third of our liveS Sleeping. Quality Sleep -- and getting enough of it at the right timeS -- iS aS eSSential to Survival aS food and water, SayS SibaSiSh dey, head, medical affairS, aSia and latin america, reSmed.

Writes the sleep expert:

Globally, studies have shown that sleep along with other benefits, helps in improving our learning and problem solving skills. Whereas sleep deficiency on the other hand alters neuro-cognitive process, and we may experience symptoms such as irritability, poor decision making, low problemsolving skills, depression, loss of memory, among others. Thus, this world sleep awareness month, let’s take a pledge to relook at our sleep schedules, maintain a healthy circadian rhythm and also increase conversations around the need for a healthy sleep hygiene as we cannot achieve optimal health without taking care of our sleep. Why are we sleep deprived?

Barriers to a good sleep cycle may include a hectic lifestyle, long erratic working hours, and sleep disorders. Also, habits such as too much screen time, lack of physical activity, consumption of caffeine before bedtime and low exposure to sunlight may disrupt our sleep cycle. Underlying, sleep disorders are also causative of poor sleep. Insomnia is a widely known disorder, but obstructive sleep apnea (OSA), which is a form of sleep disordered breathing is also a common sleep disorder. OSA is caused due to momentary stopping of breath due to muscle relaxation of neck muscles while sleeping and can lead to repeated micro-awakening during sleep -- thus disrupting sleep. Statistics have shown that around 28 million people suffer from sleep apnea in India, 80 per cent of whom are undiagnosed. What are the consequences of a disordered sleep cycle?

The cumulative effects of a long period of sleep loss and sleep disorders have been linked to deleterious health consequences, including an impact on our cognitive functions, cardio-metabolic diseases, obesity, impaired immunity, etc. OSA impairs glucose metabolism and promotes weight gain, which puts us at the risk of type 2 diabetes mellitus. Individuals with OSA are at a higher risk of stroke and irregular heart beats. Hence, quite often OSA management goes handin-hand along with cardiovascular medications in individuals who have had a history of cardiac disease.

Few studies have also linked impaired sleep with the risk of cancer. A research at Stanford university has confirmed that sleep deprivation alters the balance of two hormones, cortisol, and melatonin. Cortisol helps in the regulation of immune system activity whereas melatonin helps to fight tumour growth and promote DNA repair, leading to cancer protective effects.

Sleep disorders have also been linked road traffic accidents and major industrial accidents globally. How can we sleep better?

It is important to be in sync with our body’s natural sleep -- wake cycle. We must set aside 8 hours for regular sleep and try to sleep and wake up at the same time every day. Exercise, exposure to sunlight are important to get good sleep. Pre-sleep activities such taking a warm bath and meditation also helps us sleep well.

In case of symptoms such as morning headaches, excessive daytime sleepiness, snoring, breathing pauses during sleep, unexplained fatigue, it is important to seek help of a sleep specialist. With the advent of digital technologies, sleep diagnosis is easily accessible in our bedrooms. One such test is OneSleepTest, which is one of its kind, safe, accurate, simple, and comprehensive home sleep test-kit being distributed by ResMed in India. Battling sleep issues with easy remedies and treatments is the first step we can take to manage the global problem of sleep deficiency. Sleep therapies can help in bringing us closer to living life to the fullest. By: Siddhi Jain

With longer days, blooming flowers of varied colours, chirping birds and light breezes, summer is one of the best seasons in a year. Basking in the warmth of the golden rays of the sun can give anyone’s mood an instant lift - it’s hard to stay upset or sad and people lighten up instead.

5 REASONS WHY WE LOVE SUMMER

While there are several reasons to love this wonderful time of the year, here are five top reasons why we love summer -

1. Summer vacations

The onset of summer is an exciting time for children and students everywhere as it also sets the stage for summer vacations. WIth no schools, homework or exams to spend countless hours studying and often burning the midnight oil, there’s plenty of free time with nothing to do.

Summer vacation is the perfect time to be more laidback, catch up on some much-needed sleep, hobbies and reading. It’s also great to get together with friends and go on trips to popular holiday destinations. 2. Trips to the beach

A trip to the beach is one of the best things to do in summer. Be it playing around in the warm waters of the sea, building sand castles, enjoying long walks barefoot on the sand or simply lying down on the sand and reading a book, beaches have something to offer to almost everyone. Summers and beaches are a perfect combination to let go, relax and enjoy the summer warmth.

3. More time outdoors

From going on picnics and having barbeques to going fishing, summer is the best season to spend more time outdoors. Picnics are the perfect way of catching up with friends and family while the smell of burgers, steaks and hot dogs is one of the best summer experiences. It’s also the best time to gorge on food as eventually, you’ll burn it all off with the activities that you might take up.

The weather is warm enough to go on hikes, bike rides, to camp outdoors and pursue various sports like basketball, football, volleyball and any other sport that’s a passion of yours.

4. Simpler dressing (and packing) options

Flip flops, shorts, sundresses and loose cotton shirts are the ultimate comfort clothing. You’re no longer weighed down by heavy winter clothes or layers. Without the several layers of clothing required to keep yourself warm, getting ready doesn’t take forever. Same goes for packing to go to holiday destinations -- it’s simpler and lighter.

5. Cold drinks and ice creams

Enjoying an ice-cold drink such as lemonade or delicious ice cream on a hot summer day is one of the simplest yet greatest pleasures of summer. From smoothies, fresh fruit juices to ice creams, there’s no dearth to the amount of soothing and cooling stuff that you can have in summers. It’s heavenly.

From nature to people, everywhere you see bright pops of colour, which instantly lifts spirits and makes life seem a lot less complicated. Long and bright sunny days simply can’t be beaten and have plenty of options to cheer up almost everyone.

It’s also the time of the year that we spend most of our time outdoors -- automatically making us healthier and more active. These are all absolutely wonderful reasons why we love summer.

Ritika Tiwari

Freelance Writer/ Blogger/ Content Strategist