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Can Sleep Apnea Kill You? Uncovering the Truth

Key Highlights:

Introduction

Today, we shall read about the subject of sleep apnea. Let’s dive together into this subject. You and I will discover what sleep apnea is. We’ll go through its myths and facts. We’ll understand its types too. Also, we will link it to deadly risks. We’ll tackle the fatal side of sleep apnea and available treatments for it. Next, we’ll look at signs that call for medical help. In the end, we’ll talk about the need for early diagnosis and treatment, with a FAQ section to wrap things up.

Understanding Sleep Apnea

Before we dig deeper, let’s define sleep apnea. Let’s also debunk some myths about it.

Simply put, sleep apnea is a serious sleep disorder. It displays as breathing halts during sleep. These pauses can last for a few seconds to several minutes and happen many times while you sleep. Many people don’t even know they have it because it is so common yet so often missed.

Myths Surrounding Sleep Apnea

Let’s clarify some false ideas:

Did you know? 

  • Sleep apnea can have various health complications, including an increased risk of heart attacks, strokes, and neurocognitive effects. source: AMA News Wire
  • Sleep apnea is linked to obesity, as weight gain can lead to increased airway collapse. source: AMA News Wire
  • Risk factors for sleep apnea include having a small upper airway, being overweight, and having a large neck size. source: fmcsa.dot.gov
  • Continuous positive airway pressure (CPAP) is a highly effective treatment for sleep apnea. source: health.gov
  • Oral appliances can be used to treat sleep apnea by opening the airway. source: health.gov
  • Sleep apnea increases the risk of heart, brain, and metabolic problems. source: health.gov

Causes of Sleep Apnea

Every health issue has its root causes. And sleep apnea does, too. It groups into two main factors.

Lifestyle Factors

Several life choices can cause sleep apnea:

Medical Conditions

Certain conditions up the risk for sleep apnea:

Although very uncommon, it is possible to die during sleep from untreated obstructive sleep apnea. This risk is believed to be higher in people of older age, in people with a critical illness, and in people with severe Obstructive Sleep Apnoea (OSA). If you frequently experience symptoms of sudden awakenings in the middle of the night to gasp air, visit a physician to get the symptoms thoroughly checked.

Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

Types of Sleep Apnea

You might not know this, but sleep apnea falls into two main types – Obstructive Sleep Apnea and Central Sleep Apnea.

Obstructive Sleep Apnea

Obstructive Sleep Apnea (OSA) happens when throat muscles block your airway at times during your sleep.

Causes and Symptoms of Obstructive Sleep Apnea

Factors causing OSA include excess weight, a narrow airway, chronic nasal congestion, and smoking. It shows up as loud snoring, sudden pauses in breathing, and gasping for air during sleep.

Central Sleep Apnea

Though less common, Central Sleep Apnea (CSA) happens when your brain fails to send the right signals to the breathing-control muscles.

Causes and Symptoms of Central Sleep Apnea

CSA can result from heart failure, stroke, and opioid use. It shows up as shortness of breath, sporadic disruptions of breathing, or having a tough time falling asleep or staying asleep.

Individuals with OSA have nearly a twofold higher risk of sudden death and cardiovascular mortality. Treatments and interventions related to decreasing this risk and other adverse outcomes are necessary to optimise survival.

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

Link Between Sleep Apnea and Mortality

While sleep apnea itself may not directly cause death, it sure adds to life-threatening health problems if untreated.

Sleep Apnea and Health Risks

Sleep apnea can cause both immediate and long-term health risks.

Short-Term Risks

In the short run, sleep apnea disrupts sleep, causing daytime tiredness and doziness, irritability, anxiety, and mood changes. It also triggers morning headaches and dehydration due to night sweating.

Chronic Risks

Unaddressed sleep apnea brings high blood pressure, heart disease, stroke, diabetes, depression, and poor cognition in its wake in the long term.

Treatment Options for Sleep Apnea

There’s good news! A range of effective treatments exists for sleep apnea. The most fitting choice depends on its severity and root cause.

Medical Treatments

Dealing with sleep apnea often asks for devices being used for moderate to severe cases.

Common treatments include:

Lifestyle Modifications

Small life changes can cut mild sleep apnea’s effects. These changes include:

Importance of Medical Intervention

If you think you might have sleep apnea, seek medical help right away. When it’s about your health, better safe than sorry, right?

When to Consult a Doctor

Show up at a doctor’s office if you spot anything odd about your sleep or wake cycles. Get help if you’ve seen a pattern of loud snoring, frequent wakings, extreme daytime fatigue, morning headaches, or trouble focusing.

Conclusion

After our joint exploration of sleep apnea, remember these key points. Firstly, sleep apnea is common, posing a widespread concern. Secondly, not diagnosing or managing sleep apnea risks serious health issues up to and including premature death. But remember the good news: early detection and managing sleep apnea cut these risks a lot. Staying aware of symptoms and getting help if needed is crucial. Remember: speaking out is the first step towards a cure and prevention is the best medicine.

Frequently Asked Questions (FAQs)

What is the life expectancy of someone with sleep apnea?

Hard to predict, but untreated sleep apnea spikes the risk of serious health conditions. These might shorten life expectancy.

Is death from sleep apnea common?

While sleep apnea itself usually doesn’t cause death, complications from it can lead to life-threatening scenarios. Proper treatment, however, reduces these risks.

What happens if I don’t treat sleep apnea?

Ignoring sleep apnea can lead to problems such as high blood pressure, heart disease, stroke, and diabetes. Plus, your sleep quality worsens, causing daytime tiredness and other issues.

Can you suffocate with sleep apnea?

Sleep apnea causes brief cessations in breathing but is not the same as suffocation. However, treating sleep apnea is crucial due to the health risks it carries.

References:

  1. American Heart Association. Sleep Apnea and Heart Health [Internet]. [cited 2023 Jul 21]. Available from: https://www.heart.org/en/health-topics/sleep-disorders/sleep-apnea-and-heart-disease-stroke

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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How Sleeping Less Is Doing You More Harm Than Good?

Introduction

Sleep is a vital function that is often compromised in our lives these days. The prime reasons for this neglect are overworking throughout the day and leading an unhealthy and unregulated lifestyle. The present generation glorifies being a workaholic and wears sleep deprivation (visibly noticeable by the appearance of dark circles, swollen eyes and pale and dull-looking skin as per the American Academy of Sleep Medicine) as a badge of honour. Sleeping less than 5 – 6 hours a couple of times a month, though acceptable, can become an overarching health problem if it becomes a staple habit in due time.

The pandemic has significantly increased stress and anxiety in people’s lives. Not only has work pressure increased but also the stress and negativity at home and the outside world has impacted mental health adversely. This has taken a toll on sleep at night. As per the Sleep Foundation Organisation, the Pandemic has led to the formation of a new concept known as ‘Coronasomnia’ which refers to corona induced insomnia troubles.

In this blog, we will take a look at the benefits of good sleep for your mental as well as physical well-being. 

5 Impacts of Poor Sleeping Habits

1. Less Sleep Equals to More Weight Gain 

As per many studies, poor sleep or shorter sleep duration at night is linked to obesity as well as weight gain. Sleeping fewer hours impacts your hormones and makes your muscles sore. This makes exercising difficult. Furthermore, effects of poor sleep include an increase in your appetite for more carbohydrate-enriched or sugary foods thereby contributing to your weight gain. This is because sleep deprivation leads to a decrease in the hormone called leptin which sends the message of satiety to your brain and increases the hormone ghrelin which promotes more feelings of hunger.

Sleeping for 7 – 8 hours solid every night is essential for a healthy and well-functioning body. 

2. Poor Sleep Quality Makes You Depressive 

Mental health disorders are strongly linked to sleep disorders. Those who sleep for less than 6 hours every night stand a high chance of developing insomnia and feel irritable and less productive during the day. Chronic insomnia conditions were in turn interlinked with depression and anxiety. When it comes to good mental health the importance of good sleep is uncontested. 

Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression, reduced immune system function and lower sex drive.

Dr. M.G. Kartheeka, MBBS, MD

3. Sleep Deprivation Affects Your Overall Health 

It has been scientifically proven that those who slept for shorter durations had a more compromised immune system. Such people were more prone to catching colds and flu. Sleeping 8 hours daily can strengthen your immunity and help you to fight commonplace conditions such as the common cold. 

Additionally, when you don’t sleep properly, the cells of your body get insufficient time to repair. Sleep loss also aggravates cell damage and leads to inflammation. The benefits of good sleep include keeping long-term inflammatory issues such as Crohn’s disease under control.

4. Good Quality Sleep Promotes Productivity and Focus 

This is a known fact that poor sleep adversely affects your cognitive powers and concentration. When you sleep properly at night, it helps you to focus better at work or school/college. You are more alert and less forgetful. Those who slept 6 – 8 hours every day were found to be more productive with their time as opposed to those who slept less or did not sleep at all to finish their tasks. 

A good night’s rest is essential for memory consolidation. When we are awake we acquire or learn new things and also recall these bits of information when the need arises. For something to become a part of our long-term memory, it needs to settle in the deeper recesses of the brain. This process is known as consolidation and it takes place when you sleep at night.

5. Poor Sleep Affects Skin and Health 

Another known fact is that of the importance of good sleep for healthy skin and hair. When you sleep less, your body releases cortisol, a stress hormone that further catalyses the breakdown of collagen. Collagen is a type of protein that promotes skin elasticity and makes it look younger and glowing. Poor sleep contributes to fine lines, puffiness, wrinkles, dark circles and overall makes you look dull and older than your years. Good quality sleep promotes healthy skin and shiny and smooth hair.

How to Ensure a Healthy Sleep Ritual

Getting a good night’s sleep is no rocket science and can be easily achieved by following a few tips. But once you embark on your mission to get the quality sleep you must ensure to maintain consistency otherwise soon you will fall into your old ways. Here are a few ways you can aim to get restful sleep:

Conclusion

Sleep is essential for a well-functioning mind and body. During sleep, your body and brain undergo an array of repair processes. If you feel that the pandemic has disrupted your sleep cycle and you are suffering from various sleep disorders, it is advised that you seek medical attention. The more you disregard the importance of good sleep at night the more you put yourself at risk of developing various health disorders. 

Also Read: Can Sleep Apnea Kill You? Uncovering the Truth

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Can You Learn New Things In Your Sleep?

We spend nearly 1/3 of the day asleep. While sleep is absolutely integral to the health and wellbeing of both our minds and bodies, some people want to spend those sleep hours a little more productively. Maybe by acquiring new skills. This brings us to the question, can you learn new things when you sleep? The answer is yes, you can, but it depends on what you mean by learning. You can’t learn a whole new language from scratch until you become proficient in it in your sleep. Learning in your sleep is a little more subtle than that.    

Why is sleep recommended when it comes to learning?

Scientists have known for a long that to truly learn and remember something you have to get some sound sleep. It is vital to the whole learning process. Sleep helps you consolidate your memory. Suppose you read something today that you want to file away in your memory, you need to ensure you sleep soundly tonight. Because unless you allow yourself to sleep soundly, that memory will not be consolidated.  

When you sleep, your brain sifts through everything you have learned that day, organizes and categorizes it and deletes all the irrelevant information. This entire process is responsible for creating a memory and once your brain has created a memory of the thing you had learned, you will be able to reproduce it anytime you want.

Also Read: Can Sleep Apnea Kill You? Uncovering the Truth

Does sleep do more than just forming memories?

For a very long time, scientists thought that the only association sleep has with learning is helping your brain consolidate memory. But new studies have thrown light on a startling new fact- that the faculty of your brain that is responsible for learning and accumulating new information stays very much active even when you are sleeping.  

According to scientists, your brain continues to record bits of new information and stash it away for later use.   You will be able to learn and memorize words from a new language while you are asleep.  

If you play an audio recording of foreign words and their meanings while you are asleep, your brain can memorize them.  

What surprised scientists are that even after waking up, people can recollect the words they had learned while they were asleep. This happens even if they have no clear memory of them listening to an audio that played those words in their sleep.  

This form of learning takes place through what is called implicit memory and this is not just limited to expanding your vocabulary but learning much beyond that. Just make sure that the information being relayed is played in a loop, reiteration helps your sleeping brain retain the memory better.

research demonstrates that learning during sleep is possible, but that sleep-learning invariably produces memory traces that are consciously inaccessible in the awake state.

Dr. M.G. Kartheeka, MBBS, MD

Read More: Effects of Sleep Deprivation   on the Brain

Does this happen throughout your sleep duration?

No, there is a caveat, learning can take place during short-wave sleep. Essentially, when you are in a phase of light sleep, your brain is much more active than during deep sleep or Rapid Eye Movement (REM) sleep and that is why it is more sensitive to external stimuli.

Conclusion –

To conclude, learning in your sleep is an exciting concept because, unlike other learning methods, you don’t have to do much other than play a recording and fall asleep. So if you have time on your hands, you can give it a try.  

Read More: 6 Health Benefits of Sleep For Mind & Body

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

Workout Or Sleep When Tired?

This is an internal struggle most of us had to endure. After a long day, you feel tired to your bones and yet it’s the time you have assigned to exercise. But you feel like you don’t have an iota of strength left in your body and you would like nothing better than to hit the sack. And then you would be berating yourself on missing out on your daily exercise routine. So, what ought you to do? Sleep or exercise?

Exercise when you are tired?

The advice to exercise when you are exhausted may seem counterproductive. But, if you are reasonably tired, and have tonnes of activities lined up ahead of you, it may actually be a very good idea. That is because a moderately intensive 20-minute exercise can give you an enormous energy boost. When you work out, it releases a flood of endorphins aka the happiness hormone. They are also painkillers and can relieve your aching muscles. Exercise gets your heart racing which pumps blood more efficiently all over the body, driving away weariness.Moreover, exercising when you are tired will help you sleep better at night!But, you need to be cautious. If you are exhausted, your muscles are sore. An intensive workout session may cause rips and tears in your muscles. It may even impair your immune system. So, go easy on yourself. Opt for full-body exercises that will ease the stress out of your muscles without taxing them too much. Be aware of your comfort level. What may work for your contemporaries might not be apt for you.

Here are a few exercises you can try out –

  1. A brisk jog around the park
  2. Dance workout such as Zumba
  3. Swimming
  4. Jump rope
  5. Cycling
  6. Elliptical trainer
  7. Stretching exercises
Many of these activities are fun and the very fact that they are not tedious will motivate you to exercise.Also Read: Vitamin D3 Deficiency Symptoms: A Comprehensive Guide to Signs and Management options

Or Should You Sleep?

There are some instances when sleeping is indeed the ideal course of action. If you had been going through a phase when you had been toiling away like a maniac and sleeping fewer hours than usual, then your body is telling you that it needs some shut-eye to recharge its batteries. So go ahead, catch a few winks!

Understand your Weariness –

But if you are tired beyond reason, ask yourself, why are you so exhausted? Is it because you are not getting enough sleep? You have too much on your plate and you can barely cope? Or maybe you are stressed out. But, sometimes weariness could indicate some deep-seated underlying illness. That is why, if you find yourself dropping dead with exhaustion, the first thing you should be doing is consulting a doctor!Your body is a finely crafted machine. It needs exercise to be in peak shape. It requires sleep to rejuvenate itself. So, don’t skip either.Must Read: Sleep Apnea: Symptoms, Causes And TreatmentDisclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Quality Of Sleep Vs. The Quantity – Which Is More Important?

You may have heard that doctors recommend 7-8 hours of sleep every day to keep your mind and body functioning at their peak. But more recently, another argument that is doing the rounds is, is it only the duration that matters? How about the quality of sleep? Many doctors today consider the ability to get a night’s worth of sound sleep to be a better indicator of health than the hours you spend sleeping.

Sleep Duration –

Sleep duration is not constant. It changes with your age. For example, infants sleep away the whole day. As you grow older, you sleep for fewer hours. Another factor that influences your sleep duration is stress. Anxiety and worries do not allow you to sleep for long periods. You might find yourself waking up frequently or tossing and turning in bed. So, even if you get 6 or seven hours of sleep, you would still feel drained and groggy on waking up.The time you spend in front of your computer screen or on your phone too negatively impacts your sleep duration. Most people are on social media or watch a web series when they turn in for the night. It pumps cortisol and adrenaline- the stress hormones into their system, which may keep sleep at bay. That is why the amount of hours you are in bed is not equivalent to the duration of sleep.Read More: 9 Side Effects of Less SleepEven, the temperature has a say in how many hours of shut-eye you are likely to get tonight.Another reason you have no power over how many hours of sleep you pack in every day is the circadian rhythm. All of us are equipped with an internal clock called the circadian rhythm, which hates surprises or upsets and wants us to stick to a fixed routine. Circadian rhythm requires you to be diurnal- stay awake during the day and sleep throughout the night. But, for many people, it is impossible to adhere to that routine. Many of us have to work night shifts which mess up our sleep hours.Because there are so many factors that can affect sleep duration, scientists do not attach much importance to it.Must Read: How Many Hours Should We Sleep?

Quality of Sleep –

Sleep quality is essentially uninterrupted sleep. It is the quality that determines how well you will be able to function the next day. When you sleep soundly and uninterrupted, your brain can flush out the wastes that had been accumulating in the cells during the day. When your sleep is disturbed, your brain can’t cleanse itself. If this goes on for some time, psychological ailments like forgetfulness, dementia or Alzheimer’s may set in.Untroubled sleep also helps with your cognitive abilities and speeds up learning, storing of data and recollection.

Few Ways You Can Enhance Your Sleep Quality –

  1. Stay away from cell phones/laptops when you go to bed.
  2. Don’t go to bed too late.
  3. Dim the lighting of your room.
  4. Eat at least an hour before going to bed.
  5. Don’t read an ebook, opt for a physical one.
  6. Do a few stretching exercises at night to relax your muscles.
  7. Work out in the evening to release all the excess energy.
  8. Take a refreshing shower before going to bed.
  9. Essential oils, especially lavender, promote sleep.
Read More: How to Get Good Sleep At Night?The number of hours of sleep you get every night is sometimes beyond your control. But you can try to improve your quality of sleep because eventually the quality of sleep trumps quantity. Employ the above-mentioned tips to enhance sleep quality and if they don’t work, consider consulting a doctor.Also Read: Can Power Naps Help You Become Smarter?Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Impact Of Caffeine Overdose You Should Know!

Caffeine  overdose is a reality and we need to accept it. Energy drinks, like coffee and even tea (Indians love their chai), are popular beverages that  help to lessen sleepiness, increase energy and maintain alertness. Energy drinks are generally used for temporary relief of distress or the positive effects on attention and performance. These behaviours are also routine for young students to improve performance in studies and sports and professionals to enhance their work-related performance.

These drinks contain chemicals like caffeine, taurine, and vitamins hence can be called caffeinated beverages. These are popular among teenagers and young adults. However, these drinks in addition to caffeine may contain several stimulants and simple sugars, which increase their caloric content.

Since the caffeine concentration in these drinks is high, their overconsumption can have detrimental effects on one’s health. It affects the quality and duration of sleep if consumed in excess. People who habitually consume large amounts of coffee may develop a dependency on it. Serious problems have been reported when caffeine-containing products are consumed in more copious amounts. Mainly children, adolescents, and young adults can develop anxiety, fits, agitation, migraines, sleeplessness, dehydration, gastrointestinal problems or abnormal heartbeat. Importantly, it has been recently demonstrated that energy drinks also induce an ill effect on the functioning of the heart and reduce blood flow to the brain under mental stress. Moreover, caffeine has also been shown to cause damage to the muscle and kidneys.

The outcomes after caffeine toxicity are excellent. Mortality is very rare for patients who seek treatment. Those who do not seek treatment or the treatment is delayed may develop seizures, arrhythmias, or even aspirate vomitus.

Dr. M.G. Kartheeka, MBBS, MD

Also, over-consumption of caffeine by pregnant mothers could have harmful effects on the healthy development of the unborn child.

Also, the effect of caffeine overdose produces is specific to an individual. Hence, the effects may be different in different individuals for the same amount of caffeine.

Symptoms of caffeine withdrawal begin 12 to 24 hours after the last caffeine intake and can last two to nine days, and may include a headache, fatigue, decreased energy/activeness, decreased alertness, and drowsiness. Tapering consumption is often found to be helpful.

Dr. Ashish Bajaj – M.B.B.S, M.D.

Considering the ill-effects of excessive use, energy drinks and caffeine-containing beverages should be limited to occasional consumption. These should be avoided before or during sports practice. People with specific heart-related ailments should seek medical advice before consuming such drinks. Parents should restrict the consumption or abuse of energy drinks by their children. Consumption of coffee in a limited quantity is acceptable in otherwise healthy people. The amount one can consume without any ill-effects or experiencing caffeine overdose vary since its effect is individualistic.

Also Read: Decoding Caffeine: How Much is Too Much?

Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients, and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.

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Managing Stress: How To Keep Calm And Carry On?

To look good, we take care of our external appearance but to feel good we need to consider our internal body environment. In this age of constant pressures of different kinds, we need to maintain life by managing several stressors or managing stress triggers. Depending on the stressors our body responds differently. Moreover, each person  reacts differently too, to the same stressor depending on his or her personality. Life event like extents of loss, dishonour and danger are related to the development of psychiatric disorders. Injury, damage to property, loss of resources, the demise of a near one and apparent life threat, divorce, business failure, natural disasters are other possible causes of stress. Among consequences of stress that link to health is increasing smoking, substance use, accidents, sleep problems and eating disorders. People who live in more stressful environments like these may thus get addicted faster and experience higher mortality from various ailments and also suffer from lifestyle diseases.Stress can be short-term or long-term. However, continuous short-term stressors also cause several problems in our body system. Stress affects our body and our ability to fight diseases, increases some chemicals in our body which negatively affect blood pressure and if not controlled may lead to complications.We as humans are resilient and usually able to cope with adverse circumstances. Generally, in young, healthy individuals the body can manage stress. Nevertheless, people with chronic ailments, the elderly or who are genetically prone to be affected by stress would need help.Also read: Improve mental and emotional health- practice emotional first aidWe must accept the fact that we need to live and maintain life along with the stressors be it at the workplace, in a marriage or insecurity in schools, malls, other public places. Once we learn to accept certain facts, we shall be able to find solutions to manage these through various means.Nonetheless, even after adequate planning and effort, some issues may spring up, so learn to anticipate these, plan for such situations. Most importantly be realistic with yourself, understand and acknowledge your limitations and work around them, so that you are much more prepared. Practising yoga or any form of exercise can make you feel energetic and positive. The benefits  of Meditation are also vital in responding to stressful situations. Eating right, sleeping enough is essential so that the body is well-equipped to put up a tough fight. Take adequate breaks in the form of long walks, short vacations, fun activities to move away from the routine, monotonous life. Follow your unfulfilled dream, make time for a hobby class. Keep away from negative people and thoughts, or if unavoidable, learn to ignore them. You must be aware of stress eating. A little more or less of anything can escalate your stress level.In fact, though we have no control over stressors, we definitely can decide our responses. As aptly quoted ‘When you can’t control what’s happening, challenge yourself to control the way you respond to what’s happening. That’s where your power is!’Also Read: Trench Mouth: Causes, Symptoms, and Research-Based Treatment OptionsDisclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Decoding Sleep and Nutrition by Dr. Naaznin Husein

It is interesting to see we never miss charging our Mobiles in the night under any circumstance as we know having a phone running on low battery is utterly nightmarish at work.However, we often forget to recharge our batteries every night with adequate sleep, very often feeling completely tired and drained throughout the day.Some clear signs and symptoms of less sleep or disturbed sleep A Fatigued, sleep-deprived mind leads to a tired and fatigued bodyIf you need a lie-in on weekends to make up for lack of sleep during the week, you may be at risk for obesity and type 2 diabetes, a study suggests.The findings, shown at the Endocrine Society’s annual meeting, suggested that an increase in sleep could help patients. Researchers also found that as little as 30 minutes a day, sleep debt can have significant effects on obesity and insulin resistance.Studies have already shown that shift work can rapidly put healthy people into a pre-diabetic state.The action of throwing the body clock out of sync is a thought to disrupt the natural rhythm of hormones in the body, leading to a host of health problems.It has been suggested that people who are experiencing short-term sleep restrictions process glucose more slowly as compared to individuals receiving full 8 hours of sleep, increasing the likelihood of developing type 2 diabetes.Know your sleep enemies and combat them For friends who may have a long commute from work to home, ensure you grab a healthy lean protein-rich snack (Hard Boiled eggs, Chicken Wrap with vegetables, Tofu sandwich) or a mini-meal by 6.30 – 7 pm when leaving from the office and avoid falling prey to a heavy meal (Thali full Garam Khanna) when you reach home. This may cause a lot of heartburn and abdominal discomfort. This may be, especially if you overeat or eat certain foods that induce heartburn. Lying down may help as reflux symptoms can cause burning chest discomfort and a bitter taste in your mouth. Some people describe this as burping up food. Spicy and acidic foods like citrus and tomatoes may be especially bothersome. Alcohol, chocolate, and even peppermint may also worsen heartburn and reflux. Eating too close to bedtime may harm your sleep. Ideally, keep a gap of at least 2 hours between meals and sleep. Initially induces sleep. Also, caffeine in coffee, tea, soda, energy drinks, and chocolate should be avoided. It blocks adenosine, a chemical that naturally makes us feel sleepy, and when consumed too close to bedtime may contribute to insomnia. It can also increase the need to urinate, which can lead to disruptive nocturia. Not everyone is sensitive to caffeine, but if you are, consider restricting its consumption to earlier in the day (stop using by mid-afternoon). While training is a must, avoid intense activities closer to bedtime as it may lead to a complete stimulation and delayed sleep and complete disruption of circadian cycles. Light stretching exercises in the evening along with yoga and mindful meditation can help induce better sleep.Read More: What is The Best Time to Exercise? A warm cup of hot milk or Turmeric Latte also known as Haldi milk can be a great sleep inducer and helps reduce inflammation.Include complex carbohydrates with lower Glycemic index food like millets (Ragi, Jowar, Amaranth (Rajgeera, quinoa) as a part of your night dinner. Avoid desserts and sugary foods closer to bedtime. Lack of sleep increases stress, low levels of depression and huge cravings to satiate the taste buds Sugar, Fat, and Salt cravings. The desire to eat emptied calorie food, colas, chips, Samosas, Cakes is highly pronouncingAbsolute Food Essentials which Promote sleepWalnutsEnsure you include nuts like Walnuts. A daily dose of 28gms approximately, 12-14 halves of walnuts should be added as a mid-evening snack (In replacement to high fat- snacks) or as a pre-workout meal. The fatty acid makeup of walnuts may also contribute to better sleep. They provide ALA, an omega-3 fatty acid that is converted to DHA in the body. DHA may increase the production of serotonin, a sleep-enhancing brain chemical.Several other foods have sleep-promoting properties, but they have not been explicitly studied for their effects on sleep. Other Daily Lifestyle tipsA warm water bath can soothe the body after a hectic day at work and helps relax the muscles.Reduce Screen TimeLong hours of screen time at night keeps us from falling asleep and sleeping well due to cognitive stimulation and sleep deprivation. Your brain’s electrical activity increases, neurons race and divert you from calming down into a peaceful state of mind for sleep.Also, the physical act of responding to an email, text, or video increases the tension in your body which results in stress. Your body then produces the stress hormone – cortisol, released by the adrenal gland aversive to sleep.Furthermore, the brain naturally creates the hormone, melatonin that regulates the sleep-wake cycle. Too much light from video screens at bedtime affects the melatonin production giving the body the impression that you aren’t ready to sleep. Also, the screen emits light that suggests to the brain that it is still daytime which contributes to insomnia and sleep deprivation. Holding a device such as a smartphone close to one’s face increases this effect giving the brain the wrong signal as if it’s not time to go to sleep. The best advice is to stop watching TV or using smartphones and other screen devices an hour or two before bedtime to give your brain a rest and the correct signal that it is time to sleep.Must Read: How to Get A Good Night Sleep? – 10 Tips to Sleep Better At NightHarvard Medical School scientists concur that specific wavelengths of light suppress the sleep-inducing hormone melatonin in the brain.How much should we sleep?The National Sleep Foundation (NSF), along with a multi-disciplinary expert panel, issued its new recommendations for appropriate sleep durations”¦ So, stick to the age-old mantra –Early to bed and early to rise makes a man healthy and wise.Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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Attention Millennials: Regular Sleep is the Key to Good Health!


Disproportionate working hours–even at night–are becoming more and more common in our society.

Lack of sleep affects thoughts and awareness universally. It is proposed that humans need sleep, for the maintenance of energy and handling of information. Sleep deprivation occurs when insufficient sleep leads to diminished performance, decreased alertness, and a decline in health. It also increases failures to carry out intended actions, which may raise severe concerns in certain circumstances. It also has a detrimental effect on our ability to process emotional information. Reduced quantity of sleep increases the risk for depression, which in turn increases the risk for decreased sleep. It also raises the risk of increased pain perception. Decreasing either the amount or quality of sleep reduces the effectiveness of the insulin in our body and glucose tolerance. It may also lead to an inconsistent increase in food intake, a decrease in physical activity, and weight gain. Therefore, it is probable that decreased sleep duration may increase the incidence of type 2 diabetes, obesity, and cardiovascular disease.

Thus, sleep deprivation not only increases the risk of various lifestyle diseases but also can cause unfavorable behavioral changes, in turn, increasing stress and loss of sleep.

It is essential to deal with the loss of sleep and its effects early on to avoid long-term consequences.

To ensure a good night’s sleep, avoid a heavy dinner, tea, coffee, aerated drinks and any other item that stimulates your brain. If you generally have difficulty falling asleep, avoid naps during the day.

Practice planning things to avoid longer working hours at night. Habituate yourself to stop work and shut down all gadgets at least 30 minutes to an hour before going to bed. Read something pleasant or meditate or take a hot shower to put yourself to sound sleep.

If some assignment on the next day is going to deter you from sleeping well, finish it off early in the day; else it is sure to spoil your next day with the reduced alertness due to lack of sleep. This is equally important for children.

Fix your sleeping time and duration. Plan everything else around it, not the other way round.

Read More: How to Get a Good Night Sleep?

You are bound to perform better with sound sleep than otherwise.

Also Read: Can Sleep Apnea Kill You? Uncovering the Truth

Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute fairly common advice given to patients and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.