Friday, July 26, 2019

Night Owl Turns Into An Angry Bird!

Isn't that true? If you do not sleep for an entire night,  just like an owl, and next day you sure are going to turn into an Angry Bird!

Sleep is very important for our Physical and Mental health. Sleep impacts our thinking and our memory. Lethargy and daytime fatigue are also very common when we have less or no sleep. Also, it doesn’t take long for the poor sleep to affect our gut. Like food, good healthy sleep is also very important for the overall good health. 

Sleep Deprivation:
Sleep deprivation, also known as insufficient sleep or sleeplessness, is the condition of not having enough sleep.
 Sleep deprivation may lead to further problems with higher-level functions, such as planning, organization, and judgment.

Signs of Sleep Deprivation:
• yawning,
•depressed mood.
•difficulty learning new concepts.
•inability to concentrate or a "fuzzy" head.

Effects of Sleep Deprivation on your Mind and Body:

1. Digestion and Sleep Connection: 
Often we tend to eat out on weekends or delve in eating junk food, and then our digestion goes for a toss. Insomnia and digestive problems are interrelated. Digestion problems like heartburn, constipation, stomach pain all these problems lead to insomnia.
If you’re prone to digestion issues, you’re likely to have trouble sleeping. And, if you have trouble sleeping, it is likely that your digestion will get affected.

2. Microbiome and Sleep are related:
Microbiome is referred as the second brain as it is home to a nervous system and 100 million neurons. The nervous system of the microbiome communicates with the brain and CNS, Central Nervous System, which helps to regulate hormone production, immune system function, digestion and stress responses.  These microbiomes are also found in intestine which produces and releases many sleep – influencing neurotransmitters like dopamine, serotonin which is also produced by the brain. Melatonin is produced in the gut as well as in the brain. 

According to Researchers, Preliminary evidence indicates that microorganisms and circadian genes can interact with each other. The characteristics of the gastrointestinal microbiome and metabolism are related to the host's sleep and circadian rhythm. Moreover, emotion and physiological stress can also affect the composition of the gut microorganisms. The gut microbiome and inflammation may be linked to sleep loss, circadian misalignment, affective disorders, and metabolic disease. In this review article, we discuss various functions of the gut microbiome and how its activities interact with the circadian rhythms and emotions of the host. ncbi
Hence these microbiome in our body along with different bacteria and other microbes has an effect on our mental and physical health which in turn influences our mood, immune system, sleep and various chronic disease.

3. Constipation and Sleep: 
When we eat junk food, or any unhealthy food which is less in fiber and more in saturated fat. Such unhealthy foods will result in constipation. Mental stress can lead to constipation as well. Too much stress can upset your gut and thus can make your constipation even worst.
Experts also think that levels of serotonin, a chemical your body makes, play a role in the movement of your bowels, along with affecting your mood.  

4. Sleep, Mood, Anxiety interconnected:
The vagus nerve is one of the biggest nerves connecting your gut and brain. It sends signals in both directions. In line, there is preliminary evidence for gut bacteria to have beneficial effect on mood and anxiety, partly by affecting the activity of the vagus nerve. ncbi.
Lethargy and daytime fatigue, are also common side effects of sleep disturbances.

Rules and Remedies for a Good Sound Sleep:
1.Set up Daily Bedtime Routine: 
Go to bed early and get up early. Do not stay up late. Try to complete all the tasks before bedtime. Try to hit the bed half an hour before your bedtime. Do not browse electronics on the bed. Make your bed no electronics zone. Maintain this strict discipline on the bed. It will help you in the long run for more peaceful sleep and in turn good peaceful life. keep the bedroom quiet, dark and a comfortably cool temperature.

2.Eat healthy food:

 Include lot of greens, fiber, fruits, easy to digest foods in your daily diet. Try to avoid frozen foods which has tones of preservatives, processed foods which are harmful for your gut. Such unhealthy foods make you constipated. Keep your gut free from artificial colors and preservatives. Try to eat fresh and healthy food. Best foods to overcome constipation are Berries, peaches, apricots, plums, raisins and prunes which are high in fiber. Avoid too much sugary foods, refined flours. Enjoy whole grains. Foods that are healthy gives you good sound sleep. Having a glass of warm milk with a pinch of turmeric and nutmeg powder can give you sound sleep. If someone in allergic or sensitive to lactose can have green tea before bedtime. Avoid alcohol if you have constipation. Alcohol if consumed in large quantities can cause dehydration which further leads to constipation.

3.Exercise regularly during the day: 
Maintain daily exercise routine for maintaining good physical health.

4.Avoid Stress during bedtime:
Avoid stressful discussions or too emotional issues during bedtime. 

5.Practice Anulom Vilom: 
Also known as the alternate breathing technique, is excellent for respiratory problems and asthma. It facilitates proper functioning of the lungs, mitigates stress, lifts up your mood and keeps stress at bay. This yoga pose is perfect for all ages.

Benefits of Anulom Vilom Pranayam. Not just Yogis know anulom vilom pranayama benefits. Scientists also have discovered through a research that the nasal cycle corresponds with brain function. The electrical activity of the brain was found to be greater on the side opposite the less congested nostril.
Anulom Vilom or Alternate Nostril Breathing is an excellent breathing exercise to balance the right and left side of the brain and to calm down your thoughts. While practicing Anulom Vilom, keep your focus on your breath, following each movement of your breath.

How to do Anulom Vilom:  

- If you begin from the left then close the right nostril with your right thumb and inhale slowly to fill up your lungs.
- Now, exhale slowly from the right nostril.
- It is essential to focus on your breath and practice the technique slowly.
- Repeat 60 times or for 5 minutes. You can do this any time of the day.

6.Bedtime Relaxation Technique:
- Have a cup of herbal tea which can put you to sleep (chamomile, green tea, peppermint tea, yogi tea, tulsi tea, Brahmi tea all that keeps you relax).
- Massage your foot with oil, rub a coconut oil, or sesame oil to your feet, gently massage the foot with your fingers for 4-5 minutes. It instantly relaxes you.
- Have a warm bath with Epsom salt, alternatively, you may just soak your feet in warm water with Epsom salt in it. It also helps in relaxing your mind.
- Listen to very soothing music like waterfall, rain, or simple relaxing instrument.
- Some people do believe meditation at night helps to get peaceful sleep. Meditation is very powerful tool to calm our mind down. Hence, meditating just for 5-6 minutes before bedtime can go a long way.

Sleep also appears to be necessary to prepare the brain for learning. When the brain is deprived of sleep, it is difficult to concentrate and form new memories. Lack of sleep disrupts the brain's ability to balance emotions and thinking abilities, lowers the body's natural defenses, and increases the chances of developing chronic medical problems. So lets keep ourselves healthy with good healthy food and good sound sleep. 
Therefore, DO NOT be night owls, have a good night sleep and turn yourself into a happy Songbird in the morning, chirping all day stress-free with positive energy.

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