Fixing sleep cycle crucial to dodge diabetes, obesity, heart diseases: Doctors

In a world inundated with caffeine addiction and excessive screen time, health experts are sounding an urgent alarm: a disrupted sleep cycle or chronic sleep deprivation may be paving the way for serious health conditions such as diabetes and heart disease. The solution? Taking proactive steps to rectify our sleep habits and adhering to proper sleep hygiene guidelines recommended by medical professionals. By doing so, we can lay the foundation for a healthier life.

In today's fast-paced lifestyle, many of us have unwittingly become creatures of the night, sacrificing sleep for endless tasks and digital distractions. But beyond these obvious culprits, a multitude of factors chip away at the quality of our sleep. A disturbed sleep cycle isn't merely an inconvenience; it ushers in daytime drowsiness, reduced work efficiency, indigestion, and a host of other maladies that erode our overall well-being.

Although it may be hard to believe, your overall health depends on how well you sleep at night. "Sound sleep is crucial for humans as it plays a vital role in their physical and mental well-being. During sleep, the body repairs tissues strengthens the immune system and regulates hormones. It also consolidates memories, enhances cognitive functions and improves mood and emotional resilience, leading to better overall health and performance," elucidates Dr. Dixit K Thakur, a consultant specialising in pulmonary critical care and sleep medicine at Artemis Lite in New Delhi.

Expanding on this notion, Dr. Samir Garde, who helms the Department of Pulmonology and lung transplant at Global Hospitals in Mumbai, underscores the dire repercussions of an erratic sleep cycle. "Disturbed sleep cycle can have significant effects on health. It can lead to daytime drowsiness, reduced productivity, impaired cognitive abilities, mood disturbances, increased stress, chronic conditions like cardiovascular disease, obesity, diabetes and mental health concerns, a weakened immune system and an increased risk of accidents."

The pressing need to rectify sleep patterns and embark on a journey of self-correction cannot be overstated. Recognising the urgency of this matter, we consulted health experts to elucidate the factors corroding sleep quality and offer tangible steps towards rehabilitation.

Causes of a disturbed sleep cycle

1. Stress and anxiety: Worries, anxieties and excessive stress can keep the mind alert and prevent it from relaxing, making it difficult to fall asleep.

2. Poor sleep habits: Irregular sleep schedules, excessive napping during the day and inconsistent bedtime routines can disrupt the body's natural sleep-wake cycle.

3. Environmental factors: Noise, light, temperature and uncomfortable bedding can disturb one's sleep.

4. Caffeine and stimulants: Consuming caffeine or other stimulants a few hours before bedtime can interfere with sleep.

5. Electronic devices: Exposure to screens before bedtime can hinder the production of the sleep hormone melatonin, making it harder to fall asleep.

6. Medical conditions: Certain medical conditions such as sleep apnea, restless leg syndrome and chronic pain can disrupt sleep.

7. Medications: Some medications may have side effects that interfere with sleep patterns.

Persistent difficulty in falling asleep points towards several sleep conditions that include insomnia, sleep apnea, restless leg syndrome, GERD or gastroesophageal reflux disease, chronic pain and other mental health concerns like anxiety and depression.

Garnering insight from Dr. Thakur, "We must appreciate that a disturbed sleep cycle may not invariably be tethered to insomnia or analogous sleep conditions. Sporadic sleep troubles, borne of stress or lifestyle dynamics, are commonplace. The classification of insomnia is reserved for sustained and recurrent sleep disturbances that seep into everyday functionality."

Dr Garde expounds on insomnia, clarifying, "Insomnia is a sleep disorder characterised by persistent difficulty falling asleep or staying asleep, despite having the opportunity for adequate sleep. It is diagnosed when these symptoms occur at least three nights a week for three months or more".

Common symptoms of insomnia include:

1. Difficulty falling asleep at night

2. Waking up frequently during the night

3. Waking up too early in the morning and being unable to go back to sleep

4. Feeling tired and fatigued during the day

5. Irritability and mood disturbances

6. Difficulty concentrating and remembering things

7. Impaired performance at work or school

8. Increased accidents or errors

Treatment for insomnia typically involves a combination of behavioural and lifestyle changes, and in some cases, medication may be prescribed. Behavioural interventions like cognitive-behavioural therapy for insomnia (CBT-I) can be effective in addressing underlying sleep issues.

The recovery time for insomnia varies depending on the individual and the severity of the condition. Some people may experience improvement in their sleep patterns within a few weeks of implementing proper sleep hygiene and making lifestyle changes. Others may require more extended periods of treatment.

Adopting appropriate sleep hygiene

1. Create a bedtime routine: Develop a relaxing routine before bed to signal your body that it's time to wind down.

2. Limit screen time: Reduce exposure to electronic devices before bedtime to avoid disrupting melatonin production.

3. Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.

4. Create a comfortable sleep environment: Ensure your bedroom is dark, quiet and at a comfortable temperature.

5. Relaxation techniques: Practice relaxation exercises like deep breathing, meditation or progressive muscle relaxation before bedtime.

Other habits that aid in improving the quality of sleep include:

1. Engaging in regular exercise can improve sleep quality.

2. Follow a healthy diet. Avoid heavy meals close to bedtime and limit caffeine and alcohol intake.

3. Limit naps. If you have trouble falling asleep at night, avoid sleeping or napping during the daytime.

4. Exposure to natural light during the day helps regulate the sleep-wake cycle.

Tricks to fall asleep faster
Many may find it difficult to fall asleep faster and end up staying wide awake in bed till midnight. At such times, tricking the mind into sleeping helps. Here are some things you can try.

1. Visualisation: Imagine a peaceful and calming scene in your mind. Focus on the details to distract yourself from racing thoughts.

2. 4-7-8 breathing: Inhale deeply for four seconds, hold your breath for seven seconds and exhale slowly for eight seconds.

3. Guided sleep meditation: Listen to a guided meditation designed to help you relax and drift off to sleep.

5. White noise: Listen to white noise or soothing sounds to drown out disruptive noises in the environment.

Natural foods for improved sleep
Dr Arun Pillai, wellness director at Dharana at Shillim shares a list of natural foods that are known to aid in sound sleep.

1. Warm milk
Milk contains tryptophan, an amino acid that promotes the production of serotonin, which helps calm the mind and nervous system. This helps in digestion and provides nourishment as well as relieves anxiety and promotes a sense of well-being. Prepare a cup of warm milk (dairy or plant-based) with a pinch of nutmeg, cardamom or saffron. This Ayurvedic remedy can help induce sleep.

2. Bananas
Bananas also contain tryptophan, an amino acid that contributes to the production of serotonin and melatonin (hormones that regulate sleep cycle). They also provide magnesium and potassium, which help relax muscles and support deep sleep.

3. Saffron
Saffron milk or saffron-infused herbal teas are believed to have a calming effect on the mind and promote restful sleep. It acts as a natural mood enhancer and supports mental well-being. Saffron is also known to relax the mind.

4. Ashwagandha
Ashwagandha is an adaptogenic herb known for its stress-reducing properties. Consuming ashwagandha in the form of herbal teas or supplements may help improve sleep quality. It helps reduce stress and anxiety, supports body reactions to stressors and promotes better sleep.

5. Cherries
Cherries, especially tart cherries, are a natural source of melatonin. Consuming cherries may help improve sleep duration and quality. They also help in reducing insomnia symptoms.

6. Herbal teas
Drinking a warm cup of soothing herbal tea can be beneficial for calming the mind and body. Some Ayurvedic herbs are known for their calming properties and can promote better sleep. Herbs like chamomile, ashwagandha, brahmi and licorice are most recommended.

Safety of using sleeping pills
Both Thakur and Garde suggest avoiding the consumption of sleeping pills or even cough syrups that are known to cause drowsiness. Using these as a means to fall asleep can be risky and should only be done only under the guidance of a healthcare professional. These medications may have side effects, can be habit-forming and may interact with other medications. Non-pharmacological approaches, like sleep hygiene and relaxation techniques, are safer and more sustainable methods for improving sleep.

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