World Sleep Day 2019: The aim of World Sleep Day is to bring attention to the many burdens of sleep problems, as well as the importance of a healthy sleep. Sleep is just as important as diet and exercise. For a body to function properly, you need at least 6-8 hours sleep
Every year World Sleep Day is celebrated on the 15th of March. The theme of World Sleep day 2019 is ‘Healthy Sleep, Healthy Aging”. World Sleep Day is an annual, global call to spread awareness and explain the importance of healthy sleep. The aim of World Sleep Day is to bring attention to the many burdens of sleep problems, as well as the importance of a healthy sleep. The day is an internationally recognized awareness event which brings researchers, health care providers and patients together to understand the importance of adequate sleep and its impact on our health. Inadequate sleep could lead to some chronic medical conditions like heart stroke, heart diseases, high blood pressure, diabetes and even weight gain.
Today on World Sleep Day let us explain you the importance of sleep in weight management. If you are trying to lose weight, the amount of sleep you get may be as important as your diet and exercise. Though many people might ignore this fact, but sleep deprivation can lead to weight gain. Although poor sleep is not the only factor in weight gain. There are some other factors as well like genetics, your diet and exercise habits, your stress and other health problems which are responsible for weight gain. But it is also true that when sleep goes down, weight goes up.
People who are sleep deprived have an increased appetite. This is because the impact of sleep on two important hunger hormones, ghrelin and leptin. Ghrelin is a hormone which is released in the stomach that signals hunger in the brain. This hormone also reduces the metabolic rate and increases the fat storage. The levels are high before you eat, which is when the stomach is empty, and low after you eat. Leptin is a hormone which is released from the fat cells. It suppresses your hunger and signals a feeling of fullness in the brain. If you produce less leptin, your stomach will feel more empty and the less satiating a meal is. This will make you overeat in the next meal.
If you sleep less than six hours it will reduce leptin and stimulates ghrelin which will cause you to feel all the more hungry and less satiated afterwards.
When you do not get enough sleep, the body makes more ghrelin and less leptin, making you feel hungry and thereby increasing your appetite. Inadequate sleep actually alters the way your brain functions. This may make it difficult for you to make healthy choices and resist tempting foods. Lack of sleep will always push you towards eating foods which you should not. For instance, junk and fatty foods and processed foods.
On World Sleep Day, here are some tips to ensure you have a sound sleep:
1. Sleep is just as important as diet and exercise. For a body to function properly, you need at least 6-8 hours sleep.
2. People who sleep less are likely to eat more as the leptin levels in their bodies fall, promoting an increase in the appetite. (Leptin is an appetite-regulating hormone)
3. You must eat a balanced and healthy diet and limit caffeine consumption. Also limit alcohol intake, particularly in the evening. Make this resolution today on World Sleep Day.
4. You should reduce your daily screen time. Avoiding watching TV, phones or any other screen before sleep time.
5. Bedroom environment is very important to ensure a better sleep. Your bedroom is your sanctuary from the stresses of the day. Use your senses to create the best environment for sleep.
6. Your bedroom should be clean, quiet, dark, and free of allergens and odour. Fresh air and a cool room temperature also helps in sleeping better.
7. Choose your mattress wisely. The mattress should not sag and should be able to give support to your back. It should not be extremely soft or extremely hard, but should provide a comfortable support.
8. The right head support can greatly improve how comfortable you feel in bed. To support your neck, use a thin pillow. If pillow is too thick, it would disturb your posture and not get you enough rest.
9. Before bed time, use some relaxation techiques like light stretching asanas. World Sleep Day tip: practice abdominal deep breathing before sleeping to calm your mind.
10. Fix your sleep time. On World Sleep Day, make a resolve to go to bed at same time every day.
Happy World Sleep Day!
Disclaimer: All information, data and material has been sourced from multiple authors and is for general information and educational purposes only and are not intended to replace the advice of your treating doctor.
The views and nutritional advice expressed are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician
