Good Night!

sleep

In conjunction with World Cup 2014, I believe many of us are so excited and want to watch the matches especially when your favorite country team plays and thus lost some sleep during this period. Hopefully, this post gives some thoughts on the benefits of having a good rest/sleep.

I realize that having a good health has much to do with having both good quality and enough quantity (7-8 hours for adults) of sleep. Sleep is important because we spend about 1/3 (7-8 hours) of the day daily to sleep. So why are the health benefits of good quality sleep? The benefits are many. Here, I will just share a few:

  • Detoxification (including the brain) – Glymphatic system is nearly 10 times more active during sleep and this system clears away toxins or waste products that could be responsible for brain diseases, such as Alzheimer’s disease and other neurological disorders – read this article for more info.
    Evening at 11pm – 1am : The de-toxification process in the liver, and ideally should be done in a deep sleep state.Early morning 1 – 3am : de-toxification process in the gall, also ideally done in a deep sleep state.Early morning 3 – 5am : de-toxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the de-toxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.Morning 5 – 7am : de-toxification in the colon, you should empty your bowel. * This means sleep at 11pm-7pm is different from 2am-10am enough though both also 8 hours.
  • Boost immune system – Do you realize that sometimes when you are sick, the medicine the doctor prescribed to you is just for you to sleep, example flu and cough? Your body produces extra protein molecules while you’re sleeping, which strengthens your immune system and helps your body repair itself from a multitude of ills such as; stress, pollutants, infection and sun damage
  • Keeps Our Heart Healthy – You might wanna read the message below from DR.N Siva
    (Senior Cardiologist).

 

Ranjan Das, CEO and MD of SAP-Indian subcontinent died after a massive cardiac arrest in Mumbai recently. One of the youngest CEOs, he was only 42.

What killed Ranjan Das?

He was very active in sports, was a fitness freak and a marathon runner. After his workout, he collapsed with a massive heart attack and died. He is survived by his wife and two very young kids. It was certainly a wake-up call for corporate India. However, it was even more disastrous for runners.

The question arises as  to why an exceptionally active, athletic person succumbed to a heart attack at 42 years of age. What is the real reason?

Everyone missed out a small line in the reports that Ranjan used to manage with 4-5 hours of sleep.

In an earlier interview of Ranjan on NDTV in the program ‘Boss’ day out’, Ranjan Das himself admitted that he sleeps less and would love to get more sleep.

Short sleep duration (<5 or 5-6 hours) increases risk for high BP by 350% to 500% compared to those who slept longer than 6 hours per night.

Young people (25-49 years of age) are twice as likely to get high BP if they sleep less.

Individuals who sleep less than 5 hours a night have a 3-fold increased  risk of heart attacks.

Just one night of sleep loss increases very toxic substances in body such as Interleukin-6 (IL-6), Tumour necrosis factor-alpha (TNF-alpha) and C-reactive protein (CRP). They also cause cancer, arthritis and heart disease.

Sleeping for <=5 hours per night leads to 39% increase in heart disease. Sleeping for <=6 hours per night leads to 8% increase in heart disease.

What is ideal sleep?

In brief, sleep is composed of two stages: REM (Rapid Eye Movement) and  non-REM. The former helps in mental consolidation while the latter helps in physical repair and rebuilding.

No wonder when one wakes up with an alarm clock after 5-6  hours of sleep, he/she is mentally irritable throughout the day (lack of REM sleep).

And if somebody has slept for less than 5 hours, the body is in a complete physical mess (lack of non-REM sleep), the person is tired throughout the day and immunity is way down.

In conclusion:
Barring stress control, Ranjan Das did everything right: eating proper food, exercising, maintaining proper weight. But he missed getting proper and adequate sleep, minimum 7 hours. That killed him.

We are playing with fire if we are sleeping less than 7 hours even if we have low stress.

Do not set your alarm clock under 7 hours.

Ranjan Das is not alone.

Do Share it with all the Good People In ur Life…

From:
DR.N Siva
(Senior Cardiologist)


 

Personally I do not have any problem to sleep. Just that I gotta sleep earlier 🙂 Anyway, I would to also share that I learn some hand and foot massage and so I Do-It-Yourselves and believes that it helps me to sleep even better. Another obstacles to interrupt my sleep is mosquito and I ‘solved’ this issue by switching on air-cond 🙂

Related link – Testimonies of how some who have recovered from Insomnia