How to Set Yourself up for a Restful Night of Sleep?

Tossing and turning around, constantly worried and anxious, thinking about the next day, unable to settle into deep sleep, does this sound like you? Do you often feel fatigued and drowsy even after a night of sleep? More and more young Indians are suffering from a quiet epidemic of sleeplessness. A study conducted in 2019, suggests that India is the second-most sleep-deprived nation after Japan. High stress levels, unhealthy diets, alcohol intake, excessive screen use, work commitments, social events, etc are all disrupting the natural circadian rhythm allowing little time to wind down and relax with restful sleep. This is taking an invisible but massive toll on people’s physical, cognitive and emotional health as per Dr. Annu Aggarwal – Consultant, Neurology, Specialist Cognitive and Behavioural Neurology at Kokilaben Dhirubhai Ambani Hospital, Mumbai.

The Importance of Sleep

Sleep, one of our most fundamental physiological processes, often gets sidelined in the hustle and bustle of modern life. Getting enough sound sleep is incredibly important for your overall health. However, as people are getting busier and more stressed, it can be difficult to switch off and get a good night’s rest.  Sleep is not just ‘downtime’ when the brain shuts off. It’s an active period during which vital processing, restoration, and strengthening occur. Lack of adequate sleep can lead to a host of health problems, from impaired memory and mood disorders to heightened risk of chronic conditions like heart disease and diabetes

How to Improve your Sleep routine

Most people should aim for 7 to 9 hours of sleep each night and children require even more hours. Here are some helpful tips to help sleep better:

• Develop a routine
  One of the most effective ways to ensure a good night’s sleep is to develop a routine. Going to bed and waking up at the same time each day will help your body adjust to a regular sleep/wake cycle. This will help you fall asleep more quickly and wake up feeling more refreshed. It’s also important to wind down in the hours leading up to bedtime. Dim the lights, and engage in calming activities such as reading or taking a bath.
• Limit exposure to screens
  Blue light emitted by various screens can disrupt the melatonin production, making it harder to fall asleep. Avoid use of any screens at least 1 hour before bedtime.
• Create the right environment
  Creating the right environment for sleep is very essential. You must ensure that your bedroom is cool, dark, and quiet. Invest in a good quality mattress and pillows to ensure you’re as comfortable as possible. Blackout curtains or an eye mask can help block out unwanted light, while earplugs can help reduce noise.
• Eat and drink wisely
  Your dietary habits have a huge impact on your sleep quality. Avoid heavy meals close to bedtime, as they can make it more difficult to fall asleep. Similarly, caffeine and alcohol should be avoided in the hours leading up to bedtime. Instead, try to stick to non-caffeinated herbal teas or warm milk.
• Exercise regularly
  Regular exercise is another key factor in promoting restful sleep. However, it’s important to avoid rigorous exercise too close to bedtime, as it can be stimulating. Aim to finish your workout at least 3 hours before bedtime for best results.
• Minimize stress
  Finally, it’s important to minimize stress as much as possible in the hours leading up to bedtime. This may be easier said than done, but there are lots of relaxation techniques that can help. Meditation, deep breathing, and progressive muscle relaxation are all effective ways to calm your mind and prepare for sleep.

Getting enough sleep is crucial for your health and wellbeing. By developing a routine, creating the right environment, eating and drinking wisely, exercising regularly, and minimizing stress, you can set yourself up for a restful night of sleep. Monitoring your sleep progress can be motivating. Use a sleep diary or a tracking device to observe patterns and make necessary adjustments. Noticing improvements in your sleep quality can encourage you to maintain your new habits. Good sleep hygiene can profoundly impact your quality of life..Sweet dreams!

In the hustle and bustle of today’s modern lives, it’s easy to overlook one fundamental aspect that underpins everyone’s well-being: nutrition. What one eats directly impacts your health, energy levels, and even your longevity.

The Critical Role of Nutrition

Nutrition is not just about satisfying hunger; it’s about providing your body with the essential nutrients they need to function optimally. Your body requires a variety of nutrients, including carbohydrates, proteins, fats, vitamins, minerals, and water, to perform vital functions like energy production, cell repair, and immune system support.

Connection Between Poor Diet and Chronic Diseases

It’s no secret that an unhealthy diet can lead to a host of chronic diseases. The food choices we make on a daily basis can either strengthen your defenses against these diseases or pave the way for their onset. Here’s how poor nutrition can lead to chronic health issues:

• Heart Disease
  Excessive intake of saturated fats, trans fats, and sodium can raise blood pressure and cholesterol levels, increasing the risk of heart disease.
• Type 2 Diabetes
  Diets high in refined sugars and low in fiber can lead to insulin resistance, a precursor to type 2 diabetes.
• Obesity
  Consuming more calories than your body needs, especially from sugary and fatty foods, can result in weight gain and obesity, which are risk factors for various diseases.
• Osteoporosis
  Inadequate calcium and vitamin D intake can weaken bones, increasing the risk of osteoporosis and fractures.

Top tips for a Healthy Diet

Now that you understand the significance of nutrition let’s explore the essential 10 food groups to incorporate into your daily diet for optimal health. These include:

• Fruits and Vegetables
  Fruits and vegetables are nutritional powerhouses, rich in vitamins, minerals, fiber, and antioxidants. They support a strong immune system, aid digestion, and reduce the risk of chronic diseases.
• Whole Grains
  Whole grains like brown rice, quinoa, and whole wheat bread provide complex carbohydrates, fiber, and essential nutrients. They help regulate blood sugar and provide sustained energy.
• Lean Proteins
  Lean protein sources like chicken, fish, tofu, and legumes are essential for muscle repair and immune function. They also keep you feeling full and satisfied.
• Dairy and Dairy Products
  Dairy products or fortified dairy alternatives offer calcium and vitamin D for strong bones and teeth. Opt for low-fat or non-dairy options if you’re watching your fat intake.
• Healthy Fats
  Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, to support brain health, reduce inflammation, and maintain healthy skin.
• Nuts and Seeds
  Packed with nutrients and healthy fats, nuts and seeds make for a satisfying and heart-healthy snack. They’re also abundant in protein and fiber.
• Legumes
  Beans, lentils, and chickpeas are rich in fiber, protein, and vitamins. They aid in digestion, stabilize blood sugar, and promote heart health.
• Lean Meats
  Opt for lean cuts of meat like skinless poultry and lean beef to reduce saturated fat intake while still getting essential proteins and nutrients.
• Fish
  Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids, which support heart and brain health.
• Hydration
  Water is essential for every bodily function. Staying well-hydrated helps maintain proper digestion, temperature regulation, and overall health.

Nutrition is the cornerstone of a healthy life. Incorporating these key food groups into your daily diet can transform your health and well-being. Remember that balance and moderation are the key. It’s not just about what food choices you make but also about how much you eat and the timings for the same. Always make mindful food choices and listen to your body’s hunger cues.

Nutrition care at Kokilaben Dhirubhai Ambani Hospital

By making informed food choices and prioritizing a balanced diet rich in essential nutrients, you can pave the way to a healthy and fulfilling life. A balanced diet is crucial for maintaining good health and wellbeing. Consult highly trained nutritionists at our Department of Clinical Nutrition Therapy for a personalized diet plan to suit your existing health conditions. Please find below link for more details: https://www.kokilabenhospital.com/departments/clinicaldepartments/nutritiontherapy.html

Psoriasis is a significant health concern in India, affecting millions of people. Psoriasis is an autoimmune condition that causes inflammation in your skin. According to data from the Global Psoriasis Atlas (GPA), an estimated 3.59 million people in India are impacted by this skin condition. The prevalence of psoriasis among adults in India varies from 0.44% to 2.8%.

Understanding Psoriasis

Psoriasis, a chronic skin condition characterized by red, scaly patches of skin, can be both physically uncomfortable and emotionally distressing. Understanding the condition and exploring various treatment options, however, can empower individuals to manage their symptoms effectively. Psoriasis is an autoimmune condition where the body’s immune system attacks healthy skin cells, causing them to multiply up to 10 times faster than normal. This results in bumpy red patches covered with white scales, typically appearing on the scalp, knees, elbows, and lower back.

Medical Treatments

Medical treatments for psoriasis aim to slow skin cell turnover and reduce inflammation. These include:

• Topical creams
  Corticosteroids, vitamin D analogues, and retinoids can help reduce inflammation and skin cell growth.
• Light therapy
  This involves exposing the skin to ultraviolet light under medical supervision to slow skin cell growth].
• Oral medications
  These are usually reserved for severe cases or those resistant to other treatments due to potential side effects.

Living with Psoriasis

Psoriasis can impact your life in many ways. It has a great impact on your quality of life, your self-esteem, clothing preferences, method of symptom management, and general health maintenance. Psoriasis is a chronic condition, but you can keep it under control by following common guidelines and scheduling regular visits with the dermatologist. These include:

• Moisturize
  Moisturizing is a first line of defense. Choose the moisturiser that feels the greatest on your skin after experimenting with a few different ones. Keeping your skin moisturised reduces the symptoms of psoriasis. After a bath or shower, you should always apply ointments, creams, or lotions to seal in the moisture.
• Take a soothing bath
  You could notice that your everyday routine is altered by psoriasis. You might wish to run a warm bath at night in addition to a cool shower in the morning. To soothe red, inflamed skin, try applying coconut oil or Epsom salt and using a mild soap.
• Avoid sunburns
  Sunburns aren’t healthy for anyone, however they are especially problematic if you have psoriasis. A sunburn can worsen your psoriasis, making you end up with new patches of dry skin on your body. Choose to protect your skin and invest in clothing pieces such as tunics, leggings, hats, and more.
• Relieve stress
  Stress can contribute to psoriasis and worsen your symptoms. Your first outbreak may have occurred during a stressful time in your life. Research your options to relieve your stress. Take up activities you enjoy, start journaling or spend more time with your loved ones. You can also try deep breathing exercises to cope better with stress.

Psoraisis Treatment at Kokilaben Dhirubhai Ambani Hospital

Timely diagnosis and appropriate care under a trained dermatologist can help manage your condition. In case you see any new symptoms, you must check with your doctor urgently. While there is currently no cure for psoriasis, a combination of medical treatments, natural remedies, and lifestyle changes can help manage symptoms and improve quality of life. Remember, each person’s experience with psoriasis is unique, so it’s important to work with your healthcare provider to find a treatment plan that works best for you. Consult highly experienced skin specialists at our Department of Dermatology for further assistance. Please find below our website link: https://www.kokilabenhospital.com/departments/clinicaldepartments/dermatology.html