How Sleep impacts your Mental Health: Tips to Sleep better and deeper

According to a 2019 study by the US-based firm Fitbit across 18 countries, Indians rank as the second-most sleep-deprived population globally. On an average, we get just seven hours and one minute of sleep each night. Additionally, 61% of Indians also go through restless nights, disrupting their sleep pattern. Sleep is often undervalued in our fast-paced society, yet its impact on mental health is profound. Quality sleep is essential for cognitive function, emotional well-being, and overall mental health.

Understanding the Connection

Many of us know that a “a good night’s sleep” helps you stay refreshed and rejuvenated while poor sleep makes you more grumpy or foggy. Poor sleep patterns are linked to an increased risk of negative emotional reactions to stressors and a reduction in positive emotions.Sleep and mental health share a bidirectional relationship. On one hand, poor mental health can disrupt sleep patterns, leading to insomnia, nightmares, or restless sleep. On the other hand, inadequate sleep can exacerbate existing mental health conditions such as anxiety, depression, and mood disorders. Research suggests that chronic sleep deprivation can impair cognitive function, emotional regulation, and stress management, making individuals more susceptible to mental health issues.

The Science Behind Sleep

Sleep is a normal bodily process that allows your body and brain to rest. To comprehend how sleep impacts mental health, it’s essential to understand the stages of sleep and their significance. Your sleep consists of two main phases: Rapid Eye Movement (REM) sleep and Non-Rapid Eye Movement (NREM) sleep. REM sleep is associated with dreaming and emotional processing, while NREM sleep is crucial for physical restoration and memory consolidation. Disruptions in either phase can disrupt mood regulation, exacerbate stress, and impair cognitive function, contributing to mental health challenges.

Tips for Better Sleep

Now that we understand the importance of sleep for mental health, let’s explore practical strategies to enhance sleep quality and duration:

• Create a Consistent Sleep Schedule
  You must aim to keep your sleep and wake up time the same every day, even on weekends. Consistency helps regulate your body’s internal clock, promoting better sleep-wake cycles.
• Create a Relaxing Bedtime Routine
  Engage in calming activities before bed, such as reading, meditating, or taking a warm bath. Avoid screens and stimulating activities that can interfere with your ability to unwind.
• Get Regular Exercise
  Engage in regular physical activity, but avoid vigorous exercise close to bedtime. Exercise can help regulate sleep patterns and promote deeper, more restorative sleep.
• Enhance your Sleep Environment
  Transform your bedroom into a haven for rest by ensuring it’s dimly lit, noise-free, and comfortably cool. Consider upgrading to a plush mattress and supportive pillows to promote deep, rejuvenating sleep.
• Limit Stimulants and Devices
  Avoid caffeine, nicotine, and heavy meals close to bedtime, as they can disrupt sleep. Additionally, minimize screen time before bed, as the blue light emitted by electronic devices can suppress melatonin production and interfere with sleep quality.
• Manage Stress and Anxiety
  Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation to alleviate stress and promote relaxation before bedtime.
• Monitor your Sleep Habits
  Keep a sleep diary to track your sleep patterns, including bedtime, wake time, and any factors that may affect your sleep quality. Identifying patterns can help pinpoint areas for improvement.

Sleep plays a critical role in your mental health and well-being. Sleep deprivation affects your psychological state and mental health. Individuals suffering from mental health problems are more likely to suffer from insomnia or other sleep disorders. By prioritizing good sleep hygiene and implementing healthy sleep habits, you can enhance your overall mental health and resilience. Remember that quality sleep is not a luxury but a fundamental necessity for optimal functioning and emotional balance. Start implementing these tips today to enjoy the profound benefits of restorative sleep on your mental health. If you are suffering from any sleep disorders such as sleep apnoea, restless sleep, insomnia, please connect with our team to seek support. We can offer personalized guidance and treatment options to address your specific needs. Please find below our website details for more information: https://kokilabenhospital.com

Glaucoma ranks as the third leading cause of blindness in India after cataract and refractive error.It’s reported that over 1 crore people in India are affected by glaucoma. However, due to underreporting and lack of awareness, the actual number could be higher.The prevalence of glaucoma is estimated to be the cause behind 12% of the total blindness cases in the country. Glaucoma not only leads to vision impairment but also has a considerable impact on the quality of life of affected individuals. It affects daily activities, independence, and mental well-being, highlighting the importance of early detection and comprehensive management.

What is Glaucoma?

Glaucoma is a collective term referring to a spectrum of eye conditions that harm the optic nerve, often resulting in vision loss. Typically, there is an accumulation of fluid in the anterior segment of the eye, causing increased intraocular pressure (IOP). This elevated pressure gradually compromises the optic nerve. Interestingly, some individuals with normal eye pressure may still develop glaucoma. Left untreated or inadequately managed, glaucoma may cause permanent and irreversible blindness.

Risk factors for Glaucoma

Glaucoma can affect anyone, but the risk increases with age. Certain ethnic groups are more likely to get glaucoma than other ethnic groups, and they tend to develop the disease earlier in life. Asian populations are at an increased risk for a distinct type of glaucoma known as angle-closure glaucoma or closed-angle glaucoma. Remember, awareness and early intervention are crucial in managing glaucoma. Here are some additional risk factors:

• Family history of Glaucoma
• Have high eye pressure
• Are short-sighted or long-sighted
• Long-term use of steroids
• Have Diabetes or have High/ Low Blood Pressure
• Previous eye injury or Surgery

Symptoms of Glaucoma

Glaucoma is often called as the silent thief of vision. For most of the cases of glaucoma, there aren’t any early warning symptoms, and changes to vision can happen gradually, so the symptoms are easy to miss. Given that numerous individuals with open-angle glaucoma remain asymptomatic, regular eye examinations play a pivotal role in identifying this condition during its initial phases. Since glaucoma-induced harm is irreversible, early detection and timely intervention are critical in averting blindness. Remember, proactive care is the key to preserving vision. Here are some common symptoms:

• Eye pain or pressure
• Headaches
• Rainbow-colored halos around lights
• Blurred Vision
• Narrowed vision (tunnel vision) or blind spots
• Nausea and vomiting
• Red eyes

One of the significant challenges in managing glaucoma is late detection. Many cases remain undiagnosed until the disease has progressed to an advanced stage. Lack of awareness, limited access to healthcare, and inadequate screening programs contribute to this issue.

Diagnosis and Treatment

Regular eye exams are crucial for early detection and intervention to prevent irreversible damage. These exams assess optic nerve health, eye drainage, visual fields, and IOP. Early diagnosis allows for prompt intervention through various treatment modalities such as eye drops, oral medications, laser surgery, or conventional surgery. Glaucoma requires lifelong management to prevent vision loss.While damage caused by glaucoma is irreversible, treatment aims to slow or halt further progression.

Glaucoma care at KokilabenDhirubhai Ambani Hospital

Eye specialists at our Department of Ophthalmology are committed to revolutionizing glaucoma management. Our skilled clinicians blend compassion with cutting-edge approaches to enhance patient outcomes. We are equipped with the most advanced technologies – the Humpherys Perimeter for checking field of vision, and Spectral Domain HD – OCT for checking the vision nerve (Optic Nerve) both from Carl Zeiss Company, Germany. Remember, early detection and personalized care are paramount for glaucoma care. Join us in the fight against glaucoma. Together, we’ll safeguard vision and transform lives. Please find below our link for more details:

https://www.kokilabenhospital.com/departments/clinicaldepartments/ophthalmology/glaucoma.html

Have you ever felt that movies, television, and social media portray unrealistic standards of beauty? Research suggests that it is true, those “perfect” images seen on various media can trigger mental health issues, and eating disorders, and leave you feeling seriously unhappy with your own body. A medical expert suggests that – teens and young adults who reduced their social media use by 50 percent for just a few weeks saw a significant improvement in how they felt about both their weight and their overall appearance compared to others with consistent social media use.

Social Media and Eating Disorders

Social media is one of the greatest communication tools and has totally changed the way we interact with one another. However, it also has the power to wreak havoc on someone suffering from an eating disorder and be even more detrimental to those in recovery. While social media itself usually isn’t the only reason someone develops an eating disorder, it can be a big factor for those who are vulnerable to such behaviors. Here are a few ways it’s causing trouble and contributing to eating disorders:

• Body Objectification
  Pictures being shared on social media, many of which are edited play a big role in how individuals especially youngsters seek validation. Selfies on social media can potentially send a message that your beauty determines your worth.
• Comparison
  Social media’s inherent nature fosters comparisons, leading individuals to frequently assess themselves with others. For someone suffering from an eating disorder, this dynamic can prove detrimental as they compare their body image with those portrayed on social platforms.
• Crash Diets
  Social media influencers promote crash diets and extreme weight loss methods as effective means to achieve the coveted “ideal” body. Fad diets and detox teas are in reality quick-fix solutions that may lead to nutrient deficiencies, metabolic imbalances, and eating disorders.
• Being too Skinny
  One prevalent misconception perpetuated on social media is the equation of thinness with healthiness. Scrolling through curated feeds flooded with images of thin, airbrushed bodies can lead to internalized beliefs that being thin is the epitome of health. A person’s overall well-being encompasses physical, mental, and emotional aspects, irrespective of their body size or shape.

Social media tends to misinform the youth and sets unrealistic standards of beauty, contributing to the rise of eating disorders among individuals.

Common Eating Disorders

Eating disorders, such as anorexia nervosa, bulimia nervosa, and binge-eating disorder, are complex mental health conditions characterized by disturbances in eating behaviors and body image perceptions. These disorders can have serious consequences on physical health, including malnutrition, electrolyte imbalances, and organ damage, as well as profound psychological impacts, such as low self-esteem, anxiety, and depression.

Helpful Tips for Promoting Positive Body Image

• Diversify Your Social Media Feed
  Follow accounts that promote body positivity, diversity, and inclusivity. Surrounding yourself with diverse representations of beauty can help challenge narrow beauty standards and foster self-acceptance.
• Practice Self-Compassion
  Be kind to yourself and practice self-compassion. Focus on appreciating your body for its strength, resilience, and functionality, rather than its appearance.
• Engage in Mindful Eating
  Listen to your body’s hunger and fullness cues, and honor your cravings without judgment. Practice mindful eating by savoring each bite and cultivating a positive relationship with food.
• Seek Support
  If you’re struggling with body image issues or disordered eating behaviors, don’t hesitate to seek professional help. Therapists, dietitians, and support groups specialized in eating disorders can provide invaluable guidance and support on your journey toward recovery.
• Don’t be afraid to unfollow. If you are being overwhelmed by certain social media accounts or it is negatively affecting your mental health, just unfollow them.

Be mindful of social media’s influence. Remember that the images you see are often edited and not realistic. Value yourself just as you are, and shield yourself from the negative impact of social media. If you are suffering from any eating disorders or body image concerns, feel free to connect with our team of counsellors and psychologists at our Department of Psychiatry for judgment-free professional help. Please find below link for more details: https://www.kokilabenhospital.com/departments/clinicaldepartments/psychiatry.html