SLEEP YOUR WAY TO A HEALTHIER HEART.

Bragging to friends that you have the ability to sleep only for a few hours every night, and getting away with it is a stunt that many youngsters pull off. One does not realise, then, that a disturbed circadian rhythm could actually be hazardous and even mortally perilous. One cannot stress enough, the irrevocable role sleep plays in an individual's general health. Dr. Vikas Agrawal, ENT specialist and sleep apnea surgeon reiterates, "Worldwide research has suggested that insufficient sleep could lead to many lifestyle diseases like diabetes, obesity, coronary artery disease and heart attacks. Presence of sleep disorders such as obstructive sleep apnea increases the risk of cardiovascular disease. Also, bot short duration and long duration of sleep has been associated with a greater risk of dying from coronary heart disease".

Indians are more prone to heart attacks: Getting the right amount of sleep and reducing unhealthy lifestyle behaviours is extremely important for a healthy heart. Dr. Agarwal says, "Indians are genetically more prone to get heart disease, so maintaining a healthy lifestyle is more important for us". 

Lack of sleep leads to coronary artery disease: Good quality sleep decreases heart rate and blood pressure, thus decreasing work of heart. Dr. Santosh Kumar Dora, senior cardiologist says, "Lack of sleep keeps the heart rate and blood pressure elevated. Both are linked to increased incidence of heart disease. Lack of sleep increases insulin resistance and the risk of Type II diabetes mellitus and also increases C-reactive protein are associated with higher incidence of coronary artery disease". 

Pay attention to quality of sleep: The quality of your sleep directly affects the quality of your waking life, including your productivity, emotional balance, creativity, physical vitality, and even your weight. Dr. Nilesh Gautam, senior cardiologist says, "Sleep isn't merely a time when your body shuts off. While you rest, your brain stays busy, overseeing a wide variety of biological maintenance that keeps your body running in top condition, preparing you for the day ahead".

Duration of sleep is also important: Of course, the syaing "Early to bed and early to rise" still holds, but sleep specialists state that it is not so much the time, but the duration and regularity of sleep, that is important.

Melatonin is a hormone secreted approximately one hour prior to sleep, which helps us sleep better. If our sleep timings are irregular, the melatonin secretion is affected, which in turn disturbs our sleep.

Health problems due to incomplete sleep:

1. Coronary artery disease.
2. Hypertension.
3. Diabetes.
4. Stroke.
5. Poor memory and cognition.
6. Excessive day time sleepiness.
7. Excessive fatigue, lethargy and lack of motivation.
8. Obesity.
9. Depression.
10. Moodiness and Irritability.
11. Reduced creativity and problem-solving skills.
12. Reduced immunity, frequent colds and infection.
13. Concentration and memory problems.
14. Weight gain.
15. Impaired motor skills and increased risk of accidents.
16. Difficulty making decisions.  

According a to a recent study report and findings in Indian context, urban Indian spends more time at work and less time for sleep unlike a rural Indian. More work is typically related to sedentary activity, unhealthy dietary habit and more smoking or tobacco consumption. All these have resulted into more incidence of coronary artery disease and death in urban population compared to rural population as evidenced by multiple studies. 

Adults sleeping less than six hours had:

1. 48 percent increased risk of developing or dying from coronary heart disease.
2. 15 percent greater risk of developing or dying from stroke.

Adults sleeping more than none to eleven hours:

1. 38 percent increased risk of developing or dying from CHD.
2. 65 percent increased risk of stroke.

Sleep helps repair your body. Your body produces extra protein molecules while you are sleeping that helps strengthen your ability to fight infection and stay healthy. Sleep reduces stress. A good night's sleep can help lower blood pressure and elevated levels of stress hormones, which are a natural result of today's fast paced lifestyle. Proper sleep improves your memory. Sleep helps control body weight issues. It reduces the occurrence of mood disorders.

-Challapalli Srinivas Chakravarthy-

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