When it comes to maintaining overall health, we often prioritise diet and exercise, but pay little attention to our sleep schedule. Irregular sleep cycles or sleep disturbances can affect our overall well-being. Therefore, a healthy sleep cycle is crucial for maintaining the health of our body. Let us now discuss why and how your sleep patterns can impact your overall well-being:
Regulation of Blood Pressure:
Sleep helps in regulating blood pressure. Poor sleep or sleep disorders, such as sleep apnea increase blood pressure. Adequate sleep helps maintain normal blood pressure levels and reduces the risk of kidney disease and other illnesses.
Immune Function:
During sleep, our body releases proteins called cytokines. These proteins help promote sleep and fight certain infections or inflammation. Sleep deprivation decreases the production of cytokines, increasing vulnerability to illness. Additionally, certain infection-fighting antibodies are reduced when our bodies don’t get enough sleep. Hence, a healthy sleep cycle improves the immune system and protects the body from infections and inflammation.
Metabolism and Weight Management:
Sleep affects our body’s metabolism and appetite. Insufficient sleep increases the chance of escalating weight and insulin resistance in our body. A healthy sleep cycle and diet help manage a healthy weight and maintain overall health.
Now that we know how good sleep can enhance our health, let us deep dive into ‘how’ we can maintain a better sleep routine and good kidney Health:
Create a sleep routine: Try to get at least 7-9 hours of sleep a night. Create a daily sleep schedule by going to bed and waking up at the same time every day, including the weekends.
Decrease screen time: There are several studies that have shown how longer screen times affect sleep negatively. Therefore, whether it’s the TV, laptop, tablet, or mobile, try to reduce screen time just before bed. Instead, try to read a book or listen to some soothing music, which will help with sleep.
Sleep-friendly environment: Ensure your bedroom is less bright, quiet, and comfortable. Investing in a good quality mattress and pillow can also enhance sleep quality.
Avoid Stimulants: Caffeine blocks sleep-promoting receptors in our brain called adenosine receptors. Studies have shown that 400 mg of caffeine (approximately 4 cups) taken 0, 3 or even 6 hours before bedtime significantly disrupts sleep. Therefore, be sure to limit caffeine intake, especially before bedtime.
Exercise Regularly: Regular physical activity and exercise can relieve stress, reset our circadian clock or body’s clock, reduce sleep disorder symptoms, and improve our overall health. 30 minutes of moderate exercise daily can boost our health and improve our sleep cycle. However, one must avoid exercise just before bedtime.
Manage Stress: Due to lack of sleep, our body releases cortisol. Cortisol is responsible for your reaction to danger or stress, increasing your heart rate in anticipation of a fight. This often occurs when our body doesn’t get enough sleep and can’t regulate its hormone levels overnight. To manage stress, practice relaxation techniques such as deep breathing, meditation, reading, music therapy or gentle yoga.
Monitor Fluid Intake: If you have kidney issues, frequent nighttime urination could be a problem. Consult your healthcare provider about fluid intake guidelines. This can help prevent sleep disruptions.
One should not underestimate the benefits of a good night’s sleep. A good sleep cycle not only keeps one fresh for the next day but also helps to manage health. By understanding and addressing the connections between sleep and our overall health, one can take proactive steps to support overall well-being.