Sleep Health

- 4 min read

Sleeping Late: How Does It Affect Our Health?

It's 2:00 a.m. and you're still staring at the ceiling. You've been tossing and turning for hours, but sleep just won't come. You know you have to get up early for work in the morning, but you can't seem to make yourself care. After all, what's the harm in sleeping late? Turns out, quite a lot.

You know you have to get up early for work in the morning, but you can't seem to make yourself care. After all, what's the harm in sleeping late? Turns out, quite a lot.

Are 5-6 Hours of Sleep Enough? How Much Sleep Do You Need?

Most people need around 8 hours of sleep a day. However, some people claim that they can function perfectly fine on just 5-6 hours of sleep. So, is 5-6 hours of sleep enough?

It turns out that the answer largely depends on the person. Some people are so-called "short sleepers," who only need a few hours of sleep to feel rested and energized. In fact, they are at their maximum with less than 6 hours of sleep per night. Why? Genetics.

On the other hand, most people need at least 7 or 8 hours of sleep to function optimally.

So, if you're one of those rare short sleepers, then 5-6 hours of sleep may be enough for you. But if you're like most people, you'll probably need more than that to feel your best.

What Is The Ideal Amount Of Sleep?

Many factors can affect how much sleep a person needs, such as age, health, lifestyle, and work schedule. For example, young children and teenagers typically need more sleep than adults do because their bodies and brains are still developing. Older adults may need less sleep than younger adults do because they often have trouble sleeping through the night due to health conditions or medications.

The following are the recommendations for each age group:

Newborn	14-17 hours
Infants	12 to 15 hours
Toddlers	11 to 14 hours
Preschoolers	10 to 13 hours
School-aged children	9 to 11 hours
Teenagers	8 to 9 hours
Young adults	7 to 9 hours
Adults	7 to 9 hours
Older adults	7 to 8 hours

The amount of sleep you require is determined by your circadian rhythm, which is the internal clock that tells you when to sleep or wake up. Circadian rhythms are affected by sleep chemicals such as melatonin as well as environmental cues such as light and darkness.

Effects Of Not Getting Enough Sleep

If you find yourself yawning all day long or struggling to keep your eyes open, it may be a sign that you're not getting enough sleep. Other possible signs of insufficient sleep include:

Waking up frequently during the night
Feeling irritable or moody
Having trouble concentrating during the day
Memory isn't as sharp as it used to be
Get sick more often
Gaining weight or struggling to lose weight

If you're experiencing any of these symptoms, it's important to talk to your doctor to see if there's an underlying cause.

What Happens To Your Health If You Don't Get Enough Sleep?

Most people know that getting a good night’s sleep is important for their health, but many don’t realize just how vital it is. Sleep is essential for the body to repair and rejuvenate itself, and without enough of it, serious health problems can develop due to chronic sleep deprivation.

Lack of sleep has been linked to a number of health conditions, including:

Heart disease
Diabetes
Obesity
Impair cognitive function
Depression
Increase the risk of accidents and injuries

Then, Why Aren't We Getting Adequate Sleep?

There are many reasons why people aren't getting adequate sleep. For one, our culture values productivity and busyness over rest and relaxation. We are always encouraged to do more, be more, and achieve more. This can lead to chronic stress and anxiety, which make it difficult to fall asleep and stay asleep.

Another reason why we aren't getting enough sleep is that we often use screens late at night. The blue light from screens suppresses melatonin, the hormone that makes us feel sleepy. This can make it harder to fall asleep and can also disrupt our natural sleep cycles.

Finally, many of us simply don't make enough time for sleep. We may stay up late working (shift work) or socializing, or we may have early morning obligations that make it hard to get a full night's rest.

Persistent difficulty sleeping can be also a symptom of an ongoing health disorder, such as sleep apnea, or another medical condition.

Is It OK To Sleep Late But Still Get A Full 8 Hours of Sleep Then?

Natural circadian rhythms differ from person to person. Some people naturally go to bed at 10 p.m. and wake up at 6 a.m. Some people go to bed at 3 a.m. and wake up late. In the end, it doesn't really matter what time you sleep; what matters is that you sleep enough to wake up easily and feel good during your awake time.

However, you can develop a habit that makes it difficult to get up early for something important. This can have an impact on your social and work life.

Regularity is also important. According to studies, changing your sleep schedule causes significant stress on your body and mind. People who work in shifts are less healthy on average than those who work the same shift every day.

Takeaway

Sleep is essential for good health. Inadequate sleep can impair brain performance and, in the long run, increase the risk of health problems such as heart disease, stroke, mental disorder and diabetes.

Every night, try to get seven to eight hours of sleep. Practice good sleep hygiene to help you sleep better.

"I'm Not Having a Heart Attack!": The Hot Flashers of Menopause

Are you feeling like your body is betraying you? Do you sometimes feel like you're having a heart attack when all you're experiencing is a hot flash? You're not alone. Millions of women go through menopause every year and they all share your pain.

Hot Flashes: Why Menopause Means More than Just Change of Hormone?

When we think of menopause, we often associate it with the changes in hormone levels that women experience. However, menopause is so much more than that. It's a time of change for your whole body, both physically and emotionally.

The most noticeable change is the hot flashes. Hot flashes are a sudden feeling of warmth that can last for several minutes or even hours.

If you're one of the millions of women experiencing hot flashes, you know they can be more than just a little uncomfortable. In fact, hot flashes can cause long-term problems, including trouble sleeping and anxiety.

At What Age Does Menopause Usually Begin?

Menopause is the permanent end of menstruation and fertility. It's a natural biological process. Although the average age of menopause is 51, the age range is wide, with some women experiencing menopause as early as their 30s or 40s, and others not until their 60s.

The process of menopause doesn't happen overnight. It's a gradual process that can begin several years before menopause, when the ovaries start to produce less estrogen. This transition phase is called perimenopause.

During perimenopause, you may experience irregular periods, hot flashes, and sleep problems. These symptoms are usually most severe during the final two years leading up to menopause (ages 49 to 51). But they can begin earlier and last longer.

Menopause: It's Not Just Hot Flashes and Night Sweats

While hot flashes and night sweats are common menopausal symptoms, there are other less talked about changes that can occur during this time:

Vaginal dryness
Mood swings
Weight gain
Thinning hair and dry skin
Loss of breast fullness
Sleep problems
Irregular periods

Additionally, the risk of developing coronary artery disease increases during menopause. This is because the drop in estrogen levels can cause changes in cholesterol levels and the hardening of the arteries.

Life After Menopause: What to Expect

After menopause, women can expect to experience a variety of changes in their bodies. These changes can include hot flashes, night sweats, vaginal dryness, and weight gain. Additionally, women may also notice a decrease in their sex drive and an increase in urinary problems.

Although these changes can be challenging to adjust to, there are many ways to manage them effectively. With the right support and lifestyle changes, post-menopausal women can still enjoy a healthy and fulfilling life.

From Relief to Management: How to Minimize Post-Menopause Effects

There are a variety of treatments available to help manage the symptoms of menopause. Some women may need just a few simple lifestyle changes, while others may require more aggressive treatment. However, with the right approach, most women can effectively manage their symptoms and enjoy a healthy, active life.

1. Maintain a healthy weight:

Weight gain is common during menopause. This could be due to a combination of hormone fluctuations, ageing, lifestyle, and genetics.

Excess body fat, particularly around the waist, raises the risk of developing diseases like heart disease and diabetes. Furthermore, body weight may influence menopausal symptoms.

2. Avoid trigger foods:

What are trigger foods? They’re different for everyone, but there are some common ones to be aware of. caffeine, alcohol, sugar, and spicy foods are all known triggers for menopause symptoms like hot flashes and night sweats. Keeping a food diary can help you identify your own personal triggers so you can avoid them as much as possible.

3. Exercise regularly:

There is currently insufficient evidence to determine whether exercise is effective in treating hot flashes and night sweats.

Regular exercise, on the other hand, has been shown to improve other menopausal symptoms such as relieving insomnia, anxiety, depression, and fatigue. It can also help to prevent weight gain and a variety of diseases and conditions.

4. Drink enough water:

During menopause, the body goes through hormonal changes that can lead to dehydration. This is because the body sweating more to cool itself down. Drinking plenty of water can help combat this by keeping the body hydrated and healthy.

In addition to helping with menopause symptoms, drinking water has many other benefits. It helps improve skin health, promotes weight loss, and flushes out toxins from the body. So if you’re going through menopause, make sure to drink plenty of water!

5. Reduce intake of refined sugar and processed foods:

A diet high in refined carbohydrates and sugar can cause blood sugar spikes and drops, leaving you tired and irritable. This may aggravate menopausal physical and mental symptoms.

Diets high in processed foods may also have an impact on bone health, particularly if these foods replace the nutrients you require from a daily balanced diet.

6. Natural supplements can help you:

There are many natural supplements that can help relieve the symptoms of menopause. Fenugreek is an herb that has long been used in traditional medicine to treat a variety of issues. Recently, it's been gaining attention as a possible treatment for menopause symptoms like hot flashes, night sweats and lacking in energy.

Early Menopause: The New Normal for Millennial Women?

Early menopause is when a woman experiences menopause before the age of 45. This can be due to a variety of factors, including genetics, health conditions, and certain medications. However, the most causes of early menopause is unknown.

Early menopause can have a significant impact on a woman’s health. It can cause problems with fertility, as well as an increased risk for osteoporosis and heart disease. There is also a higher risk for depression and anxiety in women who experience early menopause.

Summary

In conclusion,menopause is a normal part of a woman's life. It is not a disease, and it is not something to be ashamed of. Menopause is a time of transition, and it can be an opportunity for women to learn more about their bodies and how they work. There are many resources available to women who are experiencing menopause, and it is important to seek out support if needed.

Why Does Eating 'Heaty' Food Give You a Sore Throat?

If you've ever woken up with a scratchy throat after eating certain foods the night before, you're not alone. Many of us have experienced this weird coincidence and wondered, why does eating 'heaty' food give you a sore throat? Is there a scientifical reason behind it?

Heaty Foods: Is That The Real Culprit of Your Sore Throat?

Have you ever gotten a sore throat after eating too much deep-fried food, chocolate, or durian? You probably blamed it on eating too much "heaty" food.

There's a scientific reason why certain foods cause sore throats. The explanation, however, is not due to the "heaty" nature of the food; rather, the explanation is closely related to a type of gastric reflux: Laryngopharyngeal reflux, a medical condition that causes a sore throat after eating fried food (LPR).

Which Type of Foods Triggered Laryngopharyngeal Reflux?

Laryngopharyngeal reflux (LPR) is a condition in which stomach acid and other contents of the stomach flow back up into the larynx (the voice box) and pharynx (the throat). LPR can occur when the lower oesophagal sphincter (LES) does not close properly, allowing stomach contents to leak back up into the oesophagus.

Common foods that are known to cause LPR to include:

Fatty or fried foods: These take longer to digest and put pressure on the LES.
Tomatoes and citrus fruits: The acid in these can trigger LPR symptoms.
Chocolate: This also contains caffeine, which can aggravate reflux symptoms.

Laryngopharyngeal Reflux: How to know if you have it?

Laryngopharyngeal reflux (LPR) is a condition in which stomach acid and digestive enzymes flow from the stomach up to the larynx, causing irritation and inflammation of the vocal cords. You may experience one or more of the following symptoms:

• Hoarseness

• A “lump” in the throat that doesn’t go away

• Difficulty swallowing

• Chronic cough

• Sensation of post-nasal drip

• Sore throat

• Heartburn

If you constantly having the mentioned symptoms, it is advised to see your doctor for a diagnosis. Your doctor will likely ask about your symptoms and medical history, and may also recommend a test called oesophagal pH monitoring.

Avoiding or limiting the intake of foods that may aggravate LPR, such as oily and spicy foods, alcohol, chocolates, coffee and tea

5 Ways to Prevent Laryngopharyngeal Reflux

Avoiding or limiting the intake of foods that may aggravate LPR, such as oily and spicy foods, alcohol, chocolates, coffee and tea, carbonated soft drinks, and citrus fruits (e.g., lemons and oranges), tomatoes, and so on.
Consuming small meal portion. One can eat several meals throughout the day but never overeat.
No food intake 3 hours before going to bed
Raise the head of the bed to sleep more upright. This allows gravity to prevent stomach contents from going back up the food pipe.
If you are overweight or obese, you should lose weight. Anything that puts additional pressure on your abdomen can aggravate LPR.

Is "Heaty" Food Causes Sore Throat?

Well, "heaty" food may not actually be the root cause of a sore throat. It could be due to certain food intake triggered the laryngopharyngeal reflux, which is a condition that affects the throat and voice box.

It's still a good idea to heed our parents' advice: "don't eat too much fried food, it's heaty!" Since everything in moderation is preferable to excessive consumption of a particular type of food anyway.