| The following links provide support on the topic and shall be useful in understanding of this blog Understand Biological Clocks or Body Clocks, and Circadian Rhythm. Understanding sleep patterns in Workplace Operations |
Topics Discussed in this Blog
General
Consequences of less sleep
Hormones and their Effect on Sleep
Sleep Deprivation Effects
Preventive measures for sleep disorders
General
Sleep patterns and wake-up patterns are different for different people, and these depend on chronotypes. Generally, an adult requires seven to nine hours of sleep so that he wakes up in a refreshed state and carries forward with workplace operations to earn a livelihood. Rest after work and work after rest is necessary. If this fact is not followed, there may be health problems, and these shall reduce work efficiency and output. If followed, good sleep acts as a booster dose in productivity enhancement.
It is also necessary to manage chronotypes according to need and environment, otherwise, there may be problems in work operations and output.
Sleep is necessary for all chronotypes.
It May help you maintain or lose weight
A short sleep of fewer than 7 hours, maybe a weight gain risk in children and adults and increase BMI (Body Mass Index).
BMI =weight in Kg / sq. of height in meters.
During a long sleep, food intake reduces and there may be weight loss.
Necessity for Sleep
1. Good sleep boost concentration and productivity
Good sleep refreshes the mind. This can maximize problem-solving skills and enhance memory thereby improving productivity. Poor sleep impairs brain function and decision-making skills. Getting enough sleep has been shown to improve physical performance.
2. Good sleep supports the body’s biological activities.
Sleeping fewer than seven hours per night is linked to an increased risk of heart disease, high blood pressure, diabetes, and performance of other body organs and functionality.
3. Poor sleep create depression
Poor management of sleeping patterns is strongly linked to depression, particularly for those with a sleeping disorder.
4. Good sleep Supports a healthy immune system
Getting at least 7 hours of sleep can improve your immune function and help fight the common cold and other after-effects of poor sleep
Getting something like 7 hours of rest can work on your safe capability and assist with battling the normal virus
Fewer sleep after-effects may be as follows
- excessive sleepiness
- frequent yawning
- irritability
- day fatigue.
- impulsive behaviour
- skills, creativity, and concentration are at loss and so are decision-making skills
- short and long memory functions get impaired
- loss of sleep creates mood changes with anxiety, anger depression, and social interaction. This may lead to bad supervision behaviour affecting productivity.
- Lack of immunity gets developed and associated diseases like colds and flu symptoms develop frequently.
- Lack of sleep promotes HBP and may lead to diabetes type 2.
- Accidentsts proneness increases due to drowsiness.
- Blood Pressure is another disease that develops if the sleep duration is less than five hours continuously.
- Heart diseases may come up as a result of blood pressure
- The fullness of appetite is indicated by body chemicals in the brain. This action of information gets impaired due to lack of sleep and one may eat more leading to weight gain and obesity.
Hormones and their Effect on Sleep
With short periods of sleep, the brain reduces leptin and raises ghrelin, which increases appetite. Loss of sleep may make the body overweight and obese.
Two hormones, control feelings of hunger and fullness. Loss of sleep affects brain functions and functionality of these hormones ( mentioned below)
Leptin – Leptin is a hormone secreted from fat cells that helps to regulate body weight. Leptin is an appetite-reducing hormone.
Ghrelin – Ghrelin is a hormone produced in the stomach that sends a signal to the brain if there is a feeling of getting hungry. Ghrelin hormone levels rise whenever there is sleep deprivation. This hormone promotes the consumption of more food and as such, there is weight gain in the body
Sleep disturbance is linked to ‘levels of aggravation’ in symptoms generated due to sleep deprivation. After some time, this can expand the risk of creating circumstances like coronary illness, depression, and Alzheimer’s sickness (Alzheimer’s disease is a brain disorder that slowly destroys memory and thinking skills and, eventually, the ability to carry out the simplest tasks ).
Sleep deprivation may reduce social skills and the ability to get emotionally intelligent.
Lack of sleep can be dangerous as it Influences normal feelings and social communications
Not getting enough sleep can be dangerous for self and others.
In the tired state, the ability to focus on tasks, reflexes, and reaction times decrease. The severity of sleep-deprived is comparable to having excess alcohol consumption.
In nutshell, getting legitimate sleep is important for everyone’s safety.
Sleep Deprivation Effects
Basically, lack of sleep is brought about by a steady absence of rest/sleep or diminished nature (based on body ailments) of sleep/rest.
The body needs air and food to store energy for the active work session. The body and mind need a maintenance period in the form of sleep and re-establishes its chemical balance.
Without enough sleep, the brain and body systems won’t function normally. It may lower the quality of life associated with
- Beliefs and ideas
- Creativity and recreation
- Enquiry and learning
- Gender and generations
- Identity and engagement
- Memory and projection
- Well-being and health
Loss of sleep at night, for whatever reasons, may make the body prone to diseases such as respiratory problems and flu, etc. This continuity may lead to chronic diseases.
In nutshell, sleep deprivation affects all important systems (such as the Nervous system, Cardi System, Digestive system, and Endocrine system of the body in a negative way.
Generally, CR disorders (circadian rhythm disorders) are diagnosed with a sleep study at clinics or at home and treated according to the doctor’s guidance. However, it is better to prevent these disorders from occurring.
Preventive measures for sleep disorders
It is better to avoid short sleep. Have slept from 7 hours to 9 hours. There may be time variations with age. The daily sleep schedule and wake-up schedule should be developed and followed
Also, the schedule for in-between periods, which include workplace operations must be maintained including the follow-up f meal timings strictly with only the required quantity of food intake. ( Limiting the use of alcohol and coffee)
Ensure that the biological clock remains synced with the body’s circadian clock.
Avoid sleep-reducing foods at bedtime. Avoid daytime sleep
Follow the code of ethics and professional conduct at the workplace and manage daily work outputs. Doing the right things will reduce tension in the mind and shall help in providing a good sleep.
Meditation induces good sleep.
Electronic devices when used in bed, the light radiation affects the generation of the sleep-inducing hormone Instead, try to relax the other ways such as listen to music or reading a book.
Notice the breathing movements and movement of body organs in the sleep state. Follow the noticed movements at the start of sleep and it will help in inducing sleep.
Daily scheduled exercise tires the body and helps in sleep induction.
