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Remember the classic 1993 film ‘Sleepless in Seattle’? Well, in today’s times, ‘sleepless’ doesn’t always mean a rose-coloured, frothy romance full of fun. In terms of health, it is a disease that has been affecting more and more people recently, especially the youth. Doctors share why a key demographic – young women – is affected by it, as well as ways to prevent it…
Affects cognitive processes, leads to memory loss
Talking about the impact of sleep deprivation on cognitive functioning in young women, Dr. Praveen Naphade, Consultant Neurologist, DPU Super Specialty Hospital, Pimpri, Pune, says, “The impact of sleep deprivation on cognitive functioning in young women can be significant. Could. , This can lead to cognitive impairment, including poor concentration and memory problems. Lack of sleep can disrupt the normal functioning of the brain, affecting various cognitive processes like attention, decision making, and problem solving. Maintaining a good circadian rhythm and getting adequate sleep on time is essential for optimal cognitive performance and overall well-being. Therefore, it is important to ensure adequate and quality sleep to maintain the cognitive health of young women.
These are the number of hours you need
The big question is: how much sleep do young women need daily? Dr. Mahavir Modi. Pulmonologist and sleep specialist from Ruby Hall Clinic, Pune, shares his views. Underscoring how essential sleep is for the smooth functioning of body systems, he says, “Young women who have to manage their careers as well as take care of young children and elderly family members often have to It’s a struggle to get enough sleep, both qualitatively and quantitatively. But, no matter how busy a woman is, it is important for her to get at least seven hours of peaceful sleep every night. Many women compromise on sleep during weekdays and try to compensate for it by getting extra sleep on weekends. However, studies have shown that this is not an effective strategy.”
If you have trouble sleeping, here’s what to avoid
Nutritionist Sheela Tanna explains some dos and don’ts:
- Tea/Coffee/Fizzy drinks after 5 pm. (Remember, caffeine stays in your body for a long time and interferes with sleep).
- Avoid heavy fried and spicy food at dinner, as it takes longer to digest and leaves you feeling bloated, acidic and sleep-deprived.
- Also avoid heavy exercise near bedtime as it can stimulate your central nervous system (CNS) and keep you awake.
- Avoid drinking too much water at night, this may cause you to get up to urinate frequently at night.
Diet plays the role of the devil
Dr. Haresh Shah, Consultant Pulmonologist, Bhailal Amin General Hospital, Vadodara
1. Caffeine: Caffeine consumption, commonly found in coffee, tea, soda, and chocolate, can disrupt sleep by blocking the effects of the sleep-promoting neurotransmitter adenosine. Studies have shown that consuming caffeine even six hours before bedtime can significantly reduce total sleep time and sleep efficiency.
2. Heavy Food: Eating a large or heavy meal before bed can cause discomfort and indigestion, making it difficult to fall asleep and stay asleep. The body needs time to properly digest food, and going to bed on a full stomach can interfere with the body’s natural sleep process.
3. Alcohol: Although alcohol may initially make you feel drowsy, it can also disrupt the quality of your sleep. Alcohol interferes with REM sleep, the restorative stage of sleep, leading to fragmented and less restful sleep overall.
4. High Glycemic Foods: Foods with a high glycemic index, such as sugary snacks and refined carbohydrates, can cause fluctuations in blood sugar levels, which can disrupt sleep patterns. Consuming these foods before bed can cause fluctuations in energy levels and disrupt sleep.
5. Tryptophan Rich Foods: Tryptophan is an amino acid precursor of serotonin and melatonin, which are neurotransmitters involved in regulating sleep. When consumed as part of a balanced diet, tryptophan-rich foods such as poultry, turkey, dairy products, nuts, and seeds can encourage rest and help increase sleep quality.
6. Magnesium Rich Foods: Magnesium plays a role in regulating neurotransmitters involved in sleep and relaxation, such as GABA. Consuming magnesium-rich foods, such as leafy vegetables, nuts, seeds, and whole grains, may help promote better sleep quality.
7. Fatty Food: High-fat meals can disrupt sleep by delaying stomach emptying and increasing the risk of acid reflux, both of which can interfere with sleep quality and duration.
Overall, maintaining a balanced diet that includes nutrient-rich foods and avoiding heavy meals, caffeine, and alcohol before bed can promote better sleep quality and help reduce the risk of insomnia. Could.
Working online till late night is another culprit
Dr. Modi says, “Working women who work online late at night may find it difficult to get peaceful sleep even after switching off all blue light from their screens. This is because these lights can affect the retina for at least an hour. Women suffering from sleep apnea and snoring often ignore their symptoms compared to their male counterparts. As a result, they may suffer from insomnia rather than excessive daytime sleepiness, which is often seen in men. Therefore, it is important for every woman to prioritize her sleep and aim for at least seven hours of uninterrupted sleep every night.
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