नवीनतम
Irregular sleep can increase risk of 172 diseases
NEW DELHI [Maha Media]: According to a study published in the science journal 'Health Data Science,' sleeping at different times every day is as harmful for the body as getting less sleep. This study, which lasted for about 7 years, revealed a deep connection between sleep and diseases.
In this study conducted on 88,461 people, everyone's sleep patterns were tracked with the help of wearable devices. A wearable device is an electronic gadget like a smartwatch, which tracks total sleep time, wake-sleep times, heart rate, and other body activities.
The health study found that sleeping at different times every day, staying awake late at night, and an irregular body clock increase the risk of 172 diseases.
This study revealed a direct link between sleep patterns and diseases.
This study is considered the most authentic to date because most previous studies were based on subjective sleep measurement, meaning people themselves reported how much they slept.
Here, data was collected through objective measurement, which is more accurate. That is, data was tracked using wearable devices.
Additionally, this study is based on large databases like the UK Biobank and has also been validated with National Health and Nutritional Examination Survey (NHANES) data.
Studies have found that irregular sleep (sleeping at different times every day), less than 6 hours of sleep, and poor quality sleep (waking up frequently at night) or less efficient sleep increase the risk of several diseases.
* The risk of a total of 172 diseases increases, and 92 of these diseases are directly affected by sleep.
* Lack of sleep increases the risk of heart disease, diabetes, and obesity by 1.5 to 2 times.
* Poor sleep increases inflammation, which can increase the risk of liver cirrhosis by up to 2.57 times.
Absolutely, irregular sleep deeply affects mental health. Studies have found that irregular sleep increases anxiety, stress, and neurological issues.
The risk of Parkinson's disease can increase by up to 37%. Poor sleep imbalances brain chemicals like serotonin, which worsens mood. Sleeping at different times every day reduces focus, increases irritability, and also raises the risk of depression. It affects both physical and mental health.
What to do to improve sleep patterns?
Improving sleep patterns is easy; it just requires a little discipline. First, create a routine of sleeping and waking up at the same time every day, such as going to bed at 10 PM and waking up at 6 AM.
Don't sleep too much during the day; take only a 20-30 minute nap, and only if necessary. Avoid caffeine or heavy meals in the evening. Reduce screen time, as blue light blocks melatonin (a hormone essential for sleep).
Keep these things in mind for good sleep
* Keep the bedroom dark, cool, and quiet.
* Exercise daily.
* If you can't sleep, try deep breathing or meditation.
* Track your sleep routine with a wearable device.
* If the problem is severe, consult a doctor.
* If needed, you can get help from CBT (Cognitive Behavioral Therapy).
* Gradually, this will become a habit, and your body clock will set itself.
