Search Results for: sleep

May 11, 2018 By Trupti Hingad 1 Comment

The connection between Sleep and Liver!

sleep

Sleep can never be categorised as a boring topic to discuss. 8 out of 10 people love to sleep at any time of the day. For some sleeping is one of the best relaxation techniques.

An old adage says ‘Early to bed, Early to rise, Make a man healthy, wealthy and wise’. How true is this phrase? Is it alright to sleep late and wake up late?

In this digital world….the bedtime for most people has changed drastically. Mobile phones, laptop, work pressure, deadlines and online markets have captured most of the sleep time leading to sleep issues for most. I have many clients who have everything in life but not good sleep.

We all know Good sleep is very necessary for good health and to live long years. Lack of sleep or sleeping late can reduce your cognitive power, ages your skin faster, leads to weight gain, increased risk of death and also impairs judgment and decision making ability.

While sleep requirements vary from person to person, most adults require about 7-8hours of sleep. Children and teens need even more. But, yes the quality of sleep is more important than quantity of sleep.

We have an amazing biological clock given by nature inside our body. Various functions occur in our body when we are sleeping. The most important function is detoxification which happens during our sleep hours.

So ideally between 11 pm to 3 am….most of our blood circulation concentrates in our liver. The liver gets larger when filled with more blood. This is the time when liver undergoes detoxification process. But, if you cannot sleep during this hour, the liver cannot perform its function smoothly.

Later you sleep lesser the body detoxifies and keeps accumulating toxins in the body leading to weight gain, ageing, greying hair, belly fat, low immunity, multiple organ disorders and impure blood too.

Have you ever noticed when you go to bed very late…you end up feeling tired and lazy the next day? Why does this happen?

In yoga practice, it is advised to wake up as early as 4 am and 5 am and exercise. Why is that?

Because between 3-5am, most of the blood circulation is concentrated in the lungs. Breathing fresh air and exercise during this time is good. As per yoga, this is called Brahma Muhurat. During this time, the air is fresh, the mind is calm and stable and there is very less pollution.

Between -5-7am most of the blood circulation concentrates in the large intestine. This is the right time to Poop. Pass out all unwanted toxins from the body, preparing the body to absorb good nutrients during the rest of the day.

From 7-9am most of the blood circulation concentrates in the stomach. This is a good time to have breakfast and digest food well. Having healthy breakfast is a great way to start the day.

Have you ever noticed the daily routine of our grandparents? No matter what happens they sleep early and wake up early and carry out their routine work. This is the only reason they are so fresh, energetic and healthier even in the old age as they have followed their biological clock.

If you go against nature, things will turn out bad!

Some helpful tips to support your liver and get a good night sleep.

Drinking lemon water in the morning
Choose cruciferous veggies in the day for their liver supporting properties
Try to express emotions in the best way rather than suppressing it as the liver is somewhere connected to your emotions too
Have a light dinner and keep a gap of 2hours before bed
Turn off the phone, laptop, Ipad for one hour before bedtime Use this time as ME time by reading books, meditation, reflection and yes chatting with family members
Avoid stimulants like caffeine and sugar post 5 pm
Practice yoga
Have warm milk at bedtime to get good sleep as it enhances the production of sleep hormone.

February 16, 2018 By Palak Mittal 2 Comments

How smartphones and other electronic gadgets affects our sleep quality

Gadgets affect sleep

For most of us, our smartphone is the first thing we look at in the morning and the last thing we check before going to bed. But, is it a right practice? Well, it is not. As per a recent study published by the Brigham and Women’s Hospital in Boston, Massachusetts, using a smartphone right before bedtime actually reduces the overall quality of sleep.

Here’s how:

Difficulty in falling asleep – We feel sleepy when our brain releases a hormone called melatonin, which is determined by the body’s circadian rhythm. The blue light emitted by the screen of the smartphone interferes with this rhythm and the secretion of melatonin, which makes it difficult for us to fall asleep, even after we keep our phone aside.

Poor quality of sleep – Using a smartphone before going to bed also hampers the overall quality of sleep because, when we check an office email or a text message as the last thing before we sleep, it gets difficult for our brain to relax, due to which we are unable to sleep peacefully.

Decreased attention span – Our productivity suffers during the day, due to lack of proper sleep at night. Also, not getting enough sleep is known to hamper our decision-making skills, impair our long & short-term memory, which leads to unnecessary stress and anxiety

Increased risk of weight gain – Our body is more likely to feel hungry when we don’t get our due share of sleep, as sleep deprivation slows down our metabolism. Thus, use of smartphone right before bedtime can induce cravings, which lead to snacking and weight gain.

Weak immune system – While we are asleep our immune system produces antibodies that help fight infections, it also releases a protein known as cytokines. This protein not only promotes sleep but also fights inflammation and other problems caused by stress. Lack of sound sleep decreases the production of cytokines and increases the risk of falling sick, it also slows down our recovery cycle. Further, long-term sleep deprivation can raise the risk of diseases, such as diabetes, heart problems and obesity.

Skin damage – Sleeping late at night and not getting enough sleep can lead to dark circles, puffy eyes and fine lines across our face. The blue light emitted by our smartphones triggers the secretion of cortisol, which can damage our skin’s smoothness and elasticity.

Thus, even if we are spending only some time on our smartphone before going to bed, it affects our overall mental and physical well-being.

December 6, 2017 By Neha Kapoor 5 Comments

6 Magical herbs that can help you sleep

Do you have problems getting sleep at night? Sleep disorder is a common issue these days thanks to the work stress and bad lifestyles.

There are many people who face severe issues of sleep disorder and we find it difficult to help them fall asleep. Sleep is a key component of good health. They say humans need at least 8 hours of sleep a night to rejuvenate and restore their bodies. Unfortunately, in the days of stress, chaos, constant electronic bombardment, adrenal fatigue, and hormonal craziness we are seeing people generally getting less sleep, and the sleep they do get tends to be interrupted in some way. This means the sleep quality and quantity have a lot to be desired. Thankfully we have natural herbal allies to help us relax, rejuvenate, and come to a quiet place of rest and relaxation.

What herbs do you love for a restful night sleep?

Ashwagandha (Winter Cherry): It is an adaptogen with strong affinities towards the nervous system. It helps the body deal with stress and hormone fluctuations caused by stress, especially helping regulate cortisol levels at night time. Cortisol is what wakes you up at 2 am thinking about a million things at once and not being able to fall back asleep. Taking 500mg of Ashwagandha daily can help your body even out stress hormone levels which can help you get a good night sleep. It has also been shown to ease anxiety and depression.

Chamomile: It is a wonderful calming herb. It relaxes both the body (muscles) and the mind. It is also a wonderful gentle sedative. It is safe and effective for children. Chamomile tea sipped by a breastfeeding mother can soothe the baby after breastfeeding. Toddlers can sip chamomile tea with a little bit of honey before bedtime to calm them before bed. Adults can drink 2-4 cups of chamomile tea at the end of the day to help calm down before bedtime. Steep chamomile in hot water for 10 minutes in a tightly capped jar, strain and enjoy.

Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make an excellent massage oil, or used as an inhalant.

Dose: Tea, 1 cup 2-3 x daily; Tincture, 30 drops 3 x daily.

Lavender is the herb everyone knows that is great for relaxing and calming the mind and body. The essential oil can be diffused in the evenings alone or combined with other relaxing essential oils to bring on a state of peace and relaxation. The leaves can be drunk as a tea, or added to food. It is great for insomnia, agitation and restlessness.

Lavender is a gentle strengthening tonic for the nervous system. A few drops of lavender oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil may be used as a compressor massage oil or simply inhaled to alleviate insomnia.

Dose: Tea, 1 cup 2-3 x daily; Essential oil–oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).

Passionflower It’s a great herb for people who wake frequently throughout the night. It is a safe herb for most (excluding excessive use in pregnancy, especially in the first trimester), including children and can be taken in large doses frequently. It is used to promote a deep restful sleep and ease anxiety. Take 30-60 drops of passionflower tincture an hour before hitting the bed, and again at bedtime if you are not yet tired. The herb can be combined with others to make a wonderful night time tea as well.

Passionflower is used for minor sleep problems in both children and adults (Bruneton, 1995). It is an excellent sedative with no side effects even when used in large doses (Spaick, 1978).

Dose: Tea, 1 cup 3 x daily; Tincture, 30-60 drops 3-4 x daily.

These herbs can be combined to make a lovely relaxing night time tea that works for your specific needs. That is the great thing about herbs, some speak to you more than others. Those are typically the herbs that you should do some more work with to see if they fit with you.

Lemon balm its used primarily to lift mood and promote calmness and relaxation. Since depression is often related to insomnia, probably because of a lack of serotonin, lemon balm can help you achieve sleep by promoting mental and physical health. Several studies have confirmed its sedative effects, however, it should be noted that too high of a dosage (1800 milligrams) actually increased anxiety. Here, it is made into a mild, uplifting, and relaxing tea.You will need…

-2 tablespoons of dried lemon balm, or 8-10 tablespoons of fresh lemon balm
-2 teaspoons dried chamomile
-Honey to taste (optional)
-8 ounces of fresh water

Directions-Place the loose herbs in a mug and cover with 8 ounces of boiling water. Steep for 5 minutes, strain, and drink 30-45 minutes before bed.

California Poppy, This is a great herb for insomnia due to restlessness and anxiety (and it’s safe and gentle enough for children). This herb not only helps you to fall asleep, it improves the quality of your sleep as well. A tincture is the most powerful way to take this. Try 30-40 drops twice daily (the second dose close to bedtime).

At GOQii our coaches’ help with tips to get quality sleep as this will go a long way to help protect mental health, physical health, quality of life, and safety.

November 9, 2017 By Farida Gohil 7 Comments

Sleep Deprivation linked to High-calorie food choices

Photo Credit: iStock

There is more science supporting that getting a good night’s is best for your health.

A new study published in the journal Food Product Design, by Author Colin Chapman, MSc, of Uppsala University says that obesity found in people who were deprived of one night’s sleep purchased more calories and grammes of food in a mock supermarket on the following day.

Sleep deprivation also led to increased blood levels of ghrelin, a hormone that increases hunger, on the following morning; however, there was no correlation between individual ghrelin levels and food purchasing, suggesting that other mechanisms such as impulsive decision making may be more responsible for increased purchasing.

The Uppsala University of Sweden is the oldest university of the Nordic countries and offers courses in Science and Technology, Medicine, Humanity and Social Sciences. Researchers at Uppsala University investigated whether sleep deprivation may impair or alter an individual’s food purchasing choices based on its established tendency to impair higher-level thinking and to increase hunger.

They hypothesised that sleep deprivation’s impact on hunger and decision making would make for the ‘perfect storm’ with regard to shopping and food purchasing-leaving individuals hungrier and less capable of employing self-control and higher-level decision-making processes to avoid making impulsive, calorie-driven purchases.

On the morning after one night of total sleep deprivation, as well as after one night of sleep, the researchers give 14 normal-weight men a fixed budget (approximately $50). The men were instructed to purchase as much as they could out of a possible 40 items, including 20 high-caloric foods and 20 low-caloric foods. The prices of the high-caloric foods were then varied to determine if total sleep deprivation affects the flexibility of food purchasing. Before the task, participants received a standardised breakfast to minimise the effect of Hunger on their purchases.

Sleep-deprived men purchased significantly more calories (+9%) and grammes (+18%) of food than they did after one night of sleep. The researchers also measured blood levels of ghrelin, finding that the hormone’s concentration was higher after total sleep deprivation; however, this increase did not correlate with food purchasing behaviour.

Their finding provides a strong rationale for suggesting that patients with concerns regarding caloric intake and weight gain maintain a healthy, normal sleep schedule.

This study supports a link between sleep loss and Obesity.

Findings from a study published in the journal Nature Communications that found losing sleep can make you more likely to crave junk foods rather than healthy foods. Other studies have linked poor sleeping habits to increased appetites.

Results from the study show that sleep deprivation significantly decreased activity in appetitive evaluation regions within the brain during food desirability choices, combined with increased activity in the amygdala. This change in brain activity is further associated with an increase in the desire for weight gain promoting high-calorie foods following sleep deprivation.