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Why and how much should your child sleep?

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More often than not people do not consider sleep as an o important activity for good health. But, in reality sleep is a powerful tool that keeps your mind alert and calm. This is true for both elders as well as kids. Sleep should be considered as important as food.

Did you know that if you sleep well you can increase/build your brainpower just as you build muscles when you are weightlifting.

In this blog however, I am talking of how important is sleep for kids and how much they should sleep to be healthy.

Good sleep habits in kids help in;

  • Good health
  • Growth
  • Mental function.

BENEFITS OF SLEEP FOR KIDS

  • Increases concentration: Well slept kids are more receptive and interactive. These kids have good attention span and learn the most. Overall they become calmer, attentive, observant and also socially active.
  • Reduces behaviour problems: Sleep lets your entire body rest. Lack of rest makes kids hyperactive, fatigued, physically impulsive and agitated.
  • Reduces childhood obesity risk: Kids who don’t sleep enough are at higher risk for childhood obesity. Some researches prove that kids who slept only for an hour (Yes, Just an hour) they had increased their risk of obesity by 80 percent. This happens because the hormones that control hunger are directly related to sleep quality; with too little rest the appetite turns itself on and remains on.
  • Releases growth hormone: Quality sleep releases growth hormones. This hormone helps in normal growth and other bodily and brain development.
  • Increases Immunity: Kids who sleep well do not fall sick very often

HOW MUCH SLEEP IS NORMAL?

  • Toddlers – 12 hours till the age of three
  • Four to six – 10½ to 11½ hours
  • Six to Twelve – 10 hours
  • Teenagers – 8 to 9 hours

FOODS THAT WILL HELP YOUR CHILD SLEEP BETTER

  • Dairy products: Dairy products produce the hormone serotonin that makes you feel sleepy. So foods like milk, cottage cheese, yogurt and cheese helps kids sleep better.
  • Bananas: Bananas are another easy bedtime snack option. Researchers conclude that bananas contain melatonin, as well as serotonin, which helps to calm you and regulate your sleep cycles. They also contain magnesium and potassium, both of which are muscle relaxers.
  • Oatmeal: Oats have an extremely high concentration of melatonin. A warm serving of oatmeal may help your toddler feel full and enjoy a longer duration of sleep.

SLEEP TIPS FOR CHILDREN

  • Introduce good sleep habits right from the start
  • Create an environment that helps the child to sleep. Keep the lights minimum, room cool and quit.
  • Make sure that there is no TV or computer switched on which will distract sleep
  • Avoid caffeine
  • Put your child to bed at the same time on all days

Encourage importance of sleep in your children at an early age. This will help your child be happy, social and intelligent. The best part is you yourself might get some good deep sleep.

If you found this information helpful, we’d love to hear your thoughts in the comments below. To explore more insights on children’s health, check out Healthy Reads or for further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Sleep Apnea, its symptoms and how you can prevent it?

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Has anyone ever told you that you have a tendency to snore? Or maybe you don’t…but you have a partner or family member who does? Do you find that you tend to wake up throughout the night? Or maybe you think you get good sleep, but you consistently find yourself with a dry mouth in the morning?

These are all signs that could suggest that you (or…your beloved snoring family member) may have something called “Sleep Apnea.” Well, there are people who cannot sleep without a machine and that is because they suffer from a medical condition called ‘Sleep Apnea’.

Let’s actually break this down. What is Sleep Apnea?

The most common type of Sleep Apnea is ‘Obstructive Sleep Apnea’ (OSA). OSA is a potentially life-altering and life-threatening breathing disorder that occurs during sleep.

The upper airway repeatedly collapses, causing cessation of breathing (apnea) or inadequate breathing (hypopnea) and sleep fragmentation. The breathing stops during sleep for 10 seconds to a minute or longer. Oxygen levels in the blood decrease.

One challenge with something like this is that you may not necessarily wake up entirely. So it’s not always easy to self-diagnose. BUT – Sleep fragmentation results in chronic daytime sleepiness (which you would expect if you’re constantly getting interrupted throughout the night). This disrupts healthy sleep and causes a number of short-term and long-lasting effects that threaten the health and well-being of those who suffer from the condition.

How many people have OSA? The prevalence of OSA in the general population is still unclear. Several epidemiological studies have attempted to examine this issue. Epidemiological data from Young, Palta, Dempsey, et. Al (1993) in a study paper titled:- Obstructive sleep apnea syndrome: natural history, diagnosis, and emerging treatment options, estimated that in a group of 602 middle-aged individuals 2% of women and 4% of men meet the minimal diagnostic criteria for sleep apnea with excessive daytime sleepiness.

People most likely to have or develop OSA may have any of the following:

  • Obesity, especially in the upper body
  • Small upper airway due to excess throat tissue or abdominal jaw structure
  • Nasal Obstruction
  • High Blood Pressure
  • Family History of OSA
  • Overweight Obese individuals

Obesity, particularly abdominal and upper body obesity is the most significant risk factor for obstructive sleep apnea. Excess body fat on the neck and chest constricts the air passageways and sometimes the lungs – thus setting the stage for interrupted breathing during the night. And according to the research…The more obese a person, the greater the risk of apnea.

The good news is that there are some general things that can make a big difference.

This includes:

Losing some weight, if you are overweight or obese (even as little as 5% of your body weight can make a change)

Avoid alcohol, sedatives, and hypnotics (as they can sedate the very muscles we need to breathe)

Sleeping on your side or in a semi propped position

If you have sleep apnea, do not take sleep medicines or sedatives. These chemicals will increase the relaxation in the tissues of the upper airway and make the obstruction worse. The specific treatment for obstructive sleep apnea is usually a mask worn at night to keep the airway open or using a sleep machine that can help you breathe and sleep properly.

If OSA is left untreated, it can increase the risk of developing:

  • Hypertension
  • Cardiac Arrhythmias
  • Myocardial Ischemia
  • Stroke Pre-diabetes
  • Decreased quality of life (because who wants to feel sleep deprived?)

Weight loss is frequently recommended to improve OSA among obese patients. Not only does sustained weight loss improve OSA, it also improves many other independently linked comorbidities such as Hypertension, High Cholesterol, and Diabetes. The greater the change in body weight or waist circumference, the greater is the improvement in OSA

Prioritize your sleep health by recognizing the symptoms of sleep apnea and implementing preventative measures. Share your experiences and insights on managing sleep apnea in the comments below. For personalised advice and support, consult a healthcare professional specializing in sleep disorders or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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A Dream Deferred: The Quest for Sleep Equity on World Sleep Day

Improve sleep and sleep quality

In the garden city of Bengaluru, Raj, a night-shift worker, tosses and turns in his bed, struggling to find sleep as the relentless Indian sun climbs higher into the sky. His small, shared apartment offers little respite from the cacophony of daytime noises and the sweltering heat. Meanwhile, across the world, in the quiet suburbs of Stockholm, Anna drifts into a restful slumber in her climate-controlled, noise-cancelled bedroom after a day’s work. This stark contrast in sleeping conditions underscores a profound but often overlooked issue: the global disparity in sleep health, also known as sleep equity.

The theme for World Sleep Day, “Sleep Equity for Global Health,” aims to highlight the considerable disparities in sleep quality that affect diverse populations around the globe.

It’s a day marked to bring attention to the social and environmental factors that contribute to these disparities, which can further compound existing health inequities.

Sleep: A Foundation of Health

Sleep is the cornerstone of good health, an essential process that allows our bodies and minds to recharge, healing us from the day’s toils and preparing us for the challenges ahead. Yet, the ability to obtain restorative sleep is not a privilege afforded to all. Factors like socio-economic status, employment conditions, geographical location, and even cultural attitudes towards sleep can create vast chasms in sleep health across populations.

In developing countries like India, long work hours, limited access to comfortable sleeping environments, and the burden of noise and light pollution are just some of the barriers preventing a good night’s rest. In wealthier nations, while the quality of sleep environments may be higher, the pressures of a 24/7 society and the intrusion of technology into the bedroom can similarly impair sleep.

Bridging the Sleep Divide

The concept of sleep equity goes beyond the individual, implicating the collective health of societies. Chronic sleep deprivation is linked to a myriad of health issues, including heart disease, diabetes, and weakened immune function. When whole communities are sleep-deprived, these health issues can become prevalent, increasing healthcare costs and reducing overall productivity and quality of life.

World Sleep Day aims to galvanise change, encouraging global action to bridge the sleep divide. This can take various forms, from advocating for policies that protect workers’ rights to sleep, such as regulated work hours and rest periods, to investing in urban planning that creates quieter, more restful environments in densely populated areas.

The Call for Global Action

As we observe World Sleep Day, we’re called to consider our sleep health and recognise the disparities that exist. It’s a call for researchers to deepen our understanding of the societal factors that influence sleep, for policymakers to create environments conducive to rest, and for individuals to practice and promote good sleep hygiene.

Addressing sleep equity is a multifaceted challenge that requires a concerted effort from governments, health organisations, communities, and individuals alike. It’s a global health priority that has the potential to improve not just the quality of sleep but the overall well-being and productivity of societies.

By acknowledging the importance of sleep and the disparities that exist, we can work towards a world where restful sleep is not a luxury but a common reality for all. As we champion this cause, we move closer to a world where health equity includes one of the most basic yet vital components of life—sleep.

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The connection between Sleep and Liver!

Improve sleep and sleep qualitySleep 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 7-8 hours 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 3-5 am, 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 5-7 am 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 7-9 am 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.

  1. Drinking lemon water in the morning
  2. Choose cruciferous veggies in the day for their liver supporting properties
  3. Try to express emotions in the best way rather than suppressing it as the liver is somewhere connected to your emotions too
  4. Have a light dinner and keep a gap of 2 hours before bed
  5. 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
  6. Avoid stimulants like caffeine and sugar post 5 pm
  7. Practice yoga
  8. Have warm milk at bedtime to get good sleep as it enhances the production of sleep hormone.

In the symphony of health, the link between quality sleep and a thriving liver is undeniable. A commitment to early, restful nights not only enhances detoxification but also rejuvenates our vitality. Embrace the magic of a good night’s sleep for a healthier, more vibrant you. For personalised guidance on optimizing your sleep and liver health, connect with our experts through GOQii’s Personalised Health Coaching here.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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