Sleep and its importance

Experts warn that sleep deficit is a growing major health problem in today's society. Some sleep researchers point out that getting enough good sleep is as important to health as exercising and eating a low-fat diet.

 By Veronica Braganza

Let's pretend for a moment that after a tough day at work, you have finally been blessed with a few hours of sleep. You want to make the most of it because you really don't know when you are going to get another good night's rest. You are feeling so relaxed, you cuddle up into your warm bed. Suddenly, you dream of yourself, all dressed up at a prestigious event. It is an award night, WOW! And you have been nominated for one of the awards! But before you can actually receive it, trrrrrrrrrrrring - your alarm goes off. You wish you could pretend like you cannot hear it; it is too early to get up. You still want more sleep; the time you have spent sleeping seems insufficient. But you are compelled to get up and start another day of hard work, in the sweltering heat and the incessant stressful hustle bustle of your city.

Sometime back, in her recent article published in New York Times, Nancy Kalish highlighted that 17 million high school students suffer the same plight; they are hardly awake enough to get much out of their first class, particularly if it starts before 8 a.m. This is not because they are lazy, but because they are not built to be alert early in the morning. There is definitely a need to create awareness about the importance of a good sleeping schedule.

In this article I intend to emphasize why this phenomenon is so rampant among teenagers and what the consequences of not getting a good night's rest are. Hopefully, my short list of remediation strategies below can help you meet your challenge, ensuring that your body gets the necessary rest it needs.

Sleep is a basic necessity of life and is as essential as air, food and water. When we sleep well, we wake up feeling revitalized, attentive and equipped with the armour to face daily challenges. When we are deprived of sleep our jobs, relationships, productivity, health and safety are all put at risk. For teenagers time spent in sleeping is usually considered as time wasted. Many people feel that 'early to bed and early to rise' is the key to success. However, our body doesn't tick that way. A recent research shows that teenagers' body-clocks are set to a different schedule than that of younger children or adults. This prevents adolescents from falling off to sleep until around 11 p.m., when they produce the sleep-inducing hormone melatonin, and waking up before 8 a.m. when their bodies stop producing melatonin. This is why many students find waking up a challenge; others simply fall asleep at regular intervals in the day because they have not been re-energized by quality sleep. Poor attendance, failure and increasing bad results suggest that some teenagers can't cope with the lack of sleep and feel groggy in their first class of the day, which usually starts at 8 p.m.

According to the National Highway Traffic Safety Administration in America, 'drowsiness and fatigue cause more than 100,000 traffic accidents each year and young drivers are at the wheel in more than half of these crashes.'

Research reveals that the lack of quality sleep affects memory and decreases the brain's ability to function at optimal levels. This means that for students, sleep deprivation could render decreased academic performance. Thus, it is essential for students to improve their sleep in order to improve their grades. Some students may also suffer from learning disabilities like attention deficit and hyperactivity too, owing to sleep deficit. This is contrary to popular folklore that waking up early to study will get you the desired grades. Experts warn that sleep deficit is a growing major health problem in today's society. Some sleep researchers point out that getting enough good sleep is as important to health as exercising and eating a low-fat diet.

I cannot emphasize enough that lack of sleep not only affect the grades of students, the lifestyle, emotional state and work life of adults, but also affects our body, as a whole. Sleep deprivation has a devastating impact on our physical health because it depletes energy levels, resulting in our eating more and exercising less. It has also been associated with increasing blood pressure, cholesterol, the risk of heart disease and strokes and stress hormones which in turn raise the level of inflammation in our body. Inflammation can cause us to be sick often, and is also thought to be one of the causes of the deterioration of our body as we age. Research by The National Sleep Foundation, America, in 2007 reveals that sleep deprivation can also impact our mental health, and can be a key factor in causing or exacerbating depressive moods which affect up to 40 per cent of adolescents. Additionally, researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. So if you are interested in controlling or losing weight, don't forget to first pay attention to getting a good night's sleep!

Finally, I would like to recommend some strategies easily implemented for a healthier and smarter life. Sleep needs vary depending on the person and situation. In general, most people need from six to eight hours of quality, uninterrupted sleep each night. We should not compromise this for recreational purposes or even for studying. Schools and universities need to take a pro-active approach in looking after their students by beginning classes after 8:00 a.m., even if it means school hours have to be extended into the early evening. Research has indicated that when school hours were pushed forward to around 8:30 a.m. attendance immediately increased, as did scores on standardized tests. Also, each one of you must establish a sleep pattern that best meets your needs, and to ensure that you follow it religiously. Just relax and calm yourself so that you can have a comfortable sleep, as sleep loss may result in irritability, impatience, inability to concentrate, and moodiness.

Sleep hygiene is an essential component that contributes to or destroys sleep. It includes avoiding heavy meals at bedtime, especially foods high in sugar as elevation in blood sugar inhibits sleep. Additionally, stimulants like caffeine and smoking should be evaded. Most importantly, at the end of the day it is vital to indulge in activities which one enjoys, as it helps you unwind after a busy day. Lastly, ensure that the room in which you sleep is softly lit or dark, because when light hits the eyes, it disrupts the circadian rhythm of the pineal gland, which produces melatonin and serotonin. Our sleep is in our hands….

Sleep is priceless and irreplaceable, and its benefits are immeasurable. As Edgar Watson Howe said: "There is only one thing people like that is good for them; a good night's sleep."

Sleep well

By Meena Ahmed

Sara is an assistant manager in a multi national company. She always stays fresh round the clock. Her day starts at eight in the morning and continues till 10 at night. She knows that being an employee of such an enormous enterprise demands extraordinary performance. What keep her going the whole day long? What is the secret of her energy? According to her, the secret of her success is plenty of sleep. Certainly, sufficient sleep helps in an appropriate functioning of the brain. To enjoy sound and peaceful slumber the following points must be considered:

The bed

• Your bed should neither be too hard nor be too soft. Always use a moderate bed to keep yourself from taking wrong positions while sleeping, as that could lead to a body pain.

Avoid too many pillows

• It is better to use one pillow while sleeping. Pick out a pillow that is up to the level of your neck. A pillow must not raise your neck. Therefore, avoid making a pile of soft pillows under your head.

Take a hot bath

• To make your sleep enjoyable try taking a bath before going to bed. Consider taking a hot bath as it will make you sleepier. Do not take a cold bath, as it would leave you wide awake.

Fresh clothing

• After the relaxing bath, choose loose clothing to allow proper circulation of blood through your body. Do not sleep in the dress that you had worn through out the day, as it will cause uneasiness while sleeping. Use a generous amount of talcum powder or perfume with gentle smell to relax your mind and body.

Avoid food before going to bed

• Do not take any meal at least an hour before your bed time. It takes around three hours for our digestive system to digest the food. Sleeping on a full stomach will deprive you of sound sleep.

Light exercises help

• If you aren't feeling sleepy, light physical exercises would help you out. One of the preferred exercise is to take a walk before sleeping. It helps in the digestion process as well as making your body weary and ready to have a sound sleep.

Read a book or listen to music

• Reading a good book or listening to soft music can also cause drowsiness. But remember; do not take a book with a strong subject. A mild book or music would do well.

Always sleep on the right hand

• When ready to sleep, always turn on the right hand side keeping the left side up. The reason being that the heart should not get contracted as it usually happens while sleeping on the left hand. This state can cause distraction in mind resulting in nightmares.

Consider these points and you will enjoy a good day ahead after a sound slumber. Follow the golden rule: "A healthy mind leads to healthy body, yet a healthy sleep leads to a healthy mind.

" Happy sleep!

Epilepsy

Over 50 million people in the world suffer from epilepsy. At present the disease is said to be incurable, but it can be controlled. This disease has been known to fade out with age; for example it may stop after a person hits puberty. However, there have been cases where it is known to get worse with age

By Luavut Zahid

The human brain is a complex organ. At times it crosses all boundaries and reaches unexpected heights. At other times it is plagued by disorders no one can understand. Epilepsy is one such neurological disorder which hinders the performance of the brain. Sufferers of epilepsy regularly experience seizures, which are signs of abnormal, excessive or synchronous neuronal activity in the brain.

During a seizure a person's brain signals get mixed up and the muscles tend to relax and tense rapidly, while in certain cases they may stop moving completely.  The seizures can at times cause an overload and cause the person to pass out. Epileptic people can have many seizures in a single day that do not get noticed if their magnitude is small. At times, once the seizures have passed the person has no recollection of the episode itself. However, after the seizures the sufferers may feel excessively sleepy and tired.

Over 50 million people in the world suffer from epilepsy. At present the disease is said to be incurable, but it can be controlled. This disease has been known to fade out with age; for example it may stop after a person hits puberty. However, there have been cases where it is known to get worse with age.

In order to identify the disorder, typically it is required that the patient experiences recurrent seizures. Seizures can be the result of a number of other diseases and they do not always occur because of epilepsy. Tests such as the EEG, MRI, SPECT and PET etc. are often helpful in diagnosing epilepsy. However, these tests have been known to be wrong on occasion. In epilepsy, typical seizures are unprovoked. For example seizures resulting from head injuries or drug withdrawal etc are not epileptic in nature because they are prompted by other factors. Although most types of seizures are said to occur randomly, there are some variants of the disorder where certain elements can trigger them for example hot water on the head or hyperventilation. People suffering from photosensitive epilepsy are known to have seizures in reaction to flashing or flickering lights. Along with this, certain environmental factors can lead to an increased chance of seizures for example sleep deprivation, illness, constipation, menstruation, stress or anxiety, alcohol consumption etc. 

Although epilepsy adversely affects the brain, this is not to say that the epileptic individuals cannot lead successful lives. There are many famous names associated with epilepsy.

Charles Dickens made history as an author. Vincent van Gogh painted masterpieces that still sell for millions of dollars. Julius Caesar, Cyclist Marion Clignet and even the great philosopher Socrates are known epileptics. People who are epileptic only need to be careful. Such people may not be able to indulge in certain sports like boxing or swimming because if they have a seizure under water it could prove fatal. However, these people can lead perfectly normal lives. They can go to school, attend college, get jobs, get married and have children just like everyone else can.

Control your asthma – don't
let it control you! 
If you have a stubborn, wheezing cough you must consult your chest specialist without delay

 By Dr  Syed Asif Iqbal Hashmi

Asthma is a chronic disease in which the airway gets inflamed and constricted and the patient has difficulty in breathing. The usual symptoms are wheezing and coughing. There are various causes for this very irritating and painful sickness, but mostly it is caused due to allergy. However, it can be transmitted genetically, too. Exposure to dust, smoke, pollen grains and dustmites trigger the symptoms. Proximity of cats and dogs can also cause asthma. If you have a stubborn, wheezing cough you must consult your chest specialist without delay.

When a person has asthma, the airways are very sensitive to irritants and allergens. The inside walls of the airways tend to become swollen and covered with mucus, partially blocking the flow of air into and out of the lungs. During an asthma episode, the swelling becomes worse and more mucus is produced, making it very difficult to breathe. Inhaled corticosteroids control the swelling and mucus production that make the airways more sensitive and prevent asthma episodes. Inhaled corticosteroids are the most effective long term control asthma medicines. Inhaled corticosteroids' current dose recommended for asthma has not shown to cause weak bones, growth suppression, weight gain and cataracts.

The dose of the corticosteroid inhaler is in micrograms, which is one millionth of a gram. Corticosteroids in a tablet form are in grams, a much higher dose than in the inhaler. Wherever possible, the least amount of medication is used to maintain asthma control.

Corticosteroid tablets or liquid are used when a larger dose is needed to get the asthma under control.  They are the key to good asthma control for many people with asthma. It may take several weeks before they take full effect. You should continue taking them even when you feel better and have no asthma symptoms.

Corticosteroids are not the same as anabolic steroids that some people use to build muscles. Corticosteroids occur naturally in the body as substances that fight infection and inflammation. Anabolic steroids build up muscle tissues and are often used by athletes who want to develop bigger muscles. These are two different kinds of drugs.

Most of the people have this question in their mind that inhaled corticosteroids are only reserved for people with severe asthma. The answer to this question is inhaled corticosteroids are used in mild to moderate asthma as well as in more severe cases. Doctors recommend the use of inhaled corticosteroids to reduce airway inflammation and get symptoms under control. When your asthma is under control, talk to your doctor about adjusting the dose of your medications. Do not stop taking your controller medications. If you do, the airway inflammation may return.

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