Health Essentials
Snack on exercise, sleep like a log
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Exercise is often described as the wonder-pill, laughter referred to as the best medicine but these two will struggle to make their impact felt if SLEEP is left out of the equation. These days many people wear sleep deprivation like a badge of honour. We create the impression that the less you sleep the more “serious” or goal-oriented you are. Is this really the truth?
Ghana is in a debt-crisis and the whole world to a large extent finds itself in the same soup BUT beyond this crisis is a SLEEP DEBT that is already causing major challenges but it is only the tip of the iceberg because if we do not halt and reverse this trend, we should expect a major explosion.
Good restful sleep has been described as “sleeping like a log” or “sleeping like a baby” but not all sleep is created equal. Sometimes when we sleep, we set a whole orchestra in motion as we snore in different decibels and octaves that will be the envy of many star singers.
Unfortunately, after a snoring bout even though everyone within earshot of us will swear we have had a great sleep, we wake up feeling tired and still sleepy. Sometimes people tend to doze off during the day and some may result in accidents. Sleep Apnoea? The quality of sleep is by all standards extremely important.
Poor sleep quality or short duration of sleep can lead to many more things than one can imagine and it negatively impacts on every aspect of one’s life. Can you imagine developing hypertension and heart disease, strokes, depression, stress, body pains, obesity, diabetes, accidents, poor concentration and the list continues.
When you stay awake needlessly past “ungodly” hours you tend to snack as you “work”, watch a movie, listen to the news etc. It’s not the snack that is often the problem but THE CHOICE of snacks.
These snacks and the power of cortisol tend to wave a magic wand on our waistlines introducing conditions such as obesity and diabetes. Ever heard of the Twi expression “kom nndi nie w’ada”, which translates as when you are asleep you do not feel hungry.
Late night snacking leaves us with very few options and only vegetables appear to be safe. Remember to live though, that is what life is all about. These days I have realised that we can “snack on exercises” as well. So, when that unnecessary urge to eat at midnight comes up just walk for a few minutes.
Has it occurred to you that if you have short bouts of walking lasting only two minutes at a time and you do this 10 times during the day, you would have put in about 20 minutes of exercise and this definitely counts.
Sleep even impacts on our choices; poor sleep causes us to eat the wrong foods in quantity and content and even leads us to drink more of what we may need to avoid including alcohol and hard drugs.
Since sleep is so important, we need to share some hints that can improve our sleep quality and duration and we will refer to these as SLEEP HYGIENE STEPS.
• Create darkness in your room
• Ensure your room is cool and well-ventilated
• Wind down or unplug from electronics etc. about an hour to your bedtime. You even meditate, spend time breathing or even praying
• Avoid phones, laptops and books in your bed
• Exercise: four to six hours before bed gives best effect but anytime before then is still an IDEAL time.
• Watch your food intake; don’t overeat, avoid spices and lots of oils.
• Watch what you drink; stimulants will/may affect sleep, and these include caffeinated drinks, fizzy drinks, alcohol and energy drinks.
• Regularity is key; go to bed at the same time and wake up at the same time even on days you have extra time at your disposal but remember to live.
• Writing or typing your TO DO list before sleep may help you sleep easier and better.
• Discuss with your doctor the ideal time to take your prescribed medication. No point taking a water-pill at bedtime when you already have sleep challenges.
• Get professional medical advice to exclude a disease that may be short-changing you on sleep.
Let us SNACK ON EXERCISE so that we can SLEEP LIKE A LOG.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
By Dr Kojo Cobba Essel Health Essentials Ltd/ Mobissel (dressel@healthessentialsgh.com)
Dr Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise and he is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “Ever wondered how to get the best exercises and tips on health & wellness in the comfort of your room? Send an email to info@healthessentialsgh.com”
It appears I am stuck in sleep mode; last week we discussed sleep hygiene and now it’s napping. Could it be my brain doing its best to make me understand it needs more sleep?
Many of us developed a love for afternoon naps while in school because it was mandatory to “sleep” after lunch. It may have been a luxury to get restful sleep in one’s junior years but our brains got the message: sleep after lunch to get a boost in energy to prepare you for the rest of the day.
As the years rolled by sleeping after lunch, for instance, has become a mirage but everyone loves a “power nap”. The French do a great job when it comes to their afternoon break.
If you enjoy your naps, you may have experienced that feeling of extending your sleep once you go beyond half an hour. It’s that feeling of no turning back. On the other hand, if you nap for just about 30 minutes you seem to have a new lease of energy.
I love naps whenever I get a chance to squeeze one in, but school had siestas that lasted about an hour so sometimes I love to revisit the days of old. A new research finding is, however, about to trample on that glorious time spent hitting on the snooze button and being at peace with the sheets, chair or even bench or floor in some instances.
We all appreciate that getting enough sleep is key to good health but this study suggests that long daytime naps may not be in your best interest.
The researchers found that long naps in excess of 40 minutes and excessive daytime sleepiness were associated with an increased risk for conditions such as high blood pressure, diabetes, obesity and high cholesterol; collectively referred to as metabolic syndrome.
The research showed that people who napped for less than 40 minutes were not at increased risk for metabolic syndrome. In fact, those who napped less than 30 minutes had a slight decrease in risk.
The findings seem to point accusing fingers at those of us who nap for over 40 minutes; that is when the problems seem to begin. I am sure you can confidently guess what happens when people nap for over 90 minutes; the risk of developing metabolic syndrome increased by as much as 50%.
“The review also found that napping for more than an hour or being overly tired during the day were both linked with a 50 percent higher risk for type 2 diabetes.”
“However, the study only found an association between these factors, and did not prove that excessive sleepiness and long naps actually cause metabolic syndrome or diabetes.”
Is it possible that those of us who nap for long periods of time also avoid physical activity and probably over-indulge in comfort foods, hence increasing the risk for these lifestyle diseases?
One thing is certain, you cannot go wrong with a short nap; it can be extremely satisfying. So while the scientists continue to explain and maybe confirm these findings, let us limit our naps to 30 minutes. If you have extra time take a walk or get some work done.
This may be a reminder that too much of even a good thing may be harmful. Sleeping has great benefits including reducing our risks for developing heart and blood vessel diseases such as stroke, it improves our immunity and also enhances our performance in all spheres of life.
Just as sleeping in excess of 9 hours at a time has been linked with bad outcomes, excessive daytime napping is now getting its “day in court”. Moderation in all things must be key!!
A nap is essential for every individual
A 20-minute nap in the early afternoon may:
• Ease your stress
• Sharpen your memory
• Help you react faster
• Improve your job performance
• Boost your energy
• Lift your mood
• Make you more alert
How long did you nap today?
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERY DAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Medics Clinic
(dressel@healthessentialsgh.com)
Dr. Essel is a medical doctor with a keen interest in Life Style Medicine, holds an MBA and is an ISSA Specialist in exercise therapy, fitness nutrition and corrective exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “Sleep is an important component of our healthy lifestyle, as well as diet and exercise,” says Dr. Tomohide Yamada. “Short naps might have a beneficial effect on our health, but we don’t yet know the strength of that effect or the mechanism by which it works.”
References:
- WebMD News from HealthDay by Robert Preidt
- Extract from “The Importance of Obtaining Adequate Sleep” by Dr. Obo Addy
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Sleep comes in different shades. There are those who sleep pretty and hardly move an inch in bed. Then we have those who are virtually at war when in bed and may turn a whole 360 degrees several times in the land of the unknown. Woe betide you if you find yourself in the same “sleep ring” with such a fighter. The most “decorated” ones bring music to sleep and the noise that exudes from their throats, nostrils and mouth could compete with any orchestra except that harmony is often thrown to the wind; those of us who belong to this category know ourselves.
Inspite of all the above, when I am hard pressed to pick one thing that has the greatest impact on one’s health, I will say SLEEP reigns. Too many challenges spring up when we fail to get enough sleep and it’s no wonder that at the doctor’s office we hear many complaints of not being able to sleep.
Most of the time the solution is not in popping pills but the Sleep Hygiene Tips below will go a long way to make a difference in your sleep and subsequently your health.
Sleep hygiene tips
- Create darkness in the room
- Sleep is easier when your room is dark. A bright room may be a challenge especially if you already have a bunter with sleep.
- Have a Regular sleep plan
- Keep to the safe time you go to bed and also time you wake up. Regularity is key.
- Ensure room is cool and well ventilated
- An extremely hot or cold room may keep you awake just tossing and turning. A nice breeze makes sleep even better.
- Wind down or unplug about an hour to bedtime
- Rushing throughout the day and then diving into bed may not be the best remedy for sleep. Slow down, start putting off lights, stop working and maybe spend about 5 minutes meditating or speaking to God.
- Avoid phones, laptops, work in bed/bedroom
- These have no business in your sleep area and should not be in your bed for sure. The glare from lights, the vibrations or sounds from messages and even calls may keep you awake and give you a nightmare with your eyes wide open.
- Exercise
- Exercise and laugh and you will be preparing yourself for a sound sleep. You may exercise anytime of the day but when you struggle a lot with sleep the ideal time may be four to six hours before bedtime. Exercising an hour or two before you sleep may rather keep you alert and awake.
- Watch your food intake; don’t overeat, avoid spicy food and lots of oil
- Gluttony is definitely “sinful” and one of the instant punishments is discomfort and difficulty sleeping. A full stomach at bedtime makes one wish for daybreak. The spices can also cause havoc especially when eaten late. That heartburn will wake you up and keep you sitting and cursing all night.
- Watch what you drink; stimulants may affect your sleep e.g. caffeine, fizzy drinks, alcohol and energy drinks
- If you have trouble with sleep or you do not want your sleep to be disturbed in any way, avoid these 4 clear hours or more before sleep time. ACOHOL deceives you into thinking you will sleep only to wake up early, feeling unrested or making dashes to the washroom.
- Discuss with your doctor when to take some of your prescribed medication
- Sometimes some medications we are on may cause us to wake up several times to urinate and should preferably be taken much earlier in the day. Others keep us alert over several hours.
- Writing your TO DO LIST for the next day relaxes the brain
- The brain sometimes will keep “working” in an attempt not to forget what you need to do the following day. Hack your brain by writing down or typing out your To Do List for the following day and you will be blessed with good sleep.
- Get professional care to diagnose and manage medical conditions
- Sometimes it’s a medical condition that is directly or indirectly depriving us of good sleep and our health professional can help us find and treat this so we can once more enjoy the bliss of the Lotus Eaters. Maybe it could be a medication that is just not right for you.
Popping pills to sleep in most cases will not solve the challenge and should never be our first line of correcting our sleep wars. Adopt these hygiene tips today even if you sleep well and your health will be on the right path. Not even the decorated bedroom trumpeter or the sleep fighter can take your sleep away from you.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/Medics Clinic
(www.healthessentialsgh.com)
*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “ A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb
SKIP THE QUEUE, TAP THE NEWS
You can now read the Ghanaian Times and The Spectator newspapers from the comfort of your device via TimesNewsPlus.
Join our WhatsApp Channel: https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
