Sleeping is essential exercise to keep or body fit. While sleeping our body tends to repair damaged tissues and helps to reconstruct the bones. Sleeplessness can cause serious health problems like heart attack, increase in blood pressure, stroke and even diabetes. It can even lead to depression and aging of the skin.
Sleep disturbances are more common with late workers and even shift workers. This leads to 5 hours of sleep in 24 hours and can increase the risk of bone loss in one’s body termed as Osteoporosis. This problem is a loss of bone material from the body and leads to decrease the bone density. Through this one is prone to fractures, thinning of bones and can affect anyone regardless of age.
Although no studies have rectified that less sleep raises the risk of bone loss but some of the literature suggestions have declared that sleep disturbances are well associated with increased fracture risk. Recent studies have shown that changing pattern of sleep has increased the risk of hip fracture, especially in men. Even women who work for at least three rotating night shifts per month were reported with increased risk of hip and wrist fracture in postmenopausal.
Doctors came up with a theory that decrease in melatonin secretion might be responsible for the increase in bone loss risk. During childhood or adolescence, our body works constantly in breaking down old bones and tends to build new bones. This process is termed as remodeling and during this process; our body builds more bone than it removes leading to stronger bones. But this process is hindered through sleeplessness and our body is not able to perform its functions well.
Natural method to get good sleep
There are various natural ways to enjoy a sound sleep but it is recommended to have at least 6-7 hours of sleep.
Increase Melatonin levels
You can increase the melatonin levels in your by eating foods rich in melatonin. You can add your diet with alfalfa sprouts and sunflower seeds that are rich in melatonin and can follow other suggestions by your doctor. Taking supplements can affect your body’s hormonal balance try to avoid them.
Limit the usage of electronic devices
Electronic screens like T.V., computer screens, and even Smartphone emit blue radiations that badly affect our sleep. These blue lights trigger lower melatonin levels and which is a good thing during the day but not good after dark. So moving in sunlight won’t affect you much than watching such screens before sleep.
Use dim light while sleeping
We generally use night bulbs during sleep and they usually disturb us. Try dim light bulbs or even candles and enjoy a good sleep.
Try to sleep earlier
Doctors recommend having regular sleep for at least 6-7 hours. You can try to sleep earlier if you wake up early and adapt this habit as a routine.
Sleep well to repair bones
While sleeping our body automatically starts its self-repairing system. But this process also takes time as while sleeping we are relaxed and are not engaged in any work. So, sleep well to repair your damaged tissues and help to reconstruct your bones.