World Asthma Day 2023: The association between asthma and sleep is bidirectional. Asthma can not only affect sleep quality, but poor sleep can make asthma worse.
World Asthma Day 2023: Disturbed sleep cycles are no longer a matter of a few. Now it has become quite a common problem about which people often unite with such black humor. Prolonged time without adequate, quality sleep can affect mental and physical health. An adult should get at least seven to eight hours of good sleep in a day for the body to function optimally. Not getting enough sleep exhausts the body both physically and mentally. Poor quality sleep can also put your heart, kidneys, and mental health at risk. People who already have co-morbidities, such as asthma, may find it a bit more difficult to get a good night’s sleep. The association between asthma and sleep is bidirectional. Asthma can not only affect sleep quality, but poor sleep can make asthma worse.
How is asthma related to a poor sleep pattern?
Sharing information on asthma and sleep with india.com, Dr. Sneha Tirpude, Pulmonology, Sleep and Allergy Consultant, said prospective studies show that a healthy sleep pattern was associated with a lower risk of asthma in 3 genetic groups:
- Getting enough sleep and having low-risk genotypes result in a 44% risk reduction (HR, 0.56; 95% CI, 0.50-0.64).
- Intermediate risk and healthy sleep: 41% lower risk (HR, 0.59; 95% CI, 0.53-0.67)
- High risk and healthy sleep: 37% lower risk (HR, 0.63; 95% CI, 0.57-0.70)
The risk study revealed that by improving sleep characteristics, 19% of asthma cases could be prevented. Another study showed that insomnia was associated with an increased risk of asthma. Healthy sleep habits were considered to be early chronotype, sleeping 7 to 9 hours a day, infrequent or no insomnia, absence of snoring, and infrequent daytime fatigue.
It can be difficult to get a good night’s sleep if you have asthma, so it’s important to develop habits that support sleep. The first important step is to focus on improving sleep hygiene. People with asthma can reduce unnecessary daytime tiredness and focus on managing their asthma symptoms by creating a regular sleep pattern and healthy daytime routines.
As well as working with a doctor to find approaches to minimize or eliminate asthma triggers.
5 tips to control the sleep cycle
- Keep a consistent sleep schedule: Try to go to bed and get up at the same time every day, including weekends.
- Create a sleep-friendly environment: Make sure your bedroom is dark, cool, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to help you sleep.
- Avoid stimulating activities before bed: Avoid using electronic devices such as smartphones or laptops before bed, as the blue light these devices emit can interfere with your sleep. Also, avoid consuming caffeine, alcohol, and nicotine before bed.
- Exercising regularly: Regular exercise can help improve sleep quality. Try not to exercise for a few hours before bed, however, as it can be stimulating.
- Practice relaxation techniques.: Techniques like deep breathing, meditation, or yoga can help reduce stress and promote relaxation, which can help you sleep better.
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