In the hustle and bustle of modern life, where time is a precious commodity and productivity is paramount, sleep often takes a backseat. As individuals strive to meet professional deadlines, fulfil personal obligations, and navigate the challenges of daily life, they may be compromising their health. Emerging research has shed light on a concerning connection between the duration and quality of sleep and the potential risk of developing cancerin some cases.
That said, studies are not always conclusive, which could be due to difficulties in accurately gathering data about sleep over the long-term.
One large-scale study found that people with short sleep have an increased cancer risk. Evidence uncovered by researchers indicates that individuals who consistently slept for fewer than 6 hours per night, refrained from daytime napping, and accumulated less than 7 hours of total sleep were found to be at an elevated risk of developing cancer. Another reveals that 59% of India's population goes to bed after 12 pm, a cause of concern as experts posit that the optimal bedtime is within the 10 pm to 11 pm window. The prevalence of late-night electronic device use and the strain of a stressful work culture have further contributed to disruptions in sleep patterns among the masses.
Besides, this connection between sleep and cancer is a topic that warrants attention, considering the potential implications for public health. The body’s internal clock controls 24-hour cycles known as circadian rhythms. Disruptions in the body's biological clock, responsible for regulating sleep-wake cycles and myriad other functions, have been identified as potential contributors to the development of cancers, such as those affecting the breast, colon, ovaries, and prostate. Also, prolonged exposure to light during overnight shifts, a common scenario for many in today's fast-paced world, has been associated with reduced levels of melatonin-the hormone crucial for regulating sleep-wake cycles. This reduction, in turn, may create an environment conducive to the growth of cancer cells.
Beyond the realm of hormones and sleep-wake cycles, the role of sleep in the regeneration and function of T-cells, the body's immune warriors, is paramount. Published research in Nature, Scientists has underscored how a lack of sleep disrupts normal T-cell function. T cells play a pivotal role in the body's defence against cancer, and their optimal functioning is crucial for both prevention and treatment.
Things to follow for a good sleep
Consistent 7 hours of sleep
Individuals should recognize that attempting to compensate for inadequate weekday sleep with longer weekend hours may not mitigate the potential risk of cancer and other diseases associated with insufficient sleep. Individuals should prioritize a consistent sleep schedule, aiming for a minimum of seven hours of sleep each night.
Gadget-free sleep zone
Creating a sleep-friendly environment involves designating the bedroom as a gadget-free zone and minimizing exposure to screens before bedtime to promote better sleep quality.
Avoid caffeine
Minimizing or avoiding caffeine intake, especially in the hours leading up to bedtime, is a prudent measure to mitigate potential disruptions to sleep patterns.
Warm water bath
Incorporating a warm bath into the bedtime routine helps relax the body and fosters a conducive environment for quality sleep.
Physical activity
Engaging in activities like exercise aerobics or anaerobic during the day contributes to better sleep at night.
Wake-up early during sunrise
Aligning waking hours with the sun helps regulate the body's natural circadian rhythm, promoting a healthier sleep-wake cycle.
Source: Times of India