Importance of Maintaining Good Sleep Habits in Your Thirties
In the realm of sleep hygiene, a simple yet intriguing practice is gaining attention - blowing into conch shells, or shankh blowing. Emerging scientific evidence suggests that this traditional yogic exercise could potentially help reduce symptoms of obstructive sleep apnea (OSA) and improve sleep quality [1][3][4][5].
This practice is believed to strengthen respiratory muscles, aiding in keeping the airway open during sleep. A small randomized controlled trial lasting six months found that participants who regularly practiced shankh blowing experienced fewer breathing interruptions, significantly better sleep quality, and reduced daytime sleepiness compared to control groups doing other breathing exercises [1][3][4][5].
Shankh blowing is considered a low-cost alternative or adjunct to standard treatments like Continuous Positive Airway Pressure (CPAP) machines. However, it's important to note that the research is still preliminary, and larger trials are planned to confirm these benefits and compare conch blowing directly to established therapies [4].
Beyond its potential impact on sleep disorders, adequate sleep is crucial for academic performance, concentration, productivity, and overall well-being. It's well-established that insufficient sleep (less than 7 hours per night) is associated with a 41% increased risk of developing obesity, and improved sleep can enhance fine motor skills, reaction time, muscular power, muscular endurance, and problem-solving skills [6].
In addition to shankh blowing, maintaining a consistent sleep and wake-up time, regardless of weekdays or weekends, can help regulate the circadian rhythm. Prioritizing sleep by limiting phone usage in bed, particularly avoiding blue light screens, can also improve sleep quality. Maintaining a regular sleep schedule can make falling asleep easier and may even aid in maintaining or losing weight [7].
While the article does not provide new information about Dhoni's sleep habits or fitness goals, it's worth noting that despite an irregular schedule, Dhoni, a notable figure in IPL, sleeps from 3-11 AM on match days [8]. Better sleep hygiene can help attain fitness goals, underscoring the importance of prioritizing sleep in our daily lives.
References: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7962937/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5085286/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7116533/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7994595/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282918/ [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777026/ [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326743/ [8] https://www.espncricinfo.com/story/_/id/30823082/mahendra-singh-dhoni-ipl-2021-match-schedule-revealed-csk-playing-14-games-maharashtra-cricket-association-stadium
- Incorporating shankh blowing, a traditional yogic exercise linked to improvements in sleep quality and reduced symptoms of obstructive sleep apnea, into regular health-and-wellness routines could potentially enhance overall health.
- Prioritizing sleep is crucial for promoting academic performance, productivity, and maintaining a healthy lifestyle, as demonstrated by research linking sufficient sleep to enhancements in muscular endurance, problem-solving skills, and fine motor skills.
