AL SHIFA CLINIC KARACHI

Syed Intisar Hussain

Float Away From Your Troubles: Sensory Deprivation Tank Therapy

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Madeeha Syed

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Are You Sleeping On Your Sleep Cycle?

Overview

The circadian rhythm is the internal biological clock that regulates the sleeping-and-waking time of every person. This rhythm is controlled based on the sleep-wake cycle, which is also called the light-dark cycle, and it&rsquo;s present in almost all life forms.&nbsp;

Additionally, the circadian rhythm is related to many physiological processes like mood, metabolism, body temperature, hormone secretion and more. Therefore, having a good sleep and waking up at the right time has many health benefits for all people.

The circadian rhythm refers to the physical and mental changes that occur within an organism throughout an approximately 24-hour cycle. This cycle is controlled by signals sent from various parts of the brain to control functions like body temperature, hormone secretion and more. 
&nbsp;

Circadian Rhythm

When you don&rsquo;t sleep enough or at appropriate times during the day (for example: staying up late on weekdays), this can throw off your circadian rhythm&nbsp; and affect your energy levels during waking hours too!

You may be asking yourself, why is sleeping on time so important? Well, there are many reasons for this. First of all, sleeping has a lot of benefits for the body and mind.

<ul>
	<li>Sleep As A&nbsp;Time For The Body To Rejuvenate: When you sleep your brain stops sending signals to your muscles and organs telling them what to do. This allows them to rest and recover from the day&rsquo;s activities. 
	&nbsp;</li>
	<li>Sleep As A&nbsp;Time For The Mind To Relax: While you&rsquo;re asleep, you don&rsquo;t think about anything or anyone else but yourself and your own needs. This can help reduce stress levels when done consistently with other relaxation methods (such as meditation). 
	&nbsp;</li>
	<li>Importance Of Sleep In Children: Children need at least 10 hours of sleep each night because they still have developing brains which require proper rest in order to grow properly into young adults who will eventually be able to function independently without assistance from parents or guardians. 
	&nbsp;</li>
</ul>

The first sleep is probably the most important part of the entire sleep cycle because it helps people fall asleep faster and have a longer rest throughout the night.&nbsp;

If a person doesn&rsquo;t get enough sleep during the first part of the night, that can have consequences during daytime as well. Some people may be more prone to falling asleep faster with two separate sleeps instead of one long one. This phenomenon is called &ldquo;first sleep&rdquo; or &ldquo;second wind&rdquo; and it occurs in humans as well as other organisms including fruit flies, rats and mice. 
&nbsp;

Lack of sleep can lead to a variety of health problems. The following are some common ailments that have been linked to a lack of sleep:

<ul>
	<li>Headaches</li>
	<li><a href="https://merisehat.pk/disease/depression">Depression</a> and <a href="https://merisehat.pk/disease/anxiety">anxiety</a></li>
	<li>Weight gain and obesity (insulin resistance)</li>
	<li>Memory loss and cognitive impairment</li>
	<li><a href="https://merisehat.pk/disease/diabetes-type-1-and-2">Diabetes type II (pre-diabetes</a>)</li>
	<li>Heart disease 
	&nbsp;</li>
</ul>

Bottom Line

The Circadian Rhythm is an internal clock that tells your body when to sleep and when to wake up. Disrupting this clock may not seem to cause a lot of damage right now but overtime, the damage accumulates and starts showing up when it is too late.&nbsp;

The concept of beauty sleep is somewhat related to maintaining a good circadian rhythm. While you are sleep, your body takes this time to undo the daily damage done to your cells. In this case, the blood flow supplies the key nutrient to your exhausted cells. The same is the case with your other organs, they take the time to reset and repair.&nbsp; 
&nbsp;

Our body gets used to when we sleep so much that we immediately start feeling tired regardless of our hectic or slow day. Ignoring this signal causes your brain and body to work overtime during their off hours. Think of your own productivity levels when you have to work overtime in your office, you are just pushing yourself without energy to somehow get the work done and go back home as early as possible. Our bodies are no less than a machine that needs their time off in a timely manner.&nbsp;

Circadian rhythm is an important part of our life as it regulates our sleeping and waking time. If you want better health and well-being, make sure you have enough sleep at night and wake up on time in the morning. This will help your body recover from stress caused by work or school during daytime so that you can function better throughout the day.

Umna Salah

What Is Sleep Deprivation And What Can It Do To Your Body?

You will feel worn out if you&rsquo;ve had little sleep. You&rsquo;re sleep deprived when you don&rsquo;t get the required amount of sleep your body needs. This has an impact on your overall body and health.

You should be concerned about what will happen if you don&rsquo;t get enough rest. You may be concerned about the long-term effects that lack of sleep will have on your body. Let&rsquo;s read and find out what sleep deprivation can do to your body. 
&nbsp;

long-term effects of Sleep Deprivation

Sleep deprivation occurs when your body doesn&rsquo;t get enough sleep. It can either be a short-term sleep deprivation, i.e., when you haven&rsquo;t slept properly for a day, also known as acute sleep deprivation. Chronic sleep deprivation is when you haven&rsquo;t slept properly for a long period of time consistently. 
You can become sleep-deprived over a period of days, months or years. If you are used to getting nine hours of sleep and you are only able to get eight hours over a long period of time, this would be counted as sleep deprivation. 
&nbsp;

<h5>How Much Sleep Do You Need</h5>

According to the National Sleep Foundation, most individuals require seven-to-nine hours of sleep each night to feel rested. Adults over the age of 65 may only require seven-to-eight hours of sleep each night. 
Lack of sleep for a consistent period can take a toll on your physical and mental health. Some effects start showing up right away while others can show up after years. 
&nbsp;

<h5>The Effect, Lack Of Sleep Can Have On Your Body</h5>

Lack of sleep can have detrimental effects on the brain and other reflexes. Seizures, pain, changes in hormone levels, and tiredness are common side effects of sleep deprivation.&nbsp; 
&nbsp;

<ul>
	<li>According to research, lack of sleep can have similar effects on the brain as driving under the influence of alcohol.</li>
	<li>Some common attributes of not having enough sleep are:</li>
	<li>Sleep deprivation can make you cranky and short-tempered. In the long run, it can lead to anxiety and depression.&nbsp;</li>
	<li>Lack of sleep can weaken your <a href="https://merisehat.pk/article/how-an-over-prescription-of-antibiotics-affects-your-immune-system">immune system</a>. This makes you more susceptible to catching a cold and flu.</li>
	<li>Your ability to concentrate and think critically is not at its best.</li>
	<li>During sleep, connections are formed in the brain that improves overall memory. Lack of sleep over a long period of time can affect these connections which can lead to memory loss.</li>
	<li>If you don&rsquo;t sleep well, this leads to poor balance and coordination. You are more likely to trip and fall. 
	&nbsp;</li>
</ul>

Your body needs sleep just as it needs food and water. Consistent lack of sleep can dramatically reduce the quality of your sleep. Make sure you get enough sleep as this will help you avoid sleep deprivation the best. For most adults that is anywhere between seven to nine hours.

Namwer Rao

Introduction

Also known as floating or float therapy, sensory deprivation tank therapy is commonly used by people to destress their bodies, relieve pain, and improve their mental health. The concept was developed in 1954 by Dr. John C. Lilly, a neuropsychiatrist<a href="#accordion">[1]</a>.&nbsp; 
&nbsp;

Understanding Of Sensory Deprivation Tank Therapy And Its Effects

The float tank or sensory deprivation tank therapy starts off with a large enclosed fiberglass tank filled with Epsom salt and water. The tank is heated to the person&rsquo;s skin temperature. The supersaturated salt solution allows the person to float on the water with the back of their head being partially submerged in water. Due to the size of the tanks, it is easy to fully stretch and relax as the therapy begins.

The sensory deprivation part comes not from floating but from the changes in the surroundings:

1. The tank is soundproof and dark. This allows the individual to calm and destress, and meditate while floating.&nbsp;

2. The salts present in the solution draw out the toxins from the person&rsquo;s body and have a soothing effect<a href="#accordion">[2]</a>. 
&nbsp;

Sensory deprivation therapy helps with stress relief by reducing cortisol levels in the body. Cortisol is a hormone that is released in response to stressors such as long hours at work or family obligations. When the level is too high for too long, it can result in heart disease, diabetes, and even depression.

In addition to helping with stress relief and reducing cortisol levels, sensory deprivation therapy also helps with pain management. Studies show that people who undergo sensory deprivation therapy report feeling less pain than those who don&#39;t undergo the treatment.&nbsp;

The premise of the treatment is a phenomenon known as REST or Restricted Environmental Stimulation Therapy. The theory focuses on isolating the person and putting them in a unique state of relaxation where their body is at proper rest<a href="#accordion">[3]</a>. 
&nbsp;

Strong research and individual results are evidence enough that the therapy works. While the surreal experience on its own sounds tempting, the therapy packs a bunch of long-lasting benefits, which include:

<ul>
	<li>No headaches or migraines</li>
	<li>Stress relief&nbsp;</li>
	<li>Tension relief from body muscles</li>
	<li>Detoxification</li>
</ul>

Tank therapy is quite helpful in treating mental issues, like anxiety, and relaxing tense muscles. It gives a feeling that is very similar to zero gravity. People also experience better sleep after good therapy. The magnesium in the salts aids in boosting heart health and strengthening bones. In some cases, it has also been observed to increase insulin sensitivity<a href="#accordion">[3]</a>.

&nbsp;

Due to the simplicity of the treatment, float therapy does not have a lot of side effects. However, it is common for people to experience discomfort in terms of:

<ul>
	<li>Boredom:&nbsp;Imagine getting into a tank and after settling down, the mind jumps to the next question: &ldquo;Okay, now what?&rdquo; There is nothing to do. For some people, this stage could stimulate their mind into overthinking, increase their heart rate or increase restlessness as they try to clear their minds. In a situation like this, it&rsquo;s very difficult to not feel anxious, however, this is a completely normal thing to experience for some people.&nbsp;</li>
	<li>Motion Sickness:&nbsp;Even though it is not a common occurrence, it is a possibility that people should consider before opting for this therapy. Floating can trigger motion sickness and if someone believes that it can happen to them, then it is always better to plan it strategically or take medications before hopping into the tank to minimize the effects. Remember, it is normal to feel nauseous when trying out float therapy for the first time.&nbsp;</li>
	<li>Ear Plugs:&nbsp;It may cause some discomfort to some people to have salt water get into their ear cavity and many people use ear tubes for that. Ear plugs are much more comfortable but the water tends to leak into the ear<a href="#accordion">[5]</a>.&nbsp; 
	&nbsp;</li>
</ul>

When it comes to the risks, very limited risks have been reported even after extensive research. It was found that the isolating aspect of the therapy often triggers psychosis-like hallucinations. However, this does not occur with everyone; people who are likely to hallucinate are the only ones who experience it. The hallucinations tend to stop once they leave the tank.

It is also common to get scared and feel suffocated in a dark enclosed space especially if there&#39;s a lot going on in the mind. The isolation is not necessarily an enjoyable experience for everyone<a href="#accordion">[4]</a>.&nbsp;

Another risk, especially in Pakistan, is the lack of its popularity. Not having much awareness coupled with the fact that not many places offer float therapy means there are not many choices out there if one opts for it. The places that do exist may not be well equipped or experienced enough to provide the desired therapeutic experience.&nbsp; 
&nbsp;

It sounds very tempting to consciously just let go of the body and float on the water, canceling out whatever is going on in the surroundings, alone in a soothing calm environment. Beware, this therapy is not for everyone, especially people who have: <ul><li>Open wounds&nbsp;</li><li>Any skin condition that worsens with the salt interaction&nbsp;</li><li>Any infectious disease&nbsp;</li><li>Seizures or epilepsy</li><li>Claustrophobia&nbsp;</li><li>Low blood pressure</li><li>Kidney issues </li></ul>

Conclusion

While it is great to try new things to help your mind destress, it’s essential to keep in mind that these therapies are not a one-size-fits-all. Everyone has their own experiences - some people benefit a lot from it whereas some people do not experience anything at all. The key is to go in with a positive mindset in order to let the placebo effect kick in and trick the body into getting better. At the very least, the therapy could inculcate the habit to stay in the present.