Sleep well or risk getting cancer

Women who sleep less than six hours a night could be raising the risk of breast cancer.

Dubai - Melatonin that is produced during sleep is thought to have antioxidant properties that help prevent cellular damage, and is a relevant anti-cancer signal.

Inadequate sleep has the potential to develop cancer - and a range of other ailments - according to experts from the London Sleep Centre, Dubai.
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Experts note that adults who don't catch up with at least 7-8 hours of sleep daily risk developing mental health issues and the proper functioning of their immunity system. On a biological level, lack of sleep can increase inflammation and disrupt normal immune function; both of which may eventually lead to cancer.
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Additionally, melatonin that is produced during sleep is thought to have antioxidant properties that help prevent cellular damage, and is a relevant anti-cancer signal. 
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According to experts, women who sleep less than six hours a night could be raising the risk of breast cancer by more than 60 per cent. It is believed that the natural sleep pattern of humans is the most in tune with inherent circadian rhythms, which consists of daytime exposure to intense sunlight alternating with night-times of near total darkness. This sleep-wake cycle is important for the production of melatonin, which acts as an internal biological clock regulating body temperature, endocrine functions, and a number of disease processes including heart attack, stroke and cancer. Experts also warn that sleep deprivation and the resulting lack of melatonin release may allow estrogen levels to rise and promote the growth of breast cancers, and note that post-menopausal women who slept fewer hours have chances of cancer recurrence.
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"There is increasing evidence that by optimising sleep in patients with cancer, we can improve long-term quality of life, survival rates and a better response to treatment," said Dr Irshaad Ebrahim, medical director of the London Sleep Centre, Dubai. "By improving sleep quantity and importantly sleep quality, we can reduce the incidence of depression in cancer patients and improve their quality and quantity of life."
Tips to get a good night's sleep:

• Wake up and go to bed the same time every day.
• Do not nap in the afternoon if you intend to complete your 7
• 8 hours of sleep cycle during the night.
• Avoid caffeine, nicotine and alcohol 4 to 6 hours before bed.
• Don't exercise at least 4 hours before bedtime.
• Develop sleep rituals, such as listening to relaxing music, reading something soothing for 15 minutes and having a cup of caffeine>free tea.
• Have a light snack before bed: Good options include yogurt, skim milk or cherry juice.
• Practise relaxation techniques, such as deep breathing and progressive muscle relaxation.
• Indulge in stimulus control, which involves limiting time awake in bed and viewing the bed only as a place for sleep.
• Ensure sleep hygiene, such as avoiding heavy meals and television before bed.