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ARE YOU GETTING ENOUGH SLEEP?
Sleep
deprivation can lead to a number of health problems. Experts tell you how
to deal with the condition
Do you
have trouble sleeping at night even if you are tired? Do you feel low on
energy in the morning? According to a recent study, 93 % of urban Indians
are sleep-deprived. This includes an increasing number of Mumbaikars, who
suffer from the problem because of their stressful lifestyle. It is
important to note that sleep deprivation and insomnia are different
conditions. Says sleep specialist Dr Prashant Chhajed, “While insomnia is a
person’s inability to sleep, the former is inadequate sleep, which is
either quantitative (sleeping for less than required hours) or qualitative
(where a person wakes up every few hours).”
THE MAIN CAUSE
Studies say strenuous lifestyle is the main reason for sleep
deprivation. Another common cause is sleep apnea. Says Chhajed, “This
condition includes reduced air in the lungs, as a result of which, less
oxygen reaches the brain. Often seen in people who snore, it is also common
among those who are overweight or have a sedentary lifestyle.” Sleep
specialist Dr Abhijit Deshpande adds, “Sleep deprivation is very common
among people in Mumbai and the most important factors that come into play
here are light and sound. Even slight light and sound can disturb your
sleep.”
HOW MUCH TO SLEEP?
Sleep plays a major role in the metabolic, cardiovascular, respiratory,
immune and thermoregulatory processes, which contribute to daytime brain
functioning and body homeostasis.
So, inadequate sleep can cause a series of psychological and physiological
problems. While sleep specialists believe that there is no magic number of
hours that one can sleep for, Chhajed says, “Average daily sleeping time
for adults should be seven hours. Children should sleep a little more.
Sleep duration decreases with age.”
CONSEQUENCES
Sleep specialist Dr Preeti Devnani explains, “Chronic sleep deprivation
— sleeping for less than four to six hours on several nights successively —
alters vigilance, cognition and mood, causes anxiety and increases the risk
of accidents. Sleeping for less than six hours is associated with an
elevated risk of diabetes, overweight and cardiovascular diseases. Acute
sleep deprivation — sleeping only for two to four hours — contributes to
increased inflammation and disturbs the immunological response.”
HOW TO RECOVER FROM SLEEP DEPRIVATION
Naps are an effective and short-term countermeasure for the
sleep-deprived. A nap should usually last for 45 minutes and should be
taken before 3 pm. Those who are sleep deprived, usually make up for it
during the weekends. However, according to sleep specialists, restoring
this sleep debt is an unhealthy practice. “Now, we have gadgets and
technology to help patients who suffer from severe sleep deprivation,” says
Dr Deshpande.
WHO ARE SHORT SLEEPERS?
Comprising 1 to 3 % of the world’s population, short sleepers are night
owls and early birds, simultaneously. Studies have shown that these people
cannot sleep for more than four hours and are extremely energetic and
ambitious. Moreover, they can go through the day without taking naps or
consuming caffeine. “There are tests to confirm whether you are a short
sleeper or not,” says Deshpande. Bill Clinton, Margaret Thatcher and
Napoleon Bonaparte are said to be some of the famous short sleepers.
TIPS FOR A GOOD NIGHT’S SLEEP
Keep a regular schedule. Maintaining a regular time for meals, medications,
chores and other activities help run the inner clock smoothly. Keep a fixed
time for going to bed and waking up. Avoid excessive water intake before
going to bed. Avoid caffeinated drinks and foods such as tea, coffee, soft
drinks, and chocolate before bedtime. Avoid alcohol before sleep. It may
make you drowsy, but your sleep is more likely to be fragmented. Light
physical exercise is recommended, but do it at least four hours before
bedtime.
Avoid using electronics such as television, computers, laptops before
bedtime.
Do not spend excessive amounts of time in bed. Use your bed only for sleep
and intimacy.
A relaxing pre-sleep ritual such as a warm bath, light bedtime snack, or 10
minutes of reading may help. Avoid heavy meals before bed time.
In case, you go to bed and have trouble falling asleep, get up, take a walk
and come back to bed only when you feel sleepy.
COMMON PROBLEMS DUE TO LACK OF
SLEEP
Fatigue Reduced alertness and concentration Slower than normal reaction
time Poor judgment Reduced decision-making skills Increased likelihood of
moodiness and bad temper Reduced work efficiency A weakened immune system
More likelihood of diabetes as the body cannot process sugar properly
Obesity Depression High blood pressure Poor sleep quality pre-exam may
negatively impact test performance as well, creating a vicious circle.
Makes one accident-prone
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