Tips to fight sleep deprivation
India is reportedly the world's second most sleep-deprived country, with 1 out of every 5 Indians suffering from insomnia. Here are tips by experts to fight sleep deprivation
With almost 90% of Indians experiencing disrupted sleep, sleep deprivation is an all-pervasive and harmful problem across India that is sadly not discussed enough. Exacerbating the situation is the fact that we are reportedly the world's second most sleep-deprived country, with 1 out of every 5 Indians suffering from insomnia but it's time that we prioritise good sleep hygiene to combat this issue and safeguard our physical and mental health.
In an interview with HT Lifestyle, Dr Binita Priyambada, Lead-Integrative Medicine at Even Healthcare, shared, “Studies have shown that many people suffering from sleep deprivation or insomnia do not seek proper treatment for it. So, when should you be concerned about your sleep, here are a few strong indicators: sleeping less than 5 hours a day, having a tendency to fall asleep in the daytime in quiet surroundings, not feeling alert or at full capacity during the daytime, snoring along with episodes of waking up due to breathing difficulties or any movement disorders associated with sleep disturbances."
She cautioned, “Another alarming sign is any new onset difficulty in sleeping due to any stressful or trigger event. In these cases, it is best to get advice from a medical practitioner. In people who have had sleep disturbances longer and are reluctant to go for medical interventions - CBT-I-based mobile apps and practicing good sleep hygiene for a few weeks is worth a trial. Remember insomnia can increase the risk of heart disease, diabetes and even all-cause mortality, so do not dismiss it.”
Harshil Salot, Co-Founder of The Sleep Company, suggested to opt for products that cater to consumers' needs such as temperature regulation, motion isolation and spinal posture, to ensure an uninterrupted and restful night's sleep. He advised, “By setting aside enough time for sleep and investing in products that improve sleep quality, we can make significant progress towards overcoming sleep deprivation. Let's all make sleep a priority and enjoy the benefits of a well-rested mind and body.”
Anand Nichani, MD of Magniflex India, recommended, “First, it is important to establish a consistent sleep routine and incorporate regular exercise into your daily routine. Secondly, pay attention to what you eat and drink; avoid consuming caffeine, nicotine, and alcohol before bed, as these substances can disrupt your sleep. Lastly, it's essential to create a sleep-conducive environment that is quiet, cool, and dark. In addition to this, it is crucial to consider a high-quality mattress that contours to your body and thereby ensures that you get the restful and restorative sleep you need to wake up feeling refreshed and energised.”