A recent survey revealed that 19% of Indian adults account overlapping of work hours with normal sleep time (shift work sleep disorder) as a key barrier to sleep.
Sleep deficiency occurs when we bargain sleep with our ambitions. In the process, we shorten our lives and deplete its quality.
Source: According to a survey conducted by Philips India.
WHAT EXACTLY IS SLEEPLESSNESS?
Sleeplessness, also known as Insomnia, is a sleep disorder in which people have trouble sleeping. It is followed by daytime sleepiness, low energy, irritability and a depressed mood.
It’s a result of psychological stress, chronic pain, heart failure, hyperthyroidism, heartburn, restless leg syndrome, menopause, certain medications and drugs such as caffeine, nicotine and alcohol.
IT’S GOOD TO GET BETTER SLEEP!
Sleeplessness directly affects your mental and physical health. It takes a serious toll on your daytime energy, productivity, emotional balance and even your weight.
Make simple changes to your daytime routine and bedtime habits. It will impact on how well you sleep. So that you feel mentally sharp, emotionally balanced and full of energy, all day long.
TO BUST SOME
Myth: Snoring is harmless
Truth: Snoring could be your body’s warning sign of a more serious sleeping or breathing issue.
Myth: ‘8 hours of sleep’
Truth: Your sleeping need is as unique as you and varies according to each individual.
Myth: Alcohol helps you sleep
Truth: Alcohol is a sedative that is not a sustainable means to fall asleep, let alone receive high quality sleep.
Myth: The more sleep you get, the better
Truth: People who sleep for more than 9-10 hours a night, also face a number of health problems.
Myth: If you can’t fall asleep, just rest in bed until you do
Truth: Instead, get out of bed and do something else for a while to help you wind down.
Myth: Watching TV can be a good way to fall asleep.
Truth: When you relax, your heart rate slows down and your muscles relax. None of that happens when you’re watching TV.
Myth: Your bedroom should be warm and cozy
Truth: A cooler environment is more conducive to good sleep.
Myth: You can catch up on lost sleep by sleeping in on weekends
Truth: If you’ve had more than a few sleepless nights, it certainly becomes harder to ‘recover’ the lost sleep.
FOR A GOOD NIGHT’S SLEEP,
Distractions in the bed
Don’t watch TV, play video games or use laptop in bed. Don’t do your bills or have heated discussions either.
Staying in bed all the time
Lie down only when you feel tired and sleepy.
Avoid caffeine at night time
Caffeine can interfere with your sleep pattern and keep you awake.
Being a nocturnal clock-watcher
Staring at a clock in your bedroom can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.
TO IMPROVE YOUR SLEEP,
ALWAYS TRY TO…
Establish a soothing pre-sleep routine
Indulge in relaxing activities like a bath, listening to soothing music etc. an hour or so before bed. Avoid stressful and stimulating activities.
Turn your bedroom into a sleep-inducing environment
A quiet, dark and cool environment can help promote sound sleep.
Exercise in the morning
Regular exercise offers multiple health benefits, like being able to fall asleep easily and even sleep more soundly.
Set consistent, healthy mealtimes
Plan to finish eating meals, two to three hours before bedtime.