Fit & Proper: Get that 8-hour sleep

Manak Dhaul, an executive with an automobile company, works for 11 hours a day. Even after he has gone to bed, he often reaches out for his phone at night to check mail and messages. He hasn't had a sound sleep at night in weeks. Like Dhaul, 93 per cent Indians suffer from sleep deprivation. The doctor says:

Sleep problems today are rising by alarming proportions, be it because of increasing stress and competition at work, time crunch at home, excessive socialisation, psychological disturbances or biological factors. It's ironic that while poor sleep can affect just about every aspect of our life, it remains the most neglected issue. Whether it is late-night partying, last-minute studying or meeting a deadline, sleep is the first thing that is compromised.

Poor sleep can have a detrimental impact on the quality of our work, the quality of our relationships, our sense of emotional well being and health. Being sleep-deprived can cause us to become increasingly irritable, leading to conflicts in relationships. Deficit in alertness and concentration lead us to make errors at work, counter-productively increasing the time it takes for us to complete tasks and meet deadlines. Sleep deprivation leads to a sense of physical exhaustion and fatigue, along with body aches and pains. In the long run, sleep deprivation can have grave implications on one's physical health, increasing the susceptibility to illnesses such as strokes, heart disease, obesity, depression and anxiety.

Good sleep is a culmination of both physical as well as lifestyle factors, and so, to a large part, how well we sleep is in our control. First and foremost, adequate sleep needs to become a priority for each of us. There is no medical substitute for the eight hours of sleep we require each night.

At the same time, if changing your lifestyle does not improve the quality of your sleep, do see a doctor to explore any physiological aspects that might be affecting your sleep. There are medicines that can help improve the quality of your sleep, but ensure that any sleeping aid is taken in the dose and duration prescribed by your doctor.

QUICK TIPS

* Exercise regularly: The quality of your sleep will be greatly enhanced if you're engaged in a physically activity that tires you out.

* Avoid caffeine and other stimulants: Caffeine increases physiological arousal. Limit tea and coffee intake to improve your sleep.

* Avoid alcohol: While a drink may initially sedate you, it adversely affects the quality of your sleep.

* Keep a regular sleep-awake time: Always, be it a weekday or a weekend.

* Change your TV watching habits: Research suggests that having a television in your bedroom can significantly increase the odds of developing a sleep disorder. Switch the television off at least 45 minutes before going to bed.

* Have a warm water bath before sleeping: It increases your body temperature, helps you relax and sleep better.

* De-stress yourself: If there's something on your mind, talk to a friend or family member rather than bottling it up. Give yourself time to relax and do things you enjoy.

 

Samir Parikh
Director, Mental Health & Behavioural Sciences, Fortis Healthcare, Delhi