India is the second most sleep-deprived country: what we can do to fix our sleep habits
How to know if you are sleep deprived?
The biggest question is, how does one know if they are truly sleep deprived? Answers from Dr. Joy Desai, MBBS, MD – General Medicine, DNB – Neurology – Neurologist, Jaslok Hospital & Research Center. ,Your sleep cycle communicates closely with your immune system. Your immune system releases cytokines while you sleep, which are important for fighting off infection. These protective cytokines and other infection-fighting antibodies may be produced less when you don’t get enough sleep. And so falling sick frequently can be a sign of not getting quality zzz’s. Similarly, feeling agitated over small things, constantly feeling tired or unable to concentrate can be symptoms of lack of sleep.
Where are we going wrong?Sleep duration, continuity, and depth are three key elements of good quality sleep., explains Dr. Joy. Some of the more common causes of sleep deprivation include screen time before bedtime, napping anywhere, anytime, and not ensuring a sleep-wake cycle. Dr Yongchiat Wong, Group Scientist, Medical & Technical Affairs, P&G Health – Asia Pacific, India, Middle East & Africa adds,From normalizing shorter naps to over-compensating for sleep during the holidays, some of these habits and schedules can lead to poor sleep cycles that can negatively affect a person’s health. According to the recent ZzzQuil India National Sleep Survey conducted in association with Kantar, among occasional sleepers, around 54% cited digital and social media habits as the primary reason for sleeping difficulties, with As a result the sleep routine got disturbed.
The Great Indian Sleep Scorecard by WakeFit highlights key observations in India’s sleep behaviour, revealing how 87% of Indians use their phones before sleeping, contributing to the country’s sleep woes. It further revealed that 67% of women feel sleepy during working hours as compared to 56% of men. This year saw a 21% increase in people feeling sleepy during working hours as compared to last year.
how to fix your sleep
Dr. Jitendra Varshney, Wellness Director, Six Senses Wanna shares some guidelines for quality sleep.
1. Set your sleep schedule and stick to it. Being consistent when you go to bed and especially when you wake up is one of the best ways to improve your quality sleep. With a regular routine, as your bedtime approaches, you will feel the need to sleep and avoid difficulty falling asleep.
2. Cut out caffeine by 2:00 p.m. With a half-life of six to eight hours, hopping in until 2:00 a.m. will ensure that caffeine won’t rob you of both quality and quantity sleep.
3. Stop alcohol within three hours of sleeping. This ensures that a pleasant glass of wine or two with dinner won’t keep you from the deep stages of sleep that are physically restorative.
4. Exercise daily, but be careful not to exercise too close to bedtime. For some it can make it difficult to sleep.
5. Get 15 minutes of sunlight every morning, this helps reset your circadian clock, and helps you get enough sleep.
Dr. Yeong Chiatwong says, “In addition to the above tips to help you fall asleep, taking a non-addictive melatonin sleep supplement to supplement your body’s melatonin levels can support your good night’s rest.” May help you fall asleep more quickly without the next-day drowsiness. Using digital devices at night is known to suppress melatonin, the key body substance for regulating sleep. About 80% of melatonin is produced and secreted by our body at night to help us fall asleep. Just 2 hours of device use can decrease melatonin production by up to 40%, making it harder to fall asleep.
In addition, inhaling steam from a decoction of mint leaves and oregano opens up the airways, especially in cases of sleep apnea, and helps in better sleep.