India is the second most sleep deprived country: What we can do to fix our sleep habits – Times of India

Reports show that India is the second most sleep-deprived country after Japan. The seven-hour minimum sleep recommendation is based on its role in our bodies and therefore it is important to understand that the problem caused by lack of sleep goes beyond ‘just tiredness’. Dr. Harish Shetty, MD – Psychiatry, MBBS – Psychiatrist at Dr. LH Hiranandani Hospital, Mumbai explains, “Sleep, our daily need plays a vital role in our daily life. is highly connected to well-being and guides our daily lives. From staying healthy to being productive throughout the day, there are many reasons why a good night’s sleep is important. Fatigue, headaches. , mood swings all go hand in hand with our mental well-being. Our capacity for learning, memory and emotional balance depends on the quality of sleep. When we sleep, our brain processes data and creates long-term memories. Thus, getting enough sleep is very important so that our brain can function at its best.“
How do you know if you are sleep deprived?

The biggest question is how does one know if they are really sleep deprived? Dr. Joy Desai, MBBS, MD – General Medicine, DNB – Neurology – Neurologist, answers at Jaslok Hospital and Research Centre. “Your sleep cycle interacts closely with your immune system. When you sleep, your immune system releases cytokines, which are essential for fighting infection. When you don’t get enough sleep, these protective cytokines and other infection-fighting antibodies can be produced less. And so being constantly sick can be a sign of not getting quality zzz’s. Similarly, getting agitated over small issues, feeling constantly tired or unable to concentrate can be symptoms of sleep deprivation.

Where are we going wrong?Sleep duration, continuity and depth are the 3 key elements of good quality sleep.Dr. Joy explains. Some of the common causes of sleep deprivation include screen time before bed, sleeping anywhere, anytime, not maintaining a proper sleep-wake cycle. Dr. Yong Chiat Wong, Group Scientist, Medical and Technical Affairs, P&G Health – Asia Pacific, India, Middle East and Africa adds,From regularizing short naps to overcompensating for sleep while on vacation, some of these habits and schedules can result in poor sleep patterns that can negatively affect a person’s health. Is. According to a recent ZzzQuil India National Sleep Survey conducted in association with Kantar, among occasional insomniacs, nearly 54% cited digital and social media habits as the main cause of sleep problems, resulting in Sleep becomes normal.

The Great Indian Sleep Scorecard by Wakefit highlights key observations in India’s sleep behaviour, revealing how 87% of Indians use their phones before going to bed, thus contributing to the country’s severe sleep problem. It further revealed that 67 percent of women feel sleepy during work hours compared to 56 percent of men. This year saw a 21 percent increase in people falling asleep during work hours compared to last year.

How to fix your sleep

Dr Jitendra Varshni, Director of Wellness, Six Senses Vana shares some guidelines for quality sleep.

1. Find your sleep schedule and stick to it. Being consistent when you go to bed, and especially when you wake up, is a great way to improve the quality of your sleep. Normally, you’ll feel the need to sleep as your bedtime approaches and experience trouble falling asleep.
2. Cut out caffeine by 2:00 p.m. With a half-life of six to eight hours, stopping by 2:00 PM will ensure that caffeine doesn’t deprive you of both quality and quantity of sleep.
3. Stop drinking within three hours of going to bed. This ensures that a glass or two of wine at dinner won’t keep you from the deep stages of physically restorative sleep.
4. Exercise daily, but be careful not to exercise too close to your bedtime. For some people, this can make it difficult to sleep.

5. Get 15 minutes of sunlight every morning, this helps reset your circadian clock, and helps you get plenty of quality sleep.

“In addition to the above tips to help you drift off to sleep, taking a non-addictive melatonin sleep supplement to increase your body’s melatonin levels can help you sleep better at night,” adds Dr. Yeung Chiat-Wong. A good night’s rest can help and help you fall asleep quickly without any further. Daytime sleepiness.” Using digital devices at night is known to suppress melatonin, the body’s key substance for regulating sleep. About 80% of melatonin is produced and secreted by our body at night to help us sleep. Using the device for just 2 hours can decrease melatonin production by up to 40 percent, making it harder to fall asleep.

Additionally, inhaling steam with a decoction of mint leaves and celery opens up the airways, especially in cases of sleep apnea, and helps with better sleep.