Tuesday, August 20, 2013

HEALTH SPECIAL ...........ARE YOU GETTING ENOUGH SLEEP?


ARE YOU GETTING ENOUGH SLEEP? 

Sleep deprivation can lead to a number of health problems. Experts tell you how to deal with the condition 

    Do you have trouble sleeping at night even if you are tired? Do you feel low on energy in the morning? According to a recent study, 93 % of urban Indians are sleep-deprived. This includes an increasing number of Mumbaikars, who suffer from the problem because of their stressful lifestyle. It is important to note that sleep deprivation and insomnia are different conditions. Says sleep specialist Dr Prashant Chhajed, “While insomnia is a person’s inability to sleep, the former is inadequate sleep, which is either quantitative (sleeping for less than required hours) or qualitative (where a person wakes up every few hours).”
THE MAIN CAUSE
Studies say strenuous lifestyle is the main reason for sleep deprivation. Another common cause is sleep apnea. Says Chhajed, “This condition includes reduced air in the lungs, as a result of which, less oxygen reaches the brain. Often seen in people who snore, it is also common among those who are overweight or have a sedentary lifestyle.” Sleep specialist Dr Abhijit Deshpande adds, “Sleep deprivation is very common among people in Mumbai and the most important factors that come into play here are light and sound. Even slight light and sound can disturb your sleep.”
HOW MUCH TO SLEEP?
Sleep plays a major role in the metabolic, cardiovascular, respiratory, immune and thermoregulatory processes, which contribute to daytime brain functioning and body homeostasis.
So, inadequate sleep can cause a series of psychological and physiological problems. While sleep specialists believe that there is no magic number of hours that one can sleep for, Chhajed says, “Average daily sleeping time for adults should be seven hours. Children should sleep a little more. Sleep duration decreases with age.”
CONSEQUENCES
Sleep specialist Dr Preeti Devnani explains, “Chronic sleep deprivation — sleeping for less than four to six hours on several nights successively — alters vigilance, cognition and mood, causes anxiety and increases the risk of accidents. Sleeping for less than six hours is associated with an elevated risk of diabetes, overweight and cardiovascular diseases. Acute sleep deprivation — sleeping only for two to four hours — contributes to increased inflammation and disturbs the immunological response.”
HOW TO RECOVER FROM SLEEP DEPRIVATION
Naps are an effective and short-term countermeasure for the sleep-deprived. A nap should usually last for 45 minutes and should be taken before 3 pm. Those who are sleep deprived, usually make up for it during the weekends. However, according to sleep specialists, restoring this sleep debt is an unhealthy practice. “Now, we have gadgets and technology to help patients who suffer from severe sleep deprivation,” says Dr Deshpande.
WHO ARE SHORT SLEEPERS?
Comprising 1 to 3 % of the world’s population, short sleepers are night owls and early birds, simultaneously. Studies have shown that these people cannot sleep for more than four hours and are extremely energetic and ambitious. Moreover, they can go through the day without taking naps or consuming caffeine. “There are tests to confirm whether you are a short sleeper or not,” says Deshpande. Bill Clinton, Margaret Thatcher and Napoleon Bonaparte are said to be some of the famous short sleepers.
TIPS FOR A GOOD NIGHT’S SLEEP
Keep a regular schedule. Maintaining a regular time for meals, medications, chores and other activities help run the inner clock smoothly. Keep a fixed time for going to bed and waking up. Avoid excessive water intake before going to bed. Avoid caffeinated drinks and foods such as tea, coffee, soft drinks, and chocolate before bedtime. Avoid alcohol before sleep. It may make you drowsy, but your sleep is more likely to be fragmented. Light physical exercise is recommended, but do it at least four hours before bedtime.
Avoid using electronics such as television, computers, laptops before bedtime.
Do not spend excessive amounts of time in bed. Use your bed only for sleep and intimacy.
A relaxing pre-sleep ritual such as a warm bath, light bedtime snack, or 10 minutes of reading may help. Avoid heavy meals before bed time.
In case, you go to bed and have trouble falling asleep, get up, take a walk and come back to bed only when you feel sleepy.
COMMON PROBLEMS DUE TO LACK OF SLEEP
Fatigue Reduced alertness and concentration Slower than normal reaction time Poor judgment Reduced decision-making skills Increased likelihood of moodiness and bad temper Reduced work efficiency A weakened immune system More likelihood of diabetes as the body cannot process sugar properly Obesity Depression High blood pressure Poor sleep quality pre-exam may negatively impact test performance as well, creating a vicious circle. Makes one accident-prone

Krutika Behrawala BT130813

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