Wake up to the truth – never neglect sleep
There is a time for many words, and there is also a time for sleep, said the ancient Greek epic poet Homer.
But looks like we Indians are unmindful of that.
A recent survey conducted by Nielsen for Philips Electronics India Limited reveals that 93 per cent are short on sleep and 11 per cent fell asleep at work.
This sleeplessness is cause for concern. People deprived of sleep can actually get into serious health troubles and may also not be able to perform their duties to the expected levels.
Symptoms of deprived sleep manifest in many ways, some of the common signs are –
Daytime drowsiness, difficulties in concentration, eyes frequently lose focus, yawning frequently. If one carries these symptoms to the workplace, we can easily guess the impact they will have the work quality.
What bothers us is- is there a way that we can get adequate sleep? What is the right amount of sleep one needs and how to get away from sleep related problems.
Opportunities spoke to Dr. N. Ramakrishnan, Vice President, Indian Sleep Disorders Association & Senior Consultant Nithra Institute of Sleep Sciences, Chennai on finding solutions to this persistent age old problem that many of us face but usually treat it as normal or deal with it in an off handed manner.
Excerpts from the interview:
Q. Is there a right amount of sleep for every person?
Ans. There is significant variation in the amount of sleep required. On an average it is about 6-8 hours but some individuals are absolutely fine with less than 6 hours sleep, while there are others who feel that they definitely require more than 8 hours. Whatever keeps an individual ’awake, alert and functional’ the next day is enough for him/her.
Q. What if adults have the habit of sleeping for less than the prescribed - 6-8 hours?
Ans. If they have less than average sleep and have no related symptoms during the following day, that is fine. However, if they feel that their sleep is inadequate, then they accumulate a ’sleep debt’ which over a period of time could lead to psychosocial and medical problems
Q. Many of us have the habit of trying to catch up on lost sleep by sleeping extra on weekends - does this really help to make up on lost sleep?
Ans. It is not advisable to ’catch up’ on ’sleep debt’ - as it would still have long term consequences on health.
Q. Is it good to have a nap during working hours - say 15 minutes?
Ans. Our body has a propensity to sleep after lunch time (around 2 pm). Some cultures (Spanish) have accepted this ’siesta’ culture and even have ’nap rooms’ at work. If such ’power naps’ are rejuvenating and improve productivity it can be incorporated in work places. However, such naps should be brief and not exceed 30 minutes
Q. Suppose a person has continuous sleep disorder - what other complications in health become a possibility?
Ans. Common disorders that are related to prolonged sleep problems are psychosocial problems (anxiety, depression, irritability & mood disturbances, memory impairment, lack of concentration) and medical conditions like hypertension, diabetes, cardiac problems and stroke.
Q. When does one need to approach a Sleep disorder specialist?
Ans. While most of us are aware of specialists such as cardiologists, neurologists or nephrologists, less than five per cent of literate public are aware of the existence of sleep specialists (somnologists).
It is best to seek help from a sleep specialist if sleep related problems persist for more than two weeks. More importantly, please avoid self-medication!
Q. Your advice to working people on getting good sleep.
Ans. Sleep is not just a period of rest. It is essential for good health & productivity. "Work while you work & sleep while you sleep" - simple sleep hygiene measures and modifications in lifestyle can help you live healthy, wealthy & wise!
Dr. Ramakrishnan gives some tips on getting proper sleep
• Exercise regularly; do so at least three hours before bedtime.
• Your bed should be associated with sleep.
• Your sleep environment must be pleasant, comfortable, dark and quiet
• Avoid caffeine, nicotine and alcohol in the late afternoon and evening.
• If you have trouble sleeping when you go to bed, don’t nap during the day.
• Establish a regular, relaxing bedtime routine that will send a "signal" to your brain that it’s time to sleep.
Avoiding exposure to bright light before bedtime and taking a hot bath may help.
• If you can’t go to sleep after 30 minutes, don’t stay in bed tossing and turning. Get up and involve yourself in a relaxing activity, such as listening to soothing music or reading, until you feel sleepy. Remember: try to clear your mind; don’t use this time to solve your daily problems.
Inadequate sleep can throw life out of gear in the waking state. So take cue from this Irish proverb that says - A good laugh and a long sleep are the best cures in the doctor’s book and have best of both the worlds of sleeping and waking to a good day!
K. V. RAJASEKHER
-The Hindu
