Sleep disorders/deprivation can result from many reasons: work, babies, worries, social life or even late-night television. Research shows that the sleep deprivation takes its toll, mentally, physically and emotionally. It affects our moods, energy, concentration levels and memory. Chronic sleep loss can even cause high blood pressure and contribute to ‘lifestyle’ illness such as diabetes.
Restful, quality sleep can help your body to refresh itself and maintain good health. Dr Sanjay Manchanda, Chairman, Department of Sleep Medicine, Gangaram Hospital, tells us how.
1. Your bed should not be a sleeping pill
Dr Manchanda feels that one should not to lie in bed waiting to fall asleep. It is better to relax in a comfortable chair until you feel sleepy. Listen to music or indulge in light reading. Go to bed only when you’re feeling sleepy.
2. Wake up at the same time
No matter what time you go to bed, wake up at the same time. This will allow you to reset your internal clock.
2(a) Switch off all electronic devices before you go to bed
Don’t just keep them on silent or vibrate modes. The notifications will disturb your sleep. And the blue light that these devices emit stop you from having a restful sleep. Also, switch off the TV at least half an hour before you go to bed. Sleep comes in cycles, and deferring even one cycle can disrupt your sleep for the night.
3. Don’t drink caffeinated beverages or smoke after 6 in the evening
Coffee, tea and other caffeinated beverages are stimulants. Imbibing them in the hours before bedtime can disrupt sleep patterns. Smoking has a similar effect.
4. Don’t exercise before your bedtime
A tired body cannot sleep well. In order to be able to sleep, one must be in a relaxed mood. People with sleep disorders should exercise in the morning.