World Sleep Day is celebrated annually to create awareness among people regarding sleep which is a common privilege but is compromised by various factors especially the ways of hectic modern lifestyle.
Dr Rudra Prasad Samanta, Senior Consultant and HOD, Pulmonology, TMH
It is observed on Friday before the spring vernal equinox each year ( equinox is the time of the year when earth axis is tilted neither towards nor away from the sun , resulting in a nearly equal amount of daylight and darkness at all latitudes ) . This year it falls on March 15th. The annual event tries to create awareness about the importance of good quality sleep and the issues affecting the health of people due to various sleep disorders.
Sleep disorders are conditions that affect the quality, amount and timing of sleep that a person is able to get at night. These conditions affect the persons ability to get the rest it requires for proper functioning. There are over 80 sleep disorders that can impact quality of sleep (how well you sleep), timing of sleep (when you fall asleep and if you can stay asleep) and quantity of sleep (how much sleep and wakefulness you get after sleep)
The most common types of sleeping disorders are
1. Chronic insomnia- having trouble falling asleep or staying asleep on most nights for at least 3 months and as a result feel tired, fatigued or irritable.
2. Obstructive sleep apnea – snoring, feeling of choking or documented evidence of stoppage of breathing by a partner leading to disruption of sleep.
3. Narcolepsy – finding hard to keep awake for long period of times and you fall asleep suddenly
4. Restless leg syndrome – urge to move your legs during sleep
5. Shift work sleep disorder – trouble falling and staying asleep due to irregular work schedule
6. Delayed sleep phase syndrome – falling asleep at least 2 hours after you go to sleep and having difficulty waking up in time.
Everyone can have problems sleeping on some day or the other which is normal. But you may have a sleep related disorder if you have
1. Regularly have trouble sleeping at night (takes more than 30 minutes to fall asleep) or wake up often at night and can’t fall back asleep.
2. Snoring, gasping or choking episodes during sleep
3. Feeling like you need to move when you relax during sleep and movement relieves this feeling
4. Feel tired or sleepiness throughout the day even though you have slept for at least seven hours the night before.
5. You have difficulty in doing daily activities during the daytime and have difficulty in focusing or paying attention
5. Mood changes like irritability or managing your emotions
6. Frequent falls or accidents
If you do have similar complaints, do consult your health care provider who may try to find out the cause by your symptoms or tests like sleep study (polysomnography)
Causes may be multifactorial
Chronic diseases like asthma, heart disease, kidney disease, nerve conditions (neuropathy)
Mental conditions like undue stress, anxiety, depression
Side effects of medications
Substance abuse like alcohol, caffeine, smoking
Genetic condition
Age – more than 65 years
Sex – females more common
Low levels of some chemicals in the brain
Why is good sleep so important to the body? Sleep is as important for good health as good diet and exercise as body gets rest during this period and the stress hormones decrease improving your blood pressure and optimizing your heart’s function. Good sleep improves performance of your brain, mood and overall health.
Similarly lack of adequate and good quality sleep raises the risk of diseases like heart disease, raised blood pressure, obesity, diabetes, stroke, depression, dementia and many more
Tips for a better night’s sleep
Stick to a sleep schedule. Go to bed and wake up at the same time every day, even on the weekends.Get some exercise every day. But not close to bedtime.
Loose weight if you are overweight
Go outside. Try to get natural sunlight for at least 30 minutes every day.
Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take 6–8 hours to wear off completely.
Don’t take naps after mid-afternoon. And keep them short.
Avoid alcohol and large meals before bedtime. Both can prevent deep, restorative sleep.
Limit electronics before bed. Try reading a book, listening to soothing music, or another relaxing activity instead.
Create a good sleeping environment. Keep the temperature cool if possible. Get rid of sound and light distractions. Make it dark. Silence your cell phone.
Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, get up and do a relaxing activity until you feel sleepy again.
See your health care provider if nothing you try helps. They can determine if you need further testing. They can also help you learn new ways to manage stress.
