A recent survey conducted for an electronics company reveals that 93 per cent are short on sleep and 11 percent fell asleep at work. This sleeplessness is cause for concern. Prof. VGT gives us the lowdown.
There is a time for words, and there is also a time for sleep, said the ancient Greek epic poet, Homer. But looks like we are unmindful of this truism.
A recent survey conducted for an electronics company reveals that 93 per cent are short on sleep and 11 percent 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.
So 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?
Daytime drowsiness, difficulty in concentration, eyes frequently losing focus, frequent yawning– if you carry these symptoms to the workplace, one can easily guess the impact they will have on the quality of your work.
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.
If you have less-than-average sleep and have no related symptoms during the following day, that is fine. However, if you feel that their sleep is inadequate, then you accumulate a ‘sleep debt’ which over a period could lead to psychosocial and medical problems. Many of us have the habit of trying to catch up on lost sleep by sleeping extra on weekends.
It is not advisable to ‘catch up’ on ‘sleep debt’– it just doesn’t work that way, and instead could have long term consequences on your health.
Common disorders related to sleep include psychosocial problems (anxiety, depression, irritability and mood disturbances, memory impairment, lack of concentration) and medical conditions such as hypertension, diabetes, cardiac problems, and even stroke.
While most of us are aware of specialists such as cardiologists, neurologists or nephrologists, less than five per cent of the 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!
Sleep is not just a period of rest. It is essential for good health and productivity. “Work while you work and sleep while you sleep” is the principle that works best. Simple sleep hygiene measures and medications in lifestyle can help you live healthy and wise!
- Exercise regularly; do so at least three hours before bedtime.
- Your bed should be associated with sleep; not activity (e.g. don’t use your laptop in bed).
- 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 a good night, and waking to a good day!
