55% of Indians spend 3 sleepless nights a week; Here are some solutions

Due to the Covid pandemic and two years of continuous stay at home has changed the bioclocks of many Indians and several households are experiencing the impact now to readjust to the rigours of daily commute to the office and schools.

In a survey conducted by ResMed, 81 percent in India cited poor sleeping habits. “We conducted this survey to investigate the importance of a good night’s sleep and its impact on one’s wellbeing,” said Carlos Montiel, ResMed’s Vice President of Latin America and South Asia.

“The findings show that people struggle to sleep at night and are interested in learning more about their sleep habits and sleep quality,” said Montiel.

Here are some findings:

* 72 percent of respondents said insufficient sleep had worsened their emotional state of mind.

* Indians are ready to correct sleeping habits.

* About 81% agree that bad sleeping habits can affect quality of life.

* 34 percent were also aware that snoring was a sign of a poor night’s sleep, resulting in 51 percent of respondents using sleep trackers to keep records of sleep patterns and 35 percent expressing interest in keeping track of their health during sleep.

Despite these sleep challenges, only 21 percent of those polled sought help from a general practitioner or a healthcare specialist.

Furthermore, 59 percent believe that snoring is a sign of a good night’s sleep, emphasizing the importance of raising awareness about sleep health.

Many people are also unaware that the symptoms they experience while sleeping could be indicators of a sleep disorder such as Obstructive Sleep Apnea (OSA).

Mood changes such as irritability or depression, morning headaches, and excessive daytime sleepiness are the top three symptoms cited by both males and females.

Despite this, 32 percent of those polled said they had never heard of OSA.

Over 80 percent of adults worldwide with sleep apnea are undiagnosed and unaware of their condition. Common signs and symptoms of OSA include excess weight, high blood pressure, and diabetes.

Here are solutions to avoid sleeplessness:

1. Wake up at the regular time: Though it’s tempting to sleep late on weekends, especially if you have had poor sleep during the week, you should get up at the same time every day to train your body to wake consistently at the same time.
2. Eliminate alcohol, coffee, cigarettes: The effects of caffeine in coffee last for 24 hours and it could be affecting your sleep. Even alcohol and cigarettes keep the brain disoriented, so avoid them.
3. Reduce day-time naps: Napping is good during the day but limit them to a few minutes and possibly not more than twice a day to maintain a regular sleep pattern. Napping can affect the quality of sleep at night.
4. Exercise regularly. Regular exercise can improve sleep quality but don’t do it before going to bed as it can act as a stimulant. Give at least 3 hours of time to go to bed after exercise.
5. Bedtime activities: Limit your bedtime only for sleeping and having sex. Never indulge in readings, texting, making phone calls. or listening to music continuously.
6. Don’t eat or drink: Eating or drinking just before sleep activates the digestive system and hence keeps you up for longer hours. Further, drinking a lot of fluids prior to bed puts pressure on your bladder requiring frequent visits to the washroom and disturbing your sleep.