Living in a fast-paced city like Mumbai can wreak havoc on your rest time. Here’s what you can do to sleep through the night and battle disorders
You work 12-hour days, spend hours commuting and then meet your friends or family only in the evening. Looming deadlines and social obligations mean your day extends late into the night, taking a toll on your sleep. Innumerable studies tell you to get good sleep — both quality- and quantity-wise — and this leads to a minor panic attack, which, ironically, renders you even more sleepless.
Why awake
“Mumbai has become a delayed society; we are getting sleep-deprived,” says Dr Preeti Devnani, leading sleep expert, who practices in the Department of Neurology and Neurophysiology at Jaslok Hospital, Pedder Road. “Socialising is a late affair. Noise pollution is increasing, which makes it difficult to maintain sleep even during the early morning hours,” she adds.
Dr Devnani suggests that you find out exactly how many hours’ sleep you need: When you wake up feeling fresh after a good night’s rest, that’s your magic number. It also depends on your age — while newborns sleep for 17-18 hours, adults can get by with much less. “Approximately, 7.25 hours are required for working individuals in their twenties to forties,” she adds.
When you don’t doze
Increasing dependence on gadgets and social media also leads to
insomnia and other sleep-related disorders. “A demanding urban
lifestyle, increased medical and psychiatric disorders, increased
consumption of alcohol and caffeine, and rotating working shifts are
also factors causing sleep disorders,” says Dr Falguni Parikh,
consultant — internal medicine, Kokilaben Dhirubhai Ambani Hospital,
Andheri.
Getting less sleep affects us in many ways, including lethargy, tiredness, low productivity, obesity, diabetes and a host of other ailments. Not to mention the number of sleep disorders — insomnia, narcolepsy, sleep apnea, restless leg syndrome and psychophysiological insomnia. In recent times, there has been an increased awareness of these. “It’s good that people are waking up to the importance of sleep,” says Dr Devnani. “Poor sleep is associated with poor productivity, and sleep apnea is known to be associated with hypertension, diabetes, stroke and sexual dysfunction,” says Dr Ashim Desai, senior ENT surgeon and a specialist in sleep disorders, Nova Specialty Hospitals, Tardeo.
How to sleep better
If you’re experiencing difficulty in sleeping, or wake up feeling tired, don’t ignore the signs. According to Dr Devnani, few people report sleep problems to their physicians, resorting, instead, to home remedies or self-medication. “Sometimes, people rely too much on home remedies and, when they’re not effective, they get frustrated,” she says, adding, “Try yoga, especially yoga nidra, as it is particularly helpful. Keep good sleep hygiene — keep a sleep ritual, exercise, avoid caffeine and alcohol, or try light therapy.”
Dr Parikh seconds her view. “Maintain regular sleep and wake-up timings; avoid late dinners, heavy exercise and hot showers just before sleeping; and don’t use your laptop or other gadgets before hitting the bed,” she says. Dr Desai suggests dimming your lights two hours prior to bedtime. “Sometimes, chromotherapy (use of intense blue light) at appropriate times helps,” he says.
Some foods also help calm your body and prepare it for good sleep.
“The old wives’ tales have some truth — starchy foods like rice and
potatoes, herbal teas such as chamomile, tulsi and lavender, and nuts
like walnuts and almonds help you sleep better,” says nutritionist
Manisha Sharma. She also suggests tryptophan-rich foods such as dairy
products, which also contain calcium — a known muscle-relaxant —
bananas, oats and tuna.
Dr Preeti Devnani says sleep affects almost every aspect of health. "Most people don't think insomnia is a medical problem. But all patients should be telling their general practitioners about their sleep patterns. Answer simple questions: Do you have difficulty falling asleep? Do you snore? How is the quality of your sleep? Tell your doctor about all of it," she says. Dr Falguni Parikh says, "You should routinely check for the underlying treatment of thyroid, anxiety and depression, and seek professional help."
Getting less sleep affects us in many ways, including lethargy, tiredness, low productivity, obesity, diabetes and a host of other ailments. Not to mention the number of sleep disorders — insomnia, narcolepsy, sleep apnea, restless leg syndrome and psychophysiological insomnia. In recent times, there has been an increased awareness of these. “It’s good that people are waking up to the importance of sleep,” says Dr Devnani. “Poor sleep is associated with poor productivity, and sleep apnea is known to be associated with hypertension, diabetes, stroke and sexual dysfunction,” says Dr Ashim Desai, senior ENT surgeon and a specialist in sleep disorders, Nova Specialty Hospitals, Tardeo.
How to sleep better
If you’re experiencing difficulty in sleeping, or wake up feeling tired, don’t ignore the signs. According to Dr Devnani, few people report sleep problems to their physicians, resorting, instead, to home remedies or self-medication. “Sometimes, people rely too much on home remedies and, when they’re not effective, they get frustrated,” she says, adding, “Try yoga, especially yoga nidra, as it is particularly helpful. Keep good sleep hygiene — keep a sleep ritual, exercise, avoid caffeine and alcohol, or try light therapy.”
Dr Parikh seconds her view. “Maintain regular sleep and wake-up timings; avoid late dinners, heavy exercise and hot showers just before sleeping; and don’t use your laptop or other gadgets before hitting the bed,” she says. Dr Desai suggests dimming your lights two hours prior to bedtime. “Sometimes, chromotherapy (use of intense blue light) at appropriate times helps,” he says.
Some foods also help calm your body and prepare it for good sleep.
“The old wives’ tales have some truth — starchy foods like rice and
potatoes, herbal teas such as chamomile, tulsi and lavender, and nuts
like walnuts and almonds help you sleep better,” says nutritionist
Manisha Sharma. She also suggests tryptophan-rich foods such as dairy
products, which also contain calcium — a known muscle-relaxant —
bananas, oats and tuna.Dr Preeti Devnani says sleep affects almost every aspect of health. "Most people don't think insomnia is a medical problem. But all patients should be telling their general practitioners about their sleep patterns. Answer simple questions: Do you have difficulty falling asleep? Do you snore? How is the quality of your sleep? Tell your doctor about all of it," she says. Dr Falguni Parikh says, "You should routinely check for the underlying treatment of thyroid, anxiety and depression, and seek professional help."
