Hyderabad: Those who sleep less than seven hours each night are more likely to have health problems, including heart attack, asthma, and depression. On World Sleep Day, observed on 17 March, experts state that good sleep is important for good health.
What is good sleep?
Good sleep is seven to nine hours of sleep at night. Maintaining a normal sleep rhythm which means sleeping at the same time, every night, is important for good sleep.
Daytime sleep is not natural for those in the age group of 5–60 years.
Sleep badly affected during Covid-19
The pandemic caused a disruption in sleep patterns in the general population. Sleep disturbances have been recorded at 40% across the globe in the general population.
Healthcare workers across the world recorded the highest number of sleep problems with 36% of them sleeping less than normal.
Those suffering from Covid-19 disease topped the list with 74.5% of them deprived of good sleep because of their health condition.
Impact of decreased sleep
Lack of sleep is found to be related to an increase in heart attacks, psychiatric diseases, early initiation of hypertension, heart diseases, and diabetes in the population. Those who suffered from anxiety and panic attacks suffered from severe sleep problems.
Sleep is the yardstick for good health
Are these underlying conditions now one of the reasons for heart attacks in the young? Experts state that it is difficult to pinpoint one aspect but good sleep definitely helps in maintaining a balance and helps in rejuvenating the body.
It is very important for people to look at sleep as one of the yardsticks for good health. Dr. Srinivas Kishore, senior ENT surgeon and sleep specialist, explains, “Sleep is not an optional lifestyle. It is a biological need. Sleep improves memory and makes learning easy. A good sleep affects every aspect of our life and practising good sleep hygiene is very important. In the age of technology, sleep has been badly affected as gadgets are ruling our life and that has affected the quality of sleep.”
Tips to maintain good sleep habits
Dr. Sudhir Kumar, a senior consultant neurologist at Apollo Hospitals, listed these points for good sleep habit:
1. Maintain good sleep hygiene. Sleep at the same time every day (with 30 minutes variation at the most).
2. Avoid using electronic gadgets during sleep time and keep phones in silent mode.
3. Use the bedroom only for sleep (and not for food).
4. Have dinner 2–3 hours prior to sleep time.
5. Short walk or a warm shower 30–60 minutes before sleep could help those who have sleep problems.
6. Avoid tea or coffee after 6 p.m.
7. Avoid daytime naps.
8. If you snore, get screened for obstructive sleep apnea (OSA). If OSA is identified and treated, it can improve sleep quality.