Did you know that 93% of Indians are sleep deprived? About 72 percent of them wake up 1-3 times every night. Lack of sleep is associated with low immunity, weight gain, depression and brain function.Also read – A draft health law bill will be introduced soon, which will include various measures such as isolation, quarantine and lockdown.
Under normal conditions, a person can live without food for more than three weeks and without water for about a week. But when you go without sleep for 20-25 hours, the loss in your efficiency becomes equivalent to a person with a blood-alcohol level of 0.10 percent. Without 36-72 hours of sleep, your body and mind function in an altered state which can even lead to death. Your body can go on without food and water for longer than without sleep. Also read – In the midst of a surge in Covid-19 cases, here are 3 misinformation listed on the WHO epidemic – see
Not only sound sleep but his alertness and dedication too are most required. The body’s sleep cycle is 90 minutes between NREM (Non-Rapid Eye Movement) and REM (Rapid Eye Movement Sleep). The whole sleep cycle is important because each type of sleep has its own specific benefits that include wound healing, muscle restoration, energy, memory, brain activity, and the immune system. Also read – 5 Facts You Should Know About Down Syndrome
What can you do to get a good night’s sleep?
- Block the light: We have a natural built-in clock known as the circadian rhythm. When dark, your circadian rhythm stimulates the release of melatonin – a hormone that puts you to sleep. Light in your bedroom interferes with this process. For better sleep turn off the lights, avoid turning on the television, use blackout curtains or eye masks.
- Avoid handheld devices: Light from handheld devices interferes with melatonin production. If you must use it, switch to night mode.
- Read: Reading can help clear your mind and bring you into a comfortable mental space.
- Follow a routine: Set bedtime and wake up time and follow it, even on weekends. Sticking to the schedule controls your body clock and you will eventually find yourself falling asleep during your normal sleep.
- Exercise regularly: According to a recent study, moderate to vigorous exercise of 20 minutes every day can help you fall asleep on time. In addition, it can ensure that your sleep quality improves.
- Try Homeopathy: According to a study by the National Center for Biotechnology (NCBI), individual homeopathy was extremely effective in treating sleep deprivation.
Most people take sleep for granted. But remember that sleep affects more than you think. When you go to sleep, your body heals every day. That is why you should get the required number of hours of sleep every night. You can’t get less sleep on weekdays and try to compensate by getting more sleep on weekends than you need.
(Inputs from Dr. Mukesh Batra, Padma Shri recipient and founder Dr. Batra’s Group of Companies)
