Sleep is an important component of physical and mental health and overall wellbeing. Sleep and happiness are interconnected.
A growing burden of sleeplessness
93% of the Indians are sleep-deprived as per the survey conducted by Philips Healthcare India. Sleep apnoea and Insomnia are reported to be common sleep disorders.
Everyone may have experienced trouble falling asleep once in a lifetime but if this problem becomes regular or frequent; it is termed as a sleep disorder.
The common sleep disorders are
Insomnia is defined as an inability to fall asleep or maintain sleep with symptoms of
- Waking up too early morning
- Waking up tired
- Day time fatigue/sleepiness
- Stress/ anxiety
- Mental Health disorder [depression]
- Medical Conditions
- Irregular sleep-wake schedule [shift work, Jetlag ]
- High caffeine intake/ alcohol/certain medications
It may be caused by
Types of insomnia based on the duration
Insomnia Duration Short term Lasts from 1 night to a few weeks Chronic 3 nights a week for a month or longer
- Sleep Apnoea
Sleep apnoea is interrupted breathing during sleep which presents as snoring or periodic gasping for air while sleeping resulting in repeated awakenings
|Sleep apnoea||Obstructive Sleep Apnoea (OSA)||Central sleep apnoea (CSA)|
|Cause||Airway blockage due to the collapse of soft tissue during sleep||Lack of drive to breathe during sleep|
Narcolepsy is a neurological condition of sleep regulation that affects sleep and wakefulness cycle, resulting in an uncontrollable episode to fall asleep during the daytime.
5 Sleep habits or home remedies for quality sleep
- Stick to a consistent schedule
- A quiet, dark, calming, comfortable environment to sleep fast
- The bed should have a good firm mattress.
- Lifestyle changes that help sleep early
- A calming and relaxing pre-sleep schedule
- Meditation and yoga also help in improving sleep quality.
Practice deep breathing and relax your body in a comfortable bed.
Warm milk, chamomile tea, and Ashwagandha in milk may help in inducing sleep.
Melatonin and valerian supplements are commonly used natural sleep aids and should be taken under the supervision of Doctor.
It could be due to a sleep disorder, stress, anxiety, jet lag or a medication side effect.