Let’s admit; we all end up being cranky and dull after a night of incomplete sleep. There’s a valid reason. Sleep is an important part of our lives, and without adequate sleep our body clock will falter, leading to severe health issues. It is essential for our physical and mental well-being. 

 

Sleep isn’t just a way of putting our tired bodies to rest. It is also extremely important for tissue repair, boosting the immune system to fight diseases better and also preserving memories. What we learn throughout the day gets reinforced inside our brains during the night. Sleeping is even more important when we’re sick, as it helps us recover faster. 

 

However, lack of sleep can lead to several health issues. These issues can eventually cause chronic health conditions which could have been easily avoided through a proper sleep cycle.

 

 

Lack of sleep during the night is referred to as Insomnia. Studies suggest that over 30% Indians suffer from sleep disturbances. The National Sleep Foundation reported that 1 in 3 adults worldwide experience insomnia at some point of time in their lives. Also, women are more likely to suffer from the same than men. 

 

There are several reasons that lead to lack of sleep. Here are a couple of them:

 

 

In today’s tough times, every day can end up becoming stressful for all of us. Work disturbances, family tussles, fear of the unknown, and other emotional disturbances can keep us up at night. (Mention anxiety here somehow, somewhere)

 

 

Prolonged, severe stress when untreated can eventually morph into depression. Depressed individuals are more likely to suffer from insomnia than even those with mild regular stress. Also, losing our loved ones can take a toll on our emotional and mental health. Often than not we find ourselves reliving their memories, mentally, and the grief keeps on accentuating. This leads to sleeplessness.

 

Some individuals can suffer from continual pain, especially after an illness. This pain can lead to insomnia as they cannot find even one moment of relief. Those suffering from chronic conditions such as asthma, heart disease, etc, usually tend to suffer from insomnia as well. Sleep apnea, which causes the breathing to stop and start during sleep, can also be another reason. Some people have an irresistible urge to move their legs during sleep, known as the Restless Leg Syndrome, which is another cause of sleeplessness. At times, deficiency of vitamins can also lead to insomnia.

 

 

In today’s digital age, we’re overly dependent on tech gadgets and tend to spend a huge time behind our screens. The radiation or blue light being emitted from these gadgets are a leading cause for countless health conditions, insomnia being one of them. Also, caffeine, nicotine or alcohol consumption can lead to the same consequences. A comfortable bed or environment is a must for a good night’s sleep.

 

 

Here are some proven methods to help improve quality of sleep:

 

 

Make sure the room is completely dark while sleeping by using blackout curtains or blinds to avoid external light to interfere in the room. Reduce noise by using cotton ear plugs or a white noise machine. There are several mobile applications available these days that produce white noise to help you sleep better. Maintain a cool and comfortable temperature of the room. Invest in a comfortable mattress and pillow. 

 

 

Fix a bed time. Irregular timing increases sleeplessness. Have a proper nighttime routine to signal your body that it’s time to go to sleep. One more important trick is to not use the bed for your other activities during the day. This signals your brain that the bed is the place to only fall asleep, and that can help you fight insomnia. Avoid eating in your bed or completing your pending office tasks. Avoid littering and maintain a clean environment. Maintain a clear schedule. Do not use your gadgets at least an hour before your bedtime. Apply essential oils and creams with a nice fragrance to help you relax better. Taking a warm shower or bath also helps. 

 

 

Caffeine, nicotine and alcohol consumption should be restricted. Avoid consuming the same right before you go to bed. Even though alcohol can make you feel sleepy initially, it ends up disrupting your sleep later during the night. Avoid consuming a very heavy meal at night. Keep it light. Your body needs time to repair itself. If you eat heavy, most of the body’s energy will go behind digesting the meal, which is not desirable. 

 

Non-vegetarian food, containing meat, takes longer time to digest. Try to avoid consuming the same in large quantities during the night. Restrict its intake or switch to plant based protein such as lentils, nuts and seeds, tofu, etc, which are easier to digest.

 

 

Child’s pose (Balasana), Corpse pose (Shavasana), Tree pose (Vrikshasana), along with stretching, and light cardio can help combat sleeplessness. Incorporate regular exercise in your daily routine to improve your overall health and well-being. However, try not to do any heavy exercise right before your bedtime as it oxygenates your blood and can make you feel more energetic.

 

 

Cognitive Behavioral Therapy (CBT-1): Helps identify and change sleep behaviour.

 

Stimulus Control Therapy: Creates a relaxing bedtime routine and avoids stimulating activities.

 

Hormone Therapy: Treats hormonal imbalances that might lead to insomnia.

 

Bright Light Therapy: Provides exposure to bright light during the day to help regulate circadian rhythms and improve sleep quality.

 

Relaxation Techniques: Progressive muscle relaxation and guided imagery can help reduce stress.

 

Conclusion 

 

A 45-year old woman, Anita, was experiencing chronic insomnia ever since she recovered from COVID-19. She was facing difficulty falling asleep, and frequently woke up during the night, leaving her exhausted. She was suffering from post-infectious insomnia, and she was treated accordingly through CBT- I therapy, sleep hygiene practices and melatonin supplements. Eventually, with consistent practice, Anita could overcome her condition. 

 

It might seem overwhelming at the start to tackle insomnia; however, with consistent, baby-steps one can easily lead a better life. It is important to acknowledge the problem and work towards treating the same. Address underlying health conditions, practise a proper sleep schedule, explore medical treatments, and you’re good to go.

 

 

Sleep well!