sleeping problem
sleepy all the time? Are you tired all day?
sleeping? Learn more about Sleep Hygiene
A good night's sleep is essential for you to wake up feeling refreshed and healthy the next morning.
Learn more about the importance of sleep
Narcolepsy and other sleep disorders
Do you snore?
Do you snore at night? Do you feel sleepy during the daytime? Are you overweight? – you could be having Obstructive sleep apnea (OSA)!
NO! We all may snore at some point in life and this is almost a universal phenomenon.
Obstructive Sleep Apnea (OSA), as the name implies is the sudden, transient interruption to the free flow of air (or breathing) in the upper airway, during sleep, due to a transient closure of the upper airway which carry air into the lungs.
What is Insomnia?
The sleep time differs with age. As a person grows older the time spent sleeping declines. A newborn sleeps around 16-18 hours per day. Adults need about 7-8 ½ hours of sleep. Some people tend to sleep less than this. If you wake up feeling fresh and not feel sleepy during day time, it means that you are getting adequate sleep at night.
- As a result of excessive daytime sleepiness, those with insomnia tend to perform poorly at their jobs. Falling asleep at the wheel can lead to road traffic accidents. Some people get depressed.
- Insomnia is also associated with increased risk of heart attacks and high blood pressure.
- Inadequate sleep can shorten the life expectancy.
- You could be having insomnia if you have,
- Trouble falling asleep at night.
- Waking up in the night.
- Waking up early and unable to fall asleep.
Other sleep disorders
Sleep hygiene is a set of behavioral and environmental practices which facilitate better sleep. Good sleep hygiene is very important for better sleep and better health.
The following are good sleep habits.
- Regular bed time- Always try to maintain a regular bedtime and a regular wake up time. Even on weekends it is best to stick to the same time schedule as the weekdays.
- Avoid day time naps. If you must have a nap, limit it to less than 1 hour. Do not nap after 3 pm.
- Stay active during the day. Too little physical activity during the day makes it difficult to fall asleep at night. Do regular exercises. But avoid any strenuous exercise within six hours of bedtime.
- Reduce caffeine intake – You can have a cup of coffee in the morning. (a total of not more than 2 cups of coffee a day, which is equal to 200mg of caffeine). Avoid any caffeine after lunch. This includes other stimulant drinks as well. Sources of caffeine – coffee, tea, soft drinks, energy drinks, chocolate, certain medicines.
- Avoid smoking (nicotine). Nicotine prevents sleep. Once you stop smoking your sleep may get worse while you are in the period of withdrawal but after a while you will sleep better.
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Relaxation techniques such as yoga, meditation will help calm your mind before going to bed and make it easier for you to fall asleep.
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