Always sleep in a well-ventilated room, keep the temperature low with a less humid environment, avoid putting TV in the bedroom, keep it dark while sleeping.
Daily exercise always helps in getting sound sleep and refreshed awakenings. Going for a brisk walk daily will help you to stay fit and get deeper sleep with less awakenings during night.
Avoid taking caffeine late in the day as it stimulates our nervous system and may stop our body from relaxing at night.
Watching TV/mobile/laptop before bedtime increases your blue light exposure. This tricks your brain to think that it’s still daytime, which leads to disturbed circadian rhythm. Hence avoid using gadgets before bedtime.
The lack of good sleep, qualitatively or quantitatively, could lead to serious health issues. Various studies conducted worldwide have shown prevalence of sleep disorders between 10 to 30% on an average with some reports even suggesting that it may be as high as 50 to 60%.
Hence, the understanding of sleep and management of sleep issues is important for the creation of healthier lives across the globe. Though sleep is an integral part of Human health, there is a limited involvement and awareness on managing sleep by most individuals
Better Sleep Foundation will undertake activities to enhance awareness on sleep by developing informative content on the various aspects of sleep through medically accurate and credible information in a simplified and easy to understand language.
The foundation will work closely with thought leaders in the field of sleep research and medicine to develop certification programs and regular updates for Healthcare Professionals. The foundation will create a network of medical specialists who are continually updated with the latest knowledge in managing sleep disorders.
These are conditions that affect the ability to sleep well on a regular basis. Know more about the major disorder.
Insomnia is the condition in which an individual has difficulty in either falling asleep or staying asleep. It is classified based on the reason into primary or secondary insomnia and based on the duration into acute or chronic Insomnia.
Narcolepsy is a sleep disorder that affects the individual's ability to stay awake. Individuals suffering from Narcolepsy express an irresistible desire to sleep irrespective of the time of the day or the place.
Restless Leg Syndrome is a neurological disorder of the legs and is commonly associated with involuntary, repetitive, jerking movement of limbs contributing to sleep disturbance, day-time fatigue.
Sleep Apnea is a disorder when a person’s breathing is interrupted during sleep, leading to the brain and body not getting adequate supply of oxygen.
No, everyone does not have a sleep problem. Sleep problems occur when there is an underlying cause such as pain, depression, stress, obesity, endocrine disorders etc. Elderly people usually sleep less than younger ones. This is because of affected circadian rhythm due to aging which makes it difficult to sleep.
Yes, daytime naps can affect sound night-time sleep. Though a quick nap provides a boost of energy, refreshed feeling but it is not a replacement for the night-time sleep. Most of the people who do not get sufficient sleep try to take naps to relieve tiredness but it actually makes it harder for them to fall asleep at night. Even though naps are not necessarily bad, depending on naps to cope up with the regular sleep deprivation is not a good choice. A nap shorter than 30 minutes is better if necessary.
Keeping the room dark, cool and quiet helps in falling asleep. Remove all the unwanted things or objects such as TV, computer, electronic devices, work out equipment etc. Use the room only for sleeping. Moderately cool environment helps to promote sleep. Try to stop using mobile phones, computers or devices which emit blue light at least two hours before going to bed.
Waking up once or twice at night is believed normal. But waking up more than twice and having difficulty falling asleep is considered a sleep problem. It is known as “sleep maintenance insomnia”. Difficulty falling and staying asleep may also be associated with other health problems such as hypertension, diabetes, etc.
In order to stop waking up several times at night follow these tips:
There is no need to treat acute insomnia as it subsides by following sleep hygiene. If this disturbs the daily routine, it is advised to consult a physician. He/she may suggest sleeping pills for a short-time.
Chronic insomnia can be treated by addressing the underlying condition or health-related problem. Behavioural therapy may be suggested by the physician. This can help to change the habits that make the condition (insomnia) worse and to do things which promote sound sleep.
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