What Can You Do if You Are Struggling to Sleep?

Do you find yourself tossing and turning in bed, unable to attain an elusive state of sleep? If so, you're not alone. Insomnia and sleep deprivation are prevalent these days, they impact a person's daily lives and overall health.

According to a report, India ranked second in the list of most sleep deprived countries behind Japan. India is the country with the highest number of youth population. Another research article published by Indian Journal of Sleep Medicine suggested that sleep deprivation is highest among the age group of 31-50 years approximately around 50% which is very alarming. In this article, we'll discuss how to fix sleep and effective strategies to help you achieve restful nights.

What is Sleeplessness?

Sleeplessness, or insomnia, is when you have trouble falling asleep or staying asleep, even when you have the chance to sleep. It can make you feel tired, irritable, and have trouble concentrating during the day.

Factors That Cause Sleeplessness

Proper sleep is necessary for physical and mental well-being, yet many factors can disrupt our sleep patterns.

• Stress: Heightened stress levels can make it challenging to fall asleep or maintain uninterrupted sleep throughout the night.
• Anxiety: Racing thoughts and worries associated with anxiety can hinder the ability to fall asleep and lead to frequent awakenings or nightmares during the night.
• Medical Conditions: Certain health conditions, such as chronic pain or discomfort, can interfere with sleep quality and duration.
• Poor Sleep Hygiene: Practices like irregular sleep schedules or excessive screen time before bed can disrupt the body's natural sleep-wake cycle, making it difficult to fall asleep or stay asleep.
• Obstructive Sleep Apnea (OSA): This condition, often characterised by snoring, involves repeated interruptions in breathing during sleep due to airway blockages. OSA can lead to brief awakenings as the body struggles to restore normal breathing patterns.

These are common culprits behind sleep troubles. It's important to differentiate between occasional sleep difficulties and chronic insomnia, which requires medical attention.

How to Create a Sleep Sanctuary:

Turn your bedroom into a sleep haven with these simple steps-

• Choose calming colours
• Invest in comfy bedding
• Control light and noise
• Keep the room cool
• Declutter for peace
• Establish a bedtime routine
• Limit electronics
• Promote fresh air
• Personalise your space

These effortless adjustments can morph your bedroom into a peaceful haven, enhancing your sleep quality and overall well-being.

Power Down for Sleep:

Prepare your mind and body for restorative sleep with these strategies:

• Instigate a relaxing bedtime routine to signal your body that it's time to wind down.
• Indulge in activities like taking a warm bath, reading a book and practising meditation
• Avoid stimulants like caffeine and alcohol before bed.
• Limit screen time on smartphones, computers, or tablet devices, as the blue light they emit can interfere with your body's natural sleep-wake cycle.
• Follow a consistent sleep schedule to regulate your body's internal clock, even on weekends.

Calming Your Mind and Body:

Relaxation techniques can help free your mind and prepare you for sleep. Some of the prominent methods for inducing relaxation are-

• Deep breathing exercises
• Progressive muscle relaxation
• Guided imagery
• Incorporating mindfulness practices into your day-to-day can decrease stress and anxiety, making it easy to fall asleep.

Bonus Tips:

Regular exercise has many health benefits, which include better sleep quality. Moreover, avoid exercising too close to bedtime, as it can energise your body and make it difficult to fall asleep. Exposure to natural sunlight during the day helps in the regulation of your sleep-wake cycle, so routinely try to spend time outdoors each day. Take light meals before bedtime, as digestion can disrupt your sleep. Limit daytime naps, especially long ones, as they negatively impact your ability to fall asleep at night.

Common Sleep Myths Debunked:

Here are some of the common myths and facts related to sleep.

• Myth: You can 'catch up' on your sleep on the weekend"
• Fact: Weekend sleep-ins cannot fully compensate for chronic sleep deprivation.
• Myth: Alcohol helps you sleep better
• Fact: While it may induce drowsiness initially, alcohol disrupts sleep patterns.
• Myth: Watching TV or using electronic devices helps you relax before bed
• Fact: The blue light from screens can interfere with melatonin production, disrupting sleep.
• Myth: Daytime naps are always beneficial
• Fact: Long naps can interfere with nighttime sleep.
• Myth: Snoring is harmless
• Fact: It may indicate sleep apnea, a severe sleep disorder.
• Myth: Older adults need less sleep
• Fact: They still require the same amount of sleep as younger adults.
• Myth: Exercise close to bedtime disrupts sleep
• Fact: While vigorous exercise can initially make it harder to fall asleep, regular exercise improves sleep quality.
• Myth: Snacks before bed help you sleep better
• Fact: Heavy or spicy foods can cause discomfort, making sleeping harder.

Key Takeaways

Healthy sleep habits help the body metabolise better, improving overall health and well-being. Implement these strategies, and you will find out your quality of sleep has improved. These strategies will also help you overcome insomnia and sleep deprivation. Remember to prioritise relaxation, create a conducive sleep environment, and maintain a routine sleep schedule. If sleep problems still occur, don't hesitate to seek professional help. Proper sleep plays a crucial role in your physical and mental well-being, so take steps to ensure you get the rest you need.

By dispelling these common sleep myths and misconceptions, individuals can make better choices to improve their sleep quality and health.

Take Action Today for a Blissful Tomorrow with Ashraya Hospital

Are sleep issues keeping you awake at night? Wondering if it's time for medical intervention or if a few lifestyle tweaks could do the trick? Don't lose another night's sleep pondering over it. Schedule an appointment today at Ashraya Hospital for expert consultation and personalised treatment. Your path to blissful sleep starts here.