With the advancing lifestyle of the Indians, amount of stress on a particular individual is increasing continuously. This increasing in the work load and the stress creates greater problems in their day to day activities which are not at all being concerned with their working culture. There needs to be separation between the working environment and their routine life for having a stress free and healthy lifestyle. Though with the increasing competition in today’s era it is quite being difficult to achieve in practice.
Uninterrupted Sound Sleep
An uninterrupted and a sound sleep could earn you a blissful day and a healthy working environment. Thus the more stress free sleep we exhibit more freshened up we will be for the next day’s work. According to experts, if a child is having a good night sleep everyday then he can likely to grow faster. The alarming increase in the sleep disorders in India are showing that Indian’s are quite struggling to reap over the benefits of the good night’s sleep.
According to Dr. Vikas Agrawal, who is a Senior ENT sergeon and even sleep apnoea specialist, it is seeming that the Indian people are quite sacrificing their sleep for achieving the success. Further adding, he says, this particular problem is quite being apparent in the metropolitian cities where the younger people are quite working harder then ever for keeping their heads afloat. About ten years ago we didn’t had the work quantity which we have now, which resulted in our better sleep. Yet it is not the only reason behind the country’s general state of sleepiness. Below are the six smaller and vital things which are messing up with out sleep.
- Staying up late: This problem is quite significant over the young Indian generation where they are quite compromising over the daily seven to eight hours of sleep which is quite vital. This kind of problem is quite being noticeable over the weekends when an individual is sleeping late and waking up early over the next day for the work, says senior neurologist and sleep specialist Dr Manvir Bhatia. The best time for sleeping is usually between 10 to 11 pm which is quite judgmental over the time you wake up, says Alphonse Reddy who is the founder of the India’s first online start-up.
The survey was also being conducted by the company which included almost 350 such families from Mumbai, Delhi and Bengaluru. Results showed Mumbai at the top for the people who slept well after the midnight, 32.72 percent of the Bengalureans sleep by 10 pm, compared to 10 percent in Delhi and 12.8 percent in Mumbai. Lying down with a full stomach could put the pressure over your heart and lungs which makes the breathing difficult and even causes fitful sleep.
Dr Bhatia adding over the same says that, as Indians we can’t sacrifice the luxury of the meal being taken in the comfort for our home for signalling that the day is finally over. For proper sleeping one needs to unwind and respectively release over the day’s tensions. According to her exercising and reading of the books are great means for unwinding as it encourages the release of the endorphin’s or the ‘happy hormones’. She is also recommending the deep breathing, meditation and Jacobson’s relaxation techniques. Adding over the same she says that, “Simply lie down and close your eyes if you cannot sleep. The idea is to adopt a pattern that your body recognizes so it will get accustomed to falling asleep. But none of this is possible if you insist on continue working once you are home or stressing yourself out.”
- Heavy Dinner: Dr Krishnan adding over the dietary habits of the Indian individuals says that they are eating a heavy meal which can often be quite oily or hard for the digesting purpose. It is particularly been causing the acid reflux during which the stomach releases more acid for the purpose of digestion. Once you lie down, due to the gravity, the sphincter muscle opens up which is allowing the acid for travelling more far quite easily towards the throat which includes the burning sensation which can wake you up. Lot of Indians are also partaking smoking post the heavy meal. As the smoking is being bad in any of the form it is being acting as a stimulant which is being further discouraging the sleep. Even though people feel that it will be helping them for a better sleep after the meal.
- Vast Quantities of Alcohol consumption: According to Dr Bhatia, Indians tends to drinking more in the evening. Ingestion of the vast quantities of the alcohol can particularly disrupt the sleep of an individual, which even may be appearing initially to be helping you to pass out. The worst part includes that we consume our drinks before our meals as compared to the western counterparts who eat their meal early and heads out for the drink. Not only one gets the drunk faster over an empty stomach, he/she delays the meal even further and being passing out immediately after that. Drinking of the alcohol also increases your appetite which increases the chances of eating high. “Once the alcohol levels in your body drop, you end up waking several times, spoiling any chances you had of getting a normal night’s sleep.” she says.
- Sleeping next to your Gadgets: Dr Reddy commenting over the same says that greater the gadgets around you, lesser are the chances of getting a sound sleep. The survey being conducted for the same suggests that about 90 percent of the bedrooms in the metropolitan cities are having a mobile phone. Self-luminious gadgets would be suppressing the melatonin which is a kind of natural hormone being made by the pineal gland which is inducing the sleep. If this particular part of the circadium rhythm is being altered it can particularly lead to the different disorders which is also including sleep apnoea, which is quite common but a deadly killer.
Studies being conducted are also indicative that 30 to 40 percent of the working population which are quite from the higher stress jobs which includes corporate executives, medical professionals and even the cops are not being sleeping well. Obstructive sleep apnoea is being characterized by the respiratory difficulties during the sleep which is being affecting nine to twenty percent of the women and even 24 to 31 percent of the men. It has been linked to the heart disease, obesity, hypertension, dyslipidaemia (abnormal levels of the cholesterol fat in the blood) and even the insulin resistance.