Sleep:
Natural periodic state of rest for the mind and body, in which the eyes usually close and consciousness is completely or partially lost, so that there is a decrease inbodily movement and responsiveness to external stimuli.
Why to Sleep?
It plays a vital role in good health and well-being throughout your life. It protects your mental health, physical health, quality of life, and safety. We spent 33% of our lives in sleep.
Normal requirement:
3 to 5 yrs —- 10 to 13 hrs
6 to 13 yrs —- 9 to 11 hrs
14 to 17 yrs —- 8 to 10 hrs
Adults —- 7 to 9 hrs
Stages of Sleep
Sleep follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes. NREM (75% of night): As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4. REM (25% of night).
Numbers!
Almost 60 % of total population reports sleep problems at any point of their life time. Roughly 1/3 of general population are having sleep problems at any given time.
Common Sleep Disorders:
Insomnia (initial, middle, terminal insomnias or non restorative sleep).
Sleep apnea.
Restless legs syndrome.
Narcolepsy.
Impacts of Poor Sleep:
Persons get irritable and exhausted, easily distracted and often don’t make sound decisions. Sleep deprivation negatively impacts the immune system, may also lead to weight gain, high blood pressure, cancer, heart disease, stroke, diabetes, bone loss and depression Sleep deprivation may also impair learning, memory, alertness, concentration, judgment, problem solving and reasoning, as well as increase your risk of accidents.
Assessment:
-
- Keep a sleep log, Polysomnography (sleep lab)
- How to treat?
- Sleep hygiene
- Medicines
- Behavioral treatments
- Surgery (OSA)
Sleep Hygiene:
- Avoid napping during the day.
- Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime.
- Exercise can promote good sleep.
- Food can be disruptive right before sleep.
- Ensure adequate exposure to natural light.
- Establish a regular relaxing bedtime routine. Associate your bed with sleep.
- Make sure that the sleep environment is pleasant and relaxing.
Medications: What to know about it?
- Avoid as much as possible.
- Always with advice from the specialist.
- Be cautious about addiction.
- Avoid driving while on medications.
“Sleep is that golden chain that ties health and our bodies together”
(Thomas Dekker)