New Delhi, March 13: Sleep is a fundamental need, much like food, water, and breathing. Today, millions of people are grappling with sleep deficiency, affecting their health, productivity, and safety. Sleep recharges both the body and mind. Sleep deficiency occurs when an individual does not get enough sleep as per their needs. Sleep deprivation is even more severe.
This includes not getting adequate sleep, sleeping at inappropriate times during the day, such as shift work, poor-quality sleep, or any sleep disorder like insomnia or sleep apnea that disrupts sleep.
Lack of sleep interferes with work, studies, driving, and social life. It makes focusing, learning, and responding difficult. Individuals may struggle to understand others’ emotions and feel irritable, frustrated, or anxious. In children, sleep deficiency can manifest differently, leading to attention deficits, misbehavior, or poor performance in school. In adults, fatigue, headaches, and mood swings are common.
The long-term effects can be even more serious. Sleep deprivation is linked to heart disease, high blood pressure, diabetes, stroke, obesity, kidney disease, and depression. It increases the risk of injuries, and driving while drowsy can be as dangerous as driving under the influence of alcohol. Elderly individuals face a higher risk of falls and fractures.
A common misconception is that one can get used to less sleep without any consequences. Research indicates that adequate and quality sleep is essential for mental and physical health, quality of life, and safety. Attention should be given to simple measures to combat sleep deficiency.
Health experts recommend maintaining a consistent sleep schedule, even on weekends. It is advisable to turn off screens like mobile phones, TVs, and laptops 1-2 hours before bedtime. Keep the bedroom dark, quiet, and cool. Avoid caffeine, such as tea and coffee, in the evening. Regular exercise is beneficial, but it should be done 5-6 hours before sleep. Establish a relaxing bedtime routine, such as taking a warm bath, reading a book, or meditating. To reduce stress, practice yoga or deep breathing. If problems persist, consult a doctor.