Doctors and Researchers suggest our body needs at least seven to eight hours of sleep every single day. But, with advancements in technology and gadget use, a majority of the population worldwide suffer from sleep deprivation. Many reports and studies have proved that number of people suffering some sleep deprivation and insomnia is soaring every single year. Below are some of the interest findings from a study conducted by Godrej Interio across India.
- Around 80 percent of the Indian city dwellers suffer from moderate to severe sleep deprivation.
- Nearly 60 percent of the people who suffer from insomnia use smartphones before going to sleep.
- Only 9 percent of the participants get to sleep by 10 pm at night, which is the recommended time to get to sleep by most Doctors.
- Around 28 percent of participants sleep only for four to six hours a day.
- Nearly 32 percent of the participants reported that they were unable to sleep at night.
- Over 70 percent of the respondents accepted they have poor sleeping habits.
- Around 40 percent of the participants went sleep after 12 pm at night.
- Addiction to electronic gadgets such as TV, mobile phone, tablets etc… are found to be a prime contributor to sleep deprivation.
Some of the prominent reasons that are contributing to sleep delay and sleep deprivation include stressful lifestyle, eating habits, and changes in circadian rhythm. The major portion of adults are not aware of the fact that they are deprived of sufficient sleep. If this trend keeps growing, the results will be disastrous in the next decade.
Danger 1: Impacts the functioning of the hormones
Our body produces about 50 hormones every day. Quality and quantity of these hormone secretions determine our wellbeing. When you are sleep deprived you will effectively compromise on the secretion of many of these hormones, which directly results in many bodily problems. furthermore, many of these hormones are responsible for your body’s metabolism and hunger, the production of these hormones gets limited, you will naturally want to eat more to make up for the loss. This can lead to weight gain, obesity, and host of other problems. Most people who binge eat have troubled sleep at night.
Danger 2: Reduced Energy level with Reduced productivity
When you do not have restorative sleep the previous night, it is going to severely impact on your productivity. Lack of sleep leads to lower energy levels. Reduction in energy levels due to lack of a proper sleep cannot be balanced with increased food intake. Low energy means you won’t be able to give proper attention and focus on your work. This leads to decreased productivity which in turn can increase your stress levels. The excessive feeling of sleepiness during the daytime leads to what is called “microsleeps”, which is cited as one of the major reasons for accidents, as drivers tend to doze off while driving.
Danger 3: Longterm Sleep deprivation leads to serious illnesses and cancer
You can easily make up for the previous night’s sleep deficiency the next day, but when you are continuously sleep deprived over a long period of time, its effects would have already hit you in a much more severe way. Sleep deficiency can negatively impact your body’s immune system, which in turn can invite a lot of diseases and illness. There are studies that strongly links continuous sleep deprivation with cardiovascular diseases, certain types of cancer, hypertension, and thyroid problems.
How to Prevent it?
- Mild to moderate sleep deprivation can be easily tackled through lifestyle changes, diet changes, and following a healthy sleeping routine every day. However severe cases would need help from a sleep expert.
- Follow a healthy diet: There are studies that suggest lack of certain nutrients in your diet like Magnesium, B-vitamins, Zinc etc could lead to less restorative and disturbed sleep at night. Ensure your diet is filled with nutrients and also avoid certain foods that are particularly rich in caffeine content like tea, coffee, chocolates, carbonated beverages etc… Follow the link below to know the list of foods that make you sleep better.
- Maintain a Sleeping Routine: Get to sleep at the same time every single day. Do not make use of mobile phones, tablets or any other electronic gadgets before sleep. Doctors suggest switching them off at least 1 hour prior to your sleep at night. Most important of all, do not have a television set in your bedroom. The bedroom is just for sleep and sex. Make it a habit to get to bed before 10 pm. Sleeping late, you will be forced to wake up late the next morning without getting enough sleeping hours, which can lead to stress and anxiety.
- Exercise every day: Try to dedicate at least 40 to 60 minutes every day for exercise. It can be anything you like. If you are young you can take up some cardio workouts. If you are little old you can try brisk walk early in the morning. You can also engage yourself in a sport of your choice. Make sure you get the body moving. With regular exercise, you will have a more restful and restorative sleep at night.
- Consult a Sleeping Expert: If you are having difficulties in sleeping even after trying out above mentioned remedies, then you might be suffering some severe sleep deprivation. There are several reasons for severe sleep deprivation, one of the most common reasons are stress and anxiety. In these cases, you might need the help of a sleep expert to figure out a more effective solution.