Beware of The Sleep Deprivation Epidemic

Do you know that according to a recent study conducted by Philips Healthcare survey, nearly 93% Indians are sleep-deprived? The changing lifestyle and intrusion of modern gadgets have only aggravated the situation. The study further says
  • 93% of Indians are sleep deprived, getting less than 8 hours per night.
  • 58% believe their work suffers due to inadequate sleep.
  • 11% take leave from work because of lack of sleep.
  • 11% have fallen asleep at work due to a poor night's sleep and 38% witnessed a colleague falling asleep at work.
  • Lack of sleep also affects family relationships approximately by 19%
  • 87% of Indians say that lack of sleep affects health.
  • 72% of Indians are waking up 1 to 3 times per night
  • 15% wake up overstressed at work. 
  • 33% Indians snore.
  • Up to% snore as loud as or louder than talking.
  • Only 2% of Indians discuss their lack of sleep with a physician.
So how can one fall asleep easily and have a sound nap, before falling seriously ill? Today Counsellor Shivani Misri Sadhoo shares 4 body hacks to fall sleep faster without medicines.

a. Do tense and relaxing exercises

After a long stressful day, before you go to bed, make sure you are completely relaxed which means your blood pressure is lower, your muscles are at ease and your mind is not racing. One of the best ways to relax body is to practice Progressive Muscle Relaxation exercises prior going to bed.

Progressive muscle relaxation is a relaxation exercise in which you systematically tense and then relax all the muscle groups of your body. It is one of the proven ways to lower blood pressure, relax colicky muscles, and chill out your busy mind before going to bed.

b. Take A Warm Bath
Controlling and manipulating body temperature is a key way to get to sleep quickly, without messing up with your mind. If you take a hot shower or bath a short time before you attempt to sleep, and then step into your (hopefully) much cooler bedroom, your body temperature will drop rapidly, causing it to enter full "shut-down" mode. This induces sleepiness.

c. Cut Caffeine
Caffeine has a half-life of five hours, meaning five hours after your last cup of coffee, half of its caffeine content is still in your system. Depending on how much you drink -- and how strong it is -- you could find yourself counting sheep when you'd rather be sawing logs. To avoid problems at bedtime, it is recommended to reduce coffee intake after lunch.

d. Always Keep Your Bedroom organised
Generally, people who fight to fall asleep or become sleep deprived, develop a tendency to ignore their bedroom. Their bed turns into a reminder of the fight they had to put to sleep. 

Don't ignore your bedroom and bed, remember an unorganized bedroom or an unattractive bedsheet, rough blanket - just adds to the discomfort to body and mind.  

e. Meditate
Scientific studies recommend meditation to fight insomnia. Researchers have found that meditators slept longer due to their relaxation powers of the practice. Hence try to learn & practice meditation if you can’t manage, then at least try some deep breathing exercises every day which may help you clear your mind and prepare you for a better sleep.