Top Tips for Better Sleep Hygiene and a Restful Night
Welcome to A-Z Insights. We all know that sleep plays a very important role in maintaining physical and mental health. Our body underwent repair during the sleep, which will help us to stay active and productive the next morning. The people who are suffering with sleep-related problems can easily understand my words. When it comes to data, India is the second most sleep-deprived country in the world after Japan. 8-9 hours of sleep is essential in order to live a quality life.
2025 study by CNBC TV18 revealed that nearly 60% of Indians sleep for less than six hours daily.
We are going to provide you with simple and practical advice to sleep better. Before that, we need to understand the problems that are related to sleeplessness and the consequences thereof.
Sleep Disorders:
As per a report, 93% of the Indian population is suffering from sleep disorders. Let us discuss major disorders and symptoms:
✓Insomnia: People with insomnia have poor sleeping habits, anxiety and depression, and are suffering from chronic illness.
✓Sleep apnea: A major portion of the Indian population is suffering with this, snoring loudly, feelings Sleeplessness even after overnight sleep
✓Parasomnias: Lifetime prevalence of parasomnia ranges from 4% to 64% in adults, as per a study. You make movements and you talk in your sleep.
✓Eye Problems: Sleeplessness cause eye irritation, Red eyes, puffy eyes, eye burning, blurred and also increase the risk of dangerous eye disease like glaucoma
✓Breathing-related disorders: breathing highness and lowness, loud breathing Sometimes there are major symptoms.
Sleeplessness causes psychological disorders, inability to make proper decisions, puffy eyes, blurred vision, and cardiovascular disorders. Some of the major consequences of sleeplessness are :
Sleep disorders not only impact the sleep of a person who is suffering with the disorder but also individuals who are sleeping with them. The best example of this is sleep apnea; it will disturb the sleep of surrounding persons.
Advices To Sleep Better:
✓ Screen time reduction can benefit you by helping you sleep better. The blue light that comes from mobile phones and computer screens can disturb your circadian rhythm, which disturbs the sleep hormone melatonin.
✓ Avoid caffeine and nicotine 4-5 hours before bed, which blocks adenosine receptors in the blood, which promotes sleep.
✓Daily exercises can improve melatonin production, improve mood, and reduce stress. Exercises are not only lifting weights in the gym. Walking, swimming, and cycling are also considered to be exercises.
✓Avoid big meals and alcohol during the night. Large meals during bedtime can cause digestive issues and bloating in the night, and alcohol helps you to fall asleep in the beginning, but it is not going to be a quality sleep at all.
The bottom line
A study pointed out that 1 hour of screen time at bedtime can reduce your sleep by 24 minutes. Whether you believe it or not, sleep disorder is a major reason for 95% of hazardous health problems, in the same way quality sleep is the only solution to live healthily.
Now, we pointed out top disorders and solutions for them. One of the important things you have to notice here is that the tips that are provided here are simple and practical. If any symptoms are persistent for long intervals, it is better to consult the doctor.
If you have any suggestions, feel free to let me know in the comment section.