A Good Night’s Sleep

I didn’t know there was such a thing as World Sleep Day. It was yesterday (March 17), the third Friday of March, or the Friday before the Spring Vernal Equinox.

The Day started by the Global Sleep Society aims to promote sleep health worldwide, and to reduce sleep related disorders.

Its slogan is Better Sleep, Better Life, Better Planet and the theme for this year is “Sleep is Essential for Health”. And it goes without saying.

That’s why it caught my attention, because India is the second most sleep deprived country after Japan.

Falling sick, getting headache, feeling tired and agitated, losing concentration etc are the signs of sleep deprivation.

The more common reasons are screen time before bed, addiction to digital and social media, napping anywhere anytime, disturbing the sleep-wake cycle due to abrupt life routine.

A survey on India’s sleep behaviour revealed that 87% of Indians use their phones before bed. More alarming is that the year saw a 21% increase in people feeling sleepy during work hours.

Melatonin is a hormone that our brains  produce in response to darkness. It helps systemise our 24-hour internal clock. Being exposed to light at night can block melatonin production.

During sleep, our immune system releases small proteins called cytokines that are crucial for growth and activity of other immune system cells and blood cells.

So sleep is highly inter-connected to our well-being. Our brains need sleep to work at their best capability. A good night’s sleep is essential for staying healthy and productive.

It’s said that practice makes one perfect, but it’s the practice, followed by a night of sleep, that leads to perfection or near perfection.

Here are some tips to have a sound sleep:
1. Exercise daily.
2. Get 15 minutes of sunlight each morning.
3. Find your sleep schedule and stick to it.
4. Eliminate caffeine in the second half of the day.
5. Avoid alcohol within three hours of bedtime.
6. Avoid light, because darkness promotes sleep.
7. Go to bed after saying prayers and something positive to yourself.

Let me also share the 10-point formula suggested by the World Sleep Society for better sleep:

Please remember that a good laugh and a sound sleep are the best cures in the doctor’s book.

–Kaushal Kishore

images: pinterest

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