JOIN USEight hours of sleep a must
According to a study by researchers at Lowa State University, losing out on just a couple of hours of sleep can make people angrier and intensify negative feelings. It also enables them to cope with frustrating situations.
Metrolife spoke to a few sleep experts to understand the importance of sleep, and how many hours is the best for a good night sleep.
Dr Satyanarayana Mysore, interventional pulmonology and sleep medicine, Manipal Hospital, says that seven hours of sleep a day is sufficient for an adult.
If a person doesn’t manage to get enough sleep, they will tend to develop sleep-related anxiety, says Satyanarayana.
“They keep thinking how to get through the day without having a nourishing overnight sleep. Sleep deprivation hampers the individual’s sleep architecture, and consequently, one’s sleep efficiency is impacted. There are also extraneous factors that lead to sleep problems like the climate. We tend to sleep more during winter while we sleep less during summer,” he adds.
Insufficient sleep results in non-restorative state, a feeling that sleep has been insufficiently refreshing. Insufficient sleep can be a consequence of disorders like restless leg syndrome, sleep onset insomnia, sleep maintenance insomnia and sleep disorder breathing.
“Given today’s lifestyle, where everyone is glued to digital devices till late night, hampers the sleep pattern naturally. The light coming out of these devices have a wavelength of 400 nanometres that can stimulate sleep centres and postpone the onset of sleep,” says Satyanarayana.
He also observes that the issue is quite common among Bengalureans. Most of his patients don’t maintain sleep hygiene or habits due to their lifestyle choices hampering their sleep perception.
“I have about two to three patients coming to me with insufficient sleep disorder every day, which is about 80 patients a month. Most of them complain of daytime sleepiness.
Sleep duration on average is six to seven hours on average between the ages 18 to 60 years. Sleep duration changes with extremes of age.
The relation between sleep and anxiety is a well-known fact, says Dr Vasunethra Kasagod, consultant chest physician, Vikram Hospital.
“Anything less than eight hours of sleep can cause behavioural changes. It is not just about resting physically; it is a time when neuronal activities are less. If this process is disturbed, repercussions are seen such as irritability, lack of concentration and losing one’s temper easily,” he says.
Sleep disorder is very common in Bengaluru, he points out. About 10 per cent of people come to him complaining of sleep disorder. Insomnia, obstructive sleep apnea (patients tend to be sleepy during the day time) and obesity are common among people in the city.
Lack of sleep can also lead to depression and anxiety. Vasunethra says that a slight change in the equilibrium can affect one’s mood. It starts with anxiety, restlessness and eventually leads to depression.
Dr Bindumathi P L, senior consultant, internal medicine, Aster CMI Hospital says, “When one’s neuronal excitability is high, the threshold of sleep will be less. About six to eight hours of sleep is highly recommended for a fresh start to a day.”
Insufficient sleep can lead to insomnia, headaches, depression, hypertension, cardiac issues, sleep apnea, and other psychiatric issues, she says.
What can be done
- Practise good sleep hygiene.
- Keep regular sleeping hours.
- Avoid beverages containing caffeine before bedtime.
- Avoid distractions like watching television or reading before going to bed.
- If sleep is disturbed, see a sleep specialist for a sleep study.
Sleep clinics
- Vikram Hospital
- Manipal Hospital
- Sleepblizz - Sleep Lab, Kasturinagar: 089713 02649