Today, sleep and lack of time for leisure are one of the biggest causes of burnout in major cities in India. It’s important not to snatch sleep, but have sleep, and at the right time. Postponement of it causes a sleep debt, which is an unhealthy measure. God has given the day to work and the night to sleep, people have mixed the two, which is not healthy.
Survey conducted by fitness companies suggest that Indians are among the most sleep deprived nation. Indians sleep on average lesser than people in the US and the UK. Indians also get the lowest REM sleep (on average) in the world. Rapid eye movement (REM) sleep is important for emotion regulation, memory, and the peak stage of protein synthesis at the cellular level that ensures that multiple processes in the body work properly, as per the report.
Importance of Sleep
Cutting down on sleep to accomplish more might be okay once in a while. However, in the long run its not a great idea. One needs to sleep well to stay healthy and alert, it also increases productivity and problem-solving capabilities.
Why you must get adequate sleep
Training your body to cope with fewer hours of sleep and more work time poses several health dangers.
How many times have you wished for more hours in the day? You’re not alone. Statistics say that Mumbai is one of the top metros, where its denizens are most sleep deprived with just a few hours of sleep per night.
A large number of city folk are wired to work way too many hours. And some have found a way out, training their bodies to suffice with this schedule, by grabbing shorter naps through the day. Called sleep hacking, it uses the trick of polyphasic sleep, an alternative sleeping cycle that re-organises sleep into smaller economical parts. The idea has created a buzz in the West giving rise to sleep hacking coaches and bestselling books on the subject.
How less sleep affects people
Some folks argue that hacking into wake up time and rising early gives them more hours in the day to be productive. Other sleep hackers break their slumber into shorter blocks like half hour naps through the day.
Psychologists find this trend on an alarming rise, especially among youngsters.
They are type A personalities, where they constantly want more productivity. The idea is ‘sleep is a waste of time for me’. They feel more hours of work means more satisfaction. But you can’t say I’ll sleep for just four hours tonight and grab half an hour tomorrow afternoon. This hacking can prove fatal.
Is sleeping less an ideal condition?
Far from it, says Dr Hingorrany. “Everyone’s brain is wired differently and the need for sleep is different. But what’s happening is, many people feel that if sleep hacking has worked for X, it will work for them also. This is wrong.” Sleep also occurs in four stages — you ideally must go through the whole cycle to attain the best sleep.
Sleep hacking skips the normal route; instead, a ‘mental pressure’ is created and the body is trained to go straight to Slow Wave Sleep or REM. Power naps cannot be an alternative to night sleep.
Health downslides of sleeping less
Trying to go against the clock has its own repercussions. They are:
-Impaired work productivity
-Irritability and anger
-Obesity
-Increased risk of cancer and heart disease
-Occurrence of type 2 diabetes
Corporate employees in India are sleeping less than 6 hours (study)
Corporate employees in India are a stressed lot, and most of them are sleeping only 4-6 hours every night, reveals a study conducted by The Associated Chambers of Commerce and Industry of India (ASSOCHAM).
The main reason for the reduced sleeping hours is the unrealistic targets set for themselves by employers, which causes diseases like hypertension, high sugar, high uric acid, obesity, and high cholesterol.
Lack of sufficient sleep has wide ranging effects including daytime fatigue, physical discomfort, psychological stress, performance deterioration and low pain threshold and even increase absenteeism. Work performance pressure, peer pressure, difficult boss, all of this is taking a toll on physical and mental health of people, as per most surveys.
In terms of physical fitness, over a quarter of Indians said they hardly exercise.
Several progressive companies now provide annual health risk assessment check-ups for employees and have facilities such as gym and fitness centres in office premises (but most do not have the time to avail these).
How much sleep is enough?
So how much sleep does one really need?
Health organisations and doctors recommended getting six to eight hours sleep per night. A lot of people are indeed comfortable with sleeping of 7-8 hours.
However, there are many who sleep fewer hours and still do fine.
Spiritual guru Sadhguru says that the human body is an amazing machine and doesn’t require a lot of sleep. He says five hours of sleep is sufficient for many. There are some who sleep for as little as four hours.
Read: How much sleep do you need, 8 hours or 4-5 hours is ok?
In order to achieve maximum productivity, it’s always best to sleep well. Losing sleep is equal to losing alertness, so one should learn to disconnect as far as possible and also make a deliberate attempt to let the office stress remain in office. It’s not always easy to do this but I’ve mastered this with years of practice.
Adequate sleep is the key to shaping a healthy lifestyle, and can benefit your heart and mind.
Also, when it comes to discipline, it’s not just sleep you should care about – it has to translate to every aspect of your life, be it breakfast, personal time, family outings, etc. Creating a schedule and sticking to it helps maintain a good balance in life.
Set Your Perfect Sleep Temperature
Here’s a bed climate control machine that lets you set the perfect sleep temperature of your bed using a smartphone; neither too hot nor too cold.
If you are feeling hot, the machine regulates the temperature with powered ventilation, giving you a cooling feeling. It also has a heating mode for when the temperature is cold. The heating mode spreads warmth which envelopes you within minutes, making you feel warm and cozy. It is a great solution for cold feet and helps with blood circulation.
Most of us have often faced this tug of war with our partner when you want one temperature and your partner may want another. But with the climate control machine, that won’t be an issue anymore. The machine has a dual zone temperature upgrade option for couples with different sleep temperature needs. So, no more fighting.
The pack includes a wireless remote and a free Bluetooth App for controlling the temperature with your smartphone.
Choose the Best Mattress to Get a Good Night’s Sleep
Buying the perfect mattress can help you transform your sleepless nights and will eliminate the side effects of sleeping on a bad mattress, such as drowsiness, back pain, joint soreness, lung and throat irritation, obesity, weak immune system, memory issues, heart conditions, premature aging, and reduced libido.
Considering the fact that today’s modern way of living is constantly affecting our sleep, having the right mattress is crucial for surviving. No wonder the global mattress industry is worth a staggering $31.6 billion! This number will only go higher in the coming years.
There are different kinds of mattresses available at the moment, some make use of technology to offer you a better sleep.
You get mattresses that can collect sleep data, monitor a person’s sleep patterns, pleasure, movement, pain, and pressure. It will also have the ability to change its temperature in order to optimize sleep.
Some mattress are made from environmentally friendly materials.
The industry is also working on producing mattresses with self-cleaning systems that will remove debris, dust mites, accumulated dead skin, etc.
Types of Mattresses and Their Pros and Cons
From innerspring to waterbeds, discover the positive and negative sides of all mattresses and choose your favorite! Let’s start from the beginning.
Innerspring Mattress
Innerspring mattresses are the most popular choice among consumers. It is made of boxing base, mattress springs, and padding layers.
Pros and Cons
Innerspring mattresses are usually widely available and have many affordable models. They also come in many firmness options, so it’s easy to find one tailored specifically for your needs. However, their lifespan and durability are shorter, they have a below-average conforming ability, and may start making noise after a while.
According to research, innerspring mattresses are better suited for couples and kids.
Memory Foam Mattress
Memory foam is a unique material that adapts to the shape of the person sleeping on it, while distributing the weight evenly over the surface. Contrary to popular belief, only the upper layer is made of memory foam, supported by base foam that prevents the person from sinking to the bottom.
Pros and Cons
The best part of memory foam mattresses is their conforming ability and motion isolation. They also are widely available and can be found in great variety. However, some people might find this material too hot for sleeping, and some models might have a strong odor. Also, there is little or no bounce and questionable edge support.
According to research, memory foam mattresses are best suited for seniors.
Latex Mattresses
Latex mattresses are very similar to memory foam, but they are not providing the same level of pressure relief and contouring. They are also not the best choice if you want to ‘sink’ in your bed. But if you want something that retains less heat – they are the best choice!
Pros and Cons
Latex mattresses offer many of the benefits of memory foam mattresses, but without the negative sides like heat retention or odors. Latex is also more durable and lasts longer. These tend to be expensive and is not widely available as the innerspring mattresses or the memory foam ones.
According to research, latex mattresses are best suited for kids, middle-agers, and pregnant women.
Hybrid Mattresses
Hybrid mattresses combine the best parts of an innerspring mattress and either memory foam or latex. They also offer more variety during production and can be customized for your needs, combining the bounce of the innerspring and the softness or comfort of latex or memory foam.
Pros and Cons
They offer good support and have many firmness options. However, their durability and lifespan are questionable. They can be cumbersome and difficult to move.
According to research, hybrid mattresses are best suited for teens.
Polyfoam Mattresses
Polyfoam mattresses use synthetic and petroleum-based materials. These can be a good choice if you want a custom product at a reasonable price.
Pros and Cons
Polyfoam is usually very cheap and widely available. It’s also cooler to sleep on compared to other types of foam mattresses. Polyfoam as a material is also very resilient. On the negative side, polyfoam mattresses can have poor durability, and have a tendency to compress ahead of time.
Waterbed Mattresses
A waterbed is usually made from a rectangular chamber of water that is held together by materials such as foam or fibers. There are two types of waterbeds – free-flow (when the water is moving freely from one end to another) and waveless (where fiber limits the water’s movement).
Pros and Cons
The biggest plus of having a waterbed mattress is the option to heat it. This might help with better sleep. It’s also very comfortable and relaxing once you get used to it. It’s usually recommended for people suffering from allergies.
However, leaks are always a possibility, strange odors might appear, and it can be difficult to find sheets that fit. There is poor support for your body.
In general, a waterbed mattress is not recommended for any age, especially not for everyday use because it might affect your body’s posture.
The mattress technology is evolving every single day, slowly changing our way of sleep. The more research we carry out, the more we discover how to help ourselves to sleep better.
The mattress has a crucial role in our lives as a place that’s filled with comfort and harmony. For this reason, choosing one is not an easy task. We hope that we have provided all the information you need to choose wisely and that you will finally be able to really get some rest.
Good night and sweet dreams!
Orthopedic Mattresses
An orthopedic mattress is recommended for people with different disorders — deformities, disorders of the joints and spine. If you experience any form of back pain, neck ache, or joint discomfort, you can expect the orthopedic mattress to provide you relief. These mattresses are firm, provides perfect support, are very comfortable.
Factors essential for a good Orthopedic foam mattress: Higher foam density implies better durability and a longer lifetime. The firmer the base foam, the better is support to the spine. Bigger the cell size of the foam, the better is the airflow, keeping you cool and comfortable throughout the night. Lesser the mattress pushes you up when you lie down, the better is the comfort going to be
- Pros: Perfect for those with back problems. Approved by doctors and specialists. Available in different firmness
- Cons: Some find it too hard/firm. More expensive
Wake-Fit Orthopaedic Memory Foam Mattress
This Wake-Fit mattress helps alleviate stress and pressure points across your entire body. Made of high-density Foam, this mattress provides excellent back support and let you enjoy a peaceful sleep. The mattress molds as per your body ad returns to original shape when pressure is removed. Doesn’t squeak, bounce or sag.
Spring orthopedic mattresses have the firmest springs, but it can also make you uncomfortable. You may consider purchasing other softer mattresses.
While most Indian are still reluctant to buy mattresses online, there are several good ones out there which probably you may not find at your local shops/showrooms.
Effective treatment for Sleepwalking Disorder
When it comes to sleepwalking, the usual triggers are stress, anxiety, emotionally charged memories, fever, alcohol intake, and sleep-deprivation.
In most cases, it is harmless, such as mumbling or talking during sleep. It can lead to several embarrassing and hilarious situations. However, in extreme cases, it can cause injury.
There is no particular time when this would happen; it can happen within a few minutes of hitting the sack or an hour or two. It can last from a few seconds to longer.
During sleepwalking, you’re not supposed to wake the patient up, as doing so can lead the person into a state of shock or increase his/her heart rate. You either let him/her complete the act or gently guide him/her to bed.
Meditation and breathing exercises can help those suffering from sleepwalking to be more relaxed & calm.
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