India ranks second after Japan in Sleep Deprivation. But Why? What are the Possible Reasons? How to Identify your are Sleep Deprived? and the most important thing How to get rid of it? Read to know Each and every thing
Reports say that, India is the second most Sleep Deprived country after Japan, with an average 7 Hours and 1 Minutes of Sleep. According to a 2019 study conducted by the US-based firm Fitbit across 18 countries. The biggest reason behind this sleep deprivation is rapidly developing late sleeping culture in among the Youth and Children.
The age group of 15 to 30 Years is developing late sleeping habits because of their late night internet surfing and being active on social media. Study say, if your eyes are exposed to screen right before bed time then it could create adverse effect on your sleep, you will feel difficulty in sleeping. Hence, you’ll not be able to take a healthy sleep.
Children are also facing the same issues, because of parents returning home late from work resulting late night family dinner, unlike in the West, no “early bedtime” ethos for children.
What are the symptoms of Sleep Deprivation?
There are some common symptoms of Sleep Deprivations:
- Mood Swings : Sleep loss can affect your mood, and your mood can affect how much and how well you sleep. Studies show people who are sleep deprived report increases in negative moods (anger, frustration, irritability, sadness) and decreases in positive moods.
- Feeling Low all the time: If you are sleep deprived you will feel Low all the time, you will not feel energetic. Hence this will always let you feel down
- Weak Immune system: Experts says, Our sleep cycle communicates closely with our immune system. Our Immune system releases cytokines as you sleep, which are vital for fighting against infections. These protective cytokines and other infection-fighting antibodies may be produced less when you don’t get enough sleep.
- Impulsive Behavior: Lack of sleep has been linked to poor impulse control and emotion dysregulation, with young adults appearing to be most vulnerable. This may be due to an interaction between sleep deprivation and inhibitory brain circuitry that has not fully matured.
- Day time Sleepiness: If we don’t get a good quality sleep in night then our we could feel sleepiness in day time.
There are many more symptoms and negative behavior that mainly occurs due to Sleep Deprivation. Now the question arises how we can get rid of Sleep Deprivation?
How to cure Sleep Deprivation?
Curing Sleep Deprivation could be challenging but it is possible only if you follow these steps.
- Set a Schedule: Go to bed and awake at the same time everyday and stick to this schedule strictly, no matter what, Including Weekends.
- Reduce the Screen Time: Avoid Using Phones and TV right before sleeping. Phone produces blue rays that are not suitable for eyes and that also affects the sleep time.
- Physical Workout: Maintain a routine of exercise, at least 5-6 hours before Sleep time, this will help you get a quality zzz time.
- Mental Workout: Meditation is considered as a most effective weapon against sleep deprivation, you can practice Trataka, Yog Nindra etc.
- Reduce Alcohol Consumption: Melatonin is the hormone that your brain releases when it wants to go to sleep. As a result, people who drink alcohol tend to have very broken sleep and don’t sleep well. They also wake up in the morning not feeling as rested as they should.
