Humans sleep for almost ⅓ of their lives. An activity that takes one-third of our time is not just a period of passive rest, but rather a period of intensive activity. The sleep requirement of a person varies depending on their age. Infants sleep for most of the day. Children often require 9-10 hours of sleep and this requirement falls down with age. Most adults need 6-7 hrs of sleep which declines to 5-6 hrs as they age. Since the sleep requirement for most people is varied, an important parameter of good and adequate sleep is feeling refreshed and well-rested upon waking up. Sleep serves many physiological functions and poor sleep can cause poor emotional dysregulation, anxiety, feeling edgy, fatigue, memory impairment, and attention and focus issues. Chronic sleep deprivation can cause delayed reaction time, substance use and physical illnesses like hypertension, diabetes, poor immunity and obesity.

Following a set of principles called sleep hygiene can help in getting adequate and good quality sleep:

• Waking up at a fixed time every day.
• Avoid screen use 1-2 hours before sleeping time.
• Physical activity during the day can improve sleep quality.
• Avoid strenuous physical activity 3-4 hours before bed.
• Do not use the bed for activities other than sleeping.
• Leave bed immediately after waking up.
• Avoid daytime naps longer than 30-40 mins.
• Avoid alcohol cigarette and other drugs use.
• Avoid tea or coffee a few hours before bed.
• Develop a sleep time routine that helps in relaxation.
• The room used for sleeping should be dark, quiet and at a comfortable temperature.
• Relaxation techniques before bedtime can help with managing anxiety about sleeping.

Poor sleep quality can be due to various psychological and psychiatric illnesses. If you are facing poor sleep quality or struggling with falling asleep the proper cause needs to be diagnosed and treated.

Indiscriminate and use of sedatives without proper prescription can lead to dependence and chronic health issues.

Consult the best psychiatrist for insomnia/sleep disturbances at Anvaya Healthcare and address the right cause to ensure good health. We also have a team of psychologists for sleep who can help manage sleep problems without medicines.