“Sleep is the best meditation”- Dalai Lama
Your body isn’t a machine and shouldn’t be treated like one. The passing decades saw a multitude of changes, the technology that leapfrogged us into a world of absolute comfort and hitherto unknown perils, the changing world order that opened economies to each other, or the eccentric lifestyles that most of us bank towards. One of the effects of our lifestyle choices has been lack of sleep.
According to a survey conducted by Philips Healthcare, published here
- Approximately 93% of Indians are sleep deprived.
- A whopping 58% felt that their work suffered due to the lack of sleep, with many falling asleep during that time.
- 11% took leave from work due to this.
According to another study conducted by Fitbit, India is the second most sleep-deprived country after Japan. People in New Zealand sleep for 7 hours and 25 minutes, a day, on average whereas it’s 6:55 hours for Indians.
According to a study by Godrej Interior, 93% of Indians are sleep deprived with Mumbai being the most sleep-deprived city in India. Irrespective of the hours, sleeping post 10 pm is inappropriate and triggers a change in the sleeping pattern consequently causing sleep deprivation. Read the complete report here.
According to a study conducted by a consumer products giant*,
- 11% of people have fallen asleep at work.
- 38% witnessed a colleague falling asleep.
- 87% claimed lack of sleep affected their health.
- 15% wake up due to stress at work.
- 19% said a lack of sleep affects relationships.
All of these studies demonstrate the importance of a good night’s sleep for a person’s overall health. A company might invest dollars in its employees, but if they are not well-rested, no training would give them any result, be a blue-collar job or a CEO. The sleep therapy market in India is growing at a rate of 20%.
What does good sleep do to your body?
- During sleep, most of our body functions’ are in an anabolic state, restoring our immune, nervous, muscular and skeletal system.
- It keeps your heart healthy and prevents cancer.
- It makes you more alert and enhances your mood and memory.
- It reduces stress and improves your cognitive function.
Ill effects of sleep deprivation
- Memory issues.
- Mood alterations.
- Lowered cognitive abilities.
- Risk of accidents.
- Lowered immunity.
- Risk of diabetes and heart issues.
- Lack of balance and coordination.
- Weight gain and high blood pressure.
- It reduces productivity at work.
You may read: Impacts of Sleep Deprivation
Symptoms of sleep deprivation
- Frequent yawning.
- Bad mood.
- Lack of motivation.
According to the National Sleep Foundation (NSF), sleep durations for specific age groups are:
- Newborns (0 to 3 months): 14 to 17 hours each day
- Infants (4 to 11 months): 12 to 15 hours
- Toddlers (1 to 2 years): 11 to 14 hours
- Preschoolers (3 to 5 years): 10 to 13 hours
- School-age children (6 to 13 years): 9 to 11 hours
- Teenagers (14 to 17 years): 8 to 10 hours
- Adults (18 to 64 years): 7 to 9 hours
- Older adults (over 65 years): 7 to 8 hours
Strategies to help you get a better night’s sleep
- Exercise regularly, but not within 3 hours of sleeping time.
- Avoid nicotine and alcohol, everything that might disrupt your sleeping pattern.
- Keep yourself hydrated and eat well.
- Take a cold shower.
- Have a relaxing bedtime routine, making your surroundings more conducive to it.
- Avoid caffeine, post noon.
- Try reading before you go off to sleep.
- Drink herbal tea or a glass of milk.
- Consume food or supplements that might enhance sleeping like a banana.
Related Article: Do you Need Sleep Help.
A well-rested employee is an asset to the company. Let us help in making your workforce healthy and fit for better work-life balance.