Common symptoms of lack of sleep.

Common symptoms of lack of sleep Add15years.com a dd15years.in

Author: (Prof.) Dr. S. Om Goel, MD/DM From family of doctors from AIIMS, MAMC & Delhi University MD Medicine, USA DM/Fellowship, USA

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What is sleep deprivation?

In this globalized era, extended working hours, daily travels, and a never ending exposure to screens can reduce our sleep hours.

It is medically recommended to sleep for 9 hours for any adult.

What is sleep deprivation?

• We have an internal "body clock" that controls when our body is ready for sleep. Body clock typically follows a 24-hour repeating rhythm. The rhythm affects every cell, tissue, and organ in your body and how they work.

• We’re not sleeping at the time when our body is prepared and ready to sleep, or if we are not completing our sleep hours, it leads to sleep deprivation. www.add15years.com www.add15years.in

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Factors affecting our sleep

Stress, anxiety and emotional challenges: They can keep us awake and make it hard for us to sleep. Work, school, money and family could be the core reason behind our anxiety Alcohol : Yes it relaxes us, but the thing is that alcohol does interrupt the deeper sleep.

Surrounding environment: Sometimes we may not be able to sleep if the environment is not good Poor sleep routine: Not sleeping on time, not completing sleep hours, o r regular changes in sleep routine Menopause: Hormonal imbalance during menopause could lead to night sweats, hot flashes, and difficulty in sleeping. www.add15years.com www.add15years.in

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Common symptoms of lack of sleep

1. Impulsive behavior: Stress, Irritation, Quick tempered, sudden mood swings.

2. Memory issue: Can’t remember things.

3. Focus issue: Can’t focus or concentrate on things.

4. Low sex drive: Lower libido and drop in testosterone levels 5. High blood pressure: Sleep deprivation causes high blood pressure www.add15years.com www.add15years.in 6. Tiredness/weakness: Frequent

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How to have a healthy sleep?

1. Bedroom discipline: Keep bedroom for sleeping purpose only. Don’t eat, watch TV or cell phones on bed 2. Maintain sleeping routine: Do not change the bed timings frequently.

3. Exercise: We must keep ourselves physically active.

4. A good shower before bed enhances our sleep 5. Avoid alcohol: It relaxes us momentarily but it interrupts the deeper sleep and we end up waking tired 6. Caffeine and Nicotine stimulators: Avoid www.add15years.com www.add15years.in taking them before going to bed. Also maintain a

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Author: (Prof.) Dr. S. Om Goel, MD/DM From family of doctors from AIIMS, MAMC & Delhi University MD Medicine, USA DM/Fellowship, USA

www.add15years.com www.add15years.in