According to a 2018 study conducted by a consumer products giant, nearly 93per cent of Indians is sleep deprived. The study also said that sleeping past 10 pm triggers a change within the sleeping pattern that results in sleep deprivation. You may blame it on changing lifestyles, work schedules or obsession with gadgets.

 WHAT IS SLEEP DEPRIVATION?

The amount of your time you sleep is like putting money in a bank account. If you’re in chronic sleep debt, you’ll never be able to catch up. Also called insufficient sleep or sleeplessness, it’s the condition of not having enough sleep and will not vary widely in severity chronic sleep deprivation can have a lasting effect on a person’s health like obesity, anxiety, and depression. Sleep deprivation can have an impact on children’s health also like poor academic performance and problems with physical growth and development. The most symptoms of sleep deficit are Excessive Sleepiness, Yawning, Irritability and Daytime Fatigue.

 What Are its Causes?

There are various causes of sleep deprivation, which might be voluntary behavior, personal obligations, working schedule or medical problems. A range of environmental factors and lifestyle factors like extreme cold or hot temperatures, bright light, drinking coffee or smoking cigarettes before bedtime, can stimulate the nervous system and delay in the onset of sleep.

 How much sleep does someone need?

Sleep requirements vary between people and reckoning on a person’s age. National Sleep Foundation tells what proportion sleep someone needs. A summary of the new recommendations includes:

• Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
• Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
• Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
• Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
• School-age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
• Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
• Younger adults (18-25): Sleep range is 7-9 hours (new age category)
• Adults (26-64): Sleep range did not change and remains 7-9 hours
• Older adults (65+): Sleep range is 7-8 hours (new age category) 

  What is Sleep Hygiene?

 The term ‘sleep hygiene’ refers to a series of healthy sleep habits that may improve your ability to go to sleep and stay asleep. There are lifestyle changes that help you in getting good quality sleep is additionally called ‘Behavioral Therapy’.

 1 Make an even sleep schedule. Arise at the identical time daily, even on weekends or during vacations.

 2 Be away from gadgets. Close up all gadgets a minimum of half-hour before sleeping.

 3 Skip the afternoon nap. Attempt to avoid afternoon nap, if you want to limit your snooze session to half-hour, there should be a minimum of four hours gap between the nap and once you commit to moving to the bed.

 4 Have light meals within the evening. If you get hungry at the hours of darkness, snack on foods that won’t disturb your sleep.

 5 Drink enough fluid at the hours of darkness to stay from rousing thirsty.

 6 Don’t move to bed unless you’re sleepy. If you don’t go to sleep after 20 minutes, get out of bed.

 7 Make the bedroom quiet and relaxing. Keep the area at a snug, cool temperature. Irrelevant noise within the bedroom can disrupt your sleep. Just attempt to make sure the noise is consistent like a racket.

Sleep deprivation can be linked to poor job and academic performances. It can substantially lower an individual’s overall quality of life. There is no substitute for restorative sleep. A certain amount of care should be taken to prevent ongoing sleep deprivation in individuals of all ages.