Pep Talk> How does lack of sleep affect us?

Text by: Tanya Munshi
Dr. Harish S. Belvi, a practicing ophthalmologist in Mumbai says, “Lack of sleep in most cases causes dry eyes, redness, and other forms of eye strain. But all this can be reduced, if the person gets his/ her usual 8 hours of sleep and a balanced diet.”
Behel says, “Whenever we start with a change in shifts, initially we are a little disorientated, grumpy and irritated. But once we get used to the new timings and balance between work and sleep, things gradually fall into place.”

Problems occurring due to lack of sleep
Vaish lists out some common problems associated with lack of sleep. Please remember some of these points are with regard to extreme cases.
~ Driver fatigue - The fewer hours of rest you get, the greater your chances are of being the cause of a car accident. “According to research studies, driving without sufficient rest is as detrimental as drunk driving,” adds Vaish.
~ Sleeping shortages quickly alter the body's ability to regulate glucose and produce insulin, mimicking the symptoms of impaired glucose tolerance, or diabetes.
~ Other effects—

• Heartburn and ulcer
• Hypothyroidism
• Chronic fatigue syndrome

Lack of sleep can also affect your personal life. Even though productivity at work can drastically go down, but it can also have adverse effects on your relationships. “Lack of sleep and rest at times can take a toll and it drastically cuts down on your social life. Compared to a non-BPO professional, you could say it’s a struggle to keep your personal life afloat,” adds Behel.

Pep Talk> How to Sleep Better

Text by: Tanya Munshi
You wake up grumpy and irritable, with a heavy head and no mood to learn or take up a new task. It's not a hangover, its how you feel when you don't get your regular dose of sleep. Sleep has deeper, long term health benefits. So think before you stay up late often.

Benefits Of Sleep

• Your brain shuts down its tasks of all its emotions, decisions and interactions. So when you wake up in the morning, you are fresh to handle a new day.
• It helps you to deal with stress in everyday life.
• It gives you energy and boosts your immune system.

Lack Of Sleep

• It makes you less attentive in class/work as it directly affects your nervous system.
• It can lead to poor memory and poor performance.
• It can make you moody and irritable.

Develop Healthy Habits

• Quit smoking and alcohol, as nicotine can disturb a normal sleep cycle.
• Exercise daily for better blood circulation in your body.
• Try not taking a nap during the day as this may disturb your sleep cycle at night.
• Get a health check up done; maybe you're low on iron, vitamins and minerals. Taking multi-vitamins may help, but do consult the doctor first.
• Drink water at least two hours before bed time. This will prevent you from waking up frequently to visit to the bathroom at night.
• Never take sleeping pills, especially without consulting your doctor. In fact, it's best to do without pills.

How To Sleep Better

• Try and maintain a regular sleep routine. Make it a point to hit the sack by a particular time daily.
• Ideally, you should get 7-8 hours of sound sleep. If you don't get enough sleep one night, compensate it the next night.
• Eat a light diner; this will prevent you from feeling uneasy and aid digestion.
• Don't sleep immediately when you lie down. Practice relaxation and calming exercises. You could also listen to soothing music or read a light book.
• Drink a glass of warm milk or warm water with a teaspoon of honey before going to bed. This will induce sound sleep. If you have a lot of tension then write them down in a book and sleep. This will prevent your worries from creeping into your sleep.

Published in Tips4me.com, on May 2, 2007
Link: http://www.tips4me.com/tips/inspiration/others_main.asp?file=/tips/horizon/hori.htm