DEEP SLEEP?

DR. RAJENDER RAMAGIRI

 SLEEP IS NOT A LUXURY

Acknowledgement

Some of the details/data included in this E-book

are compiled from information available on
websites of various Government, Non-
Government Agencies, NGOs, Organizations and
Institutes

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What is sleep?

Sleep is a state where awareness of

environmental stimuli is reduced.

Sleep is an essential function that allows your

body and mind to recharge, leaving you
refreshed and alert when you wake up.

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Why is sleep important?

?
Good quality sleep has the potential to heal you.
Without good sleep, you or your brain cannot
function well.

When you sleep, you give your body the time

and chance to heal, repair and regenerate.

Sleep is also linked to your physical, emotional

and mental well-being. It also determines your
productivity.

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Insufficient sleep affects your mood, energy,
mental sharpness, and ability to handle stress

A good night’s sleep is incredibly important for

your health. It’s just as important as eating
healthy and exercising. Unfortunately, today the
sleep qualities have decreased, our lifestyle
predominantly has to be blamed for the same.

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Myth: I will compensate and sleep more on
weekends

Sleep
Debt

There is a concept called sleep debt.

We cannot overcome the effects of sleep

deprivation by sleeping a bit more on weekends.

The sleep debt cannot be repaid by some hours

of extra sleep on weekends.

So, it is recommended to sleep well every single

day.

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Disadvantages of not getting a good sleep

Causes weight gain

This leads to high-calorie intake

Decrease the ability to focus and

concentrate well

Decreased productivity

Greater risk of heart attack and stroke

Affects glucose metabolism and increases

the type 2 diabetes risk

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This leads to depression if deprived for
longer periods

Poor functioning of the immune system

Increases inflammation

Low energy levels

Feeling sick

Affects the thinking capacity

Increase the risk of cancer

You tend to forget things

Lack of motivation

Feeling of irritation

Feeling stressed

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 Difficulty managing your emotions

Affects your judgement skills

Affects your skin health.

How much sleep is recommended?

It depends on the age group.

An ideal chart is given below, but it may vary

from an individual to another.

Every hour of sleep before midnight is worth

two after midnight.

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Early to bed, early to rise, keep a man healthy,
wealthy and wise.

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Some questions for you to understand your

requirements of sleep

Are you productive, energetic, healthy and

happy after 7 hours of sleep?

Do you have any health issues or are you at

a higher risk for any disease?

Do you indulge in a lot of physical or intense

activity daily?

Do you need to be more alert at your job (for

example, a pilot or a driver)?

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 Do you depend on caffeine daily?

On holidays, do you sleep a lot more than

daily routine days?

If your answer to one or more above questions

is a YES, you got to prioritize your sleep and may

require an hour or more of sleep than

recommended.

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Tips to improve your sleep

Start by making sleep a priority in your

schedule.

Choosing a mattress that is supportive and

comfortable and outfitting it with quality

pillows and bedding.

Taking an evening shower.

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Consume pistachios in the late evenings as

they have compounds that breakdown to

form melatonin and help you sleep

Minimize the potential disruptions from light

and sound.

Optimize your bedroom temperature.

Disconnect from electronic devices like

mobile phones and laptops for a half-hour

or more before bed.

Avoid intake of caffeine after 6 pm

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Practising a pre-bed routine like brushing

your teeth makes it easier to fall asleep

quickly.

Reduce the consumption of alcohol

especially during nights

Sticking to the same sleep schedule every

day, even on weekends helps tremendously

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Signs that you’re not getting enough sleep?

If you’re getting less than eight hours of

sleep each night, chances are you’re sleep-

deprived.

You need an alarm clock to wake up on time

You snooze the alarm

Have a hard time getting out of bed in the

morning

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 Feel sleepy in meetings, lectures or at work

Feel drowsy after heavy meals

You need naps to pull through the day

Fall asleep while watching TV

You need a lot of sleep on weekends.

Further, tracking your sleep using health bands

can be beneficial to understand your sleep

better and work on it.

We got to realize that sleep is not a luxury, but a

necessity.

Find time to sleep before the disease finds you.

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 QUESTIONS
1) Why is sleep important?

2) What is sleep debt? Are you also thinking the

same way?

3) How much sleep are you getting now? What's

the quality on the scale of 1-10?

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 QUESTIONS
4) What are the disadvantages of not getting
enough sleep?

5) What changes are you going to make to

improve the quality of your sleep ?

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 QUESTIONS

6) Do you feel any signs that are saying that you

are not getting enough sleep?

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Let's Connect
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@doctor.rajender