Don’t sleep over it: debunking slumber myths and embracing healthy habits

Good sleep varies from person to person and is influenced by factors such as lifestyle, age, and gender. Photograph used for representational purposes only
| Photo Credit: Getty Images

World Sleep Day is being celebrated this year on March 14, with the theme ‘Make Sleep Health a Priority’. This global initiative highlights the significance of sleep as a fundamental pillar of health, encouraging people to adopt healthier sleep habits for improved physical, mental and emotional well-being.

Understanding quality sleep

Good sleep varies from person to person and is influenced by factors such as lifestyle, age, and gender. More than just the quantity of sleep, its quality plays a crucial role in our overall health. Sleep progresses through multiple stages, transitioning from lighter phases to deep sleep before entering the critical REM (rapid eye movement) stage, which constitutes 20-25% of the sleep cycle.

Disruptions in sleep quality, particularly due to conditions like obstructive sleep apnea (OSA), can have severe consequences. OSA, which involves repeated episodes of airway collapse leading to oxygen deprivation, is associated with increased risks of heart disease, hypertension, stroke, and heart failure.

A well-rested night’s sleep helps to start the day feeling refreshed and energised. Proper sleep aids in muscle repair, brain function, hormone regulation, and stress reduction. The ideal window to fall asleep is between 10 PM and 11 PM, and maintaining a consistent sleep schedule—even on weekends—helps regulate the body’s internal clock.

In today’s digital age, achieving good sleep can be challenging. Blue light exposure from screens suppresses melatonin, the hormone responsible for sleep initiation. To mitigate this, it is recommended to avoid screens at least one or two hours before bedtime. Caffeine consumption after 3-4 PM can also disrupt sleep by delaying onset, reducing deep sleep, and increasing night-time awakenings. Additionally, stress is a major factor affecting both sleep quality and duration.

Sleep hygiene: back to basics

While sleep gadgets and trends claim to enhance sleep, simple and well-established practices often suffice:

• Maintain a cool, dark and quiet sleep environment

• Avoid vigorous exercise right before bed

• Limit long naps in the evening

• Reduce caffeine, alcohol and nicotine intake

• Stick to a consistent sleep schedule

• Minimise blue light exposure before bedtime

Sleep fads: separating fact from fiction

The rise of ‘sleepmaxxing’, a trend among millennials to optimise sleep, has led to both helpful and questionable practices. While some strategies may improve sleep, others can be misleading or even harmful.

One such fad is mouth taping, intended to force nose breathing by sealing the mouth shut. This lacks sufficient scientific backing and poses potential health risks, particularly for individuals with OSA who rely on mouth breathing. Taping the mouth can mask symptoms, delay diagnosis and cause discomfort, including skin irritation, breathing difficulties, and anxiety.

Another popular trend is sleep tracking via smartwatches and fitness devices. While these tools can provide insight into sleep patterns, excessive reliance on them may lead to sleep anxiety. Obsession over tracking metrics can ironically contribute to poorer sleep quality.

Evidence-based treatments for sleep disorders

For individuals suffering from sleep disorders like OSA, evidence-based treatments should be prioritised. Continuous Positive Airway Pressure (CPAP) therapy remains the gold standard for OSA management, delivering constant air pressure to keep the airway open and ensure uninterrupted sleep.

Additionally, lifestyle interventions play a crucial role. Yoga and meditation can be beneficial adjunct therapies, particularly in improving risk factors such as obesity, stress, and a sedentary lifestyle. Oropharyngeal physiotherapy—exercises that strengthen the muscles of the throat—has shown promise in reducing snoring and mitigating OSA symptoms.

Ultimately, sleep is a cornerstone of health that should not be compromised upon. Rather than chasing fleeting sleep trends, individuals should focus on scientifically backed sleep hygiene practices and seek medical advice when needed. By making sleep health a priority, we can enhance our well-being, productivity, and overall quality of life.

(Dr. Ishan Capoor, associate consultant pulmonologist at Narayana Health, Bengaluru [email protected])