The Times of India - 24th July 2018
FIFA world cup fever has already gripped the city. With each passing game, enthusiastic fans are spending
sleepless nights biting their nails, glued to their television set worldwide. While the adrenaline rush
of the game keep them cheering and enjoying, it also leads to sleep deprivation in some cases.
How dangerous are the effects of sleep deprivation? In some cases, it might be deadly. During the 2014
edition of the FIFA World Cup a young Chinese man lost his life after he probably died of sleep
deprivation after spending nights awake watching tournament games for 48 hours straight. Shockingly
enough, this isn't the first time soccer has caused someone to stay awake until their death. During Euro
2012, another Chinese man stayed up to watch the whole thing in one sitting. After 11 days, Jiang
Xiaoshan also succumbed to death from exhaustion, suggesting that, even if you love soccer, you probably
shouldn't watch it nonstop for over a week.
Sleep is one of the basic necessities for a healthy living. Most of us need around 8 hours of
good-quality sleep a night to function properly. The rush to meet the targets in the work, nuclear
family, urban life style, frequent travel to different time zone, shift work, long distance of journey
between home and work place are all contributing havoc to the sleep health and becoming a slow killer.
An article published in 2016 by TOI suggests that 93% of Indians have sleep deprivation and are getting
less than 8 hours of sleep a night. This alarming statistic has not received much public attention,
though it raises important concerns regarding our lifestyle and the attention we pay to an activity that
consumes no less than a third of our lives. The “8-hour rule” is not just another medical factoid: it is
a concrete conclusion by a panel of experts based on a review of over 5,000 published scientific studies
on the topic. Sleep deprivation is associated with a shorter lifespan and an increased risk of several
health conditions, including heart disease, type 2 diabetes, and cancer.
The Centres for Disease Control and Prevention (CDC) marks insufficient sleep as a public health
problem. The CDC states that sleep insufficiency links to health problems. Inadequate sleep can lead to
physical and mental health problems such as injuries, motor vehicle accidents, industrial accidents,
occupational errors, loss of productivity and even a risk of death due to diseases like high blood
pressure. Premature ageing, diabetes, anxiety disorders are also some other problems associated with
less sleep.
The signs and symptoms of sleep deficiency may differ between children and adults. Children who are
sleeping short might be hyperactive and show problems paying attention.
In conclusion, sleep deprivation can cause a drastic toll on the human body. It not only has mental and
physical effects on ourselves, but in many ways it can negatively affect the lives of other people.
Being aware of a healthy amount of sleep and ways to control a person's sleeping habits are necessary
for living a long and healthy life.
How to overcome Sleep deprivation: Elements of Sleep hygiene
1. Napping was found to be both physiologically and psychologically beneficial to sleep deficient
people. Napping for 20 minutes can help refresh the mind, improve overall alertness, boost mood and
increase productivity.
2. Reduce exposure to sunlight by making the room dark and noise-free with heavy drapes to sleep
soundly.
3. Emails, social networking, web browsing are addictive and also alert the mind. Avoid these just
before sleeping hours.
4. Don't sleep with the smart phone in your bed.
5. Late-night movies and partying, often at the cost of sleep, leaving us exhausted. Don't schedule late
nights on weekdays
6. Have a warm shower, listen to soothing music, meditate and visualize a happy memory, so that you go
to bed feeling positive and calm good for sleep and for life itself.
Deccan Herald - 06th July 2018