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Sleep, Health and You: Your Guide to Common Sleep Disorders and Sleep Hygiene Habits People are aware of the fact that sleep is indispensable for optimal functioning, but when it actually comes down to getting a good night’s sleep, many of us struggle with it. Sleep disturbance is a common occurrence among people of all ages. You might sleep for 7 to 8 hours but wake up feeling groggy, or you may be awake for hours despite trying your best to fall asleep. Other signs of sleep disturbance can also include daytime sleepiness, snoring, or inability to maintain sleep. Such symptoms can adversely affect an individual's ability to function, and they can manifest as a result of underlying health conditions as well. According to a study (2019) conducted by Fitbit across 18 countries, Indians rank as the world's second-most sleep-deprived population, averaging seven hours and one minute of sleep per night. A recent study by LocalCircles uncovered that approximately 55% of Indians either fail to obtain sufficient sleep, or sleep for less than 6 hours. Over 61% of them reported experiencing interruptions in sleep due to the need to use the washroom at night, while others attributed to mosquitoes and external sounds for their interrupted sleep. 20% reported having medical conditions like sleep apnea that prevent them from sleeping continuously for 8 hours. Others felt that mobile related disruptions and uncomfortable sleep environments are the cause of their poor sleep. Sleep affects physical health in several ways. It can strengthen the immune system, help support growth and development, heal body cells and tissues as well as reduce the risk of health conditions like heart disease and high blood pressure. In addition to keeping your body healthy, sleep also enhances mental health by improving your mood, attention, memory and problem-solving ability. On the other hand, consequences of inadequate sleep can make an individual susceptible to physical illnesses and psychological disorders. Occasional sleep disturbance can be the result of stress, busy schedules, lifestyle or external factors. Yet, when these disruptions manifest regularly and affect a person’s daily life, they may indicate a sleep disorder. There are various types of sleep disorders, but some of the common ones are insomnia, sleep apnea, restless leg syndrome, narcolepsy and parasomnias. Insomnia One of the most common sleep disorders is insomnia, which is the inability to fall asleep or to stay asleep at night. In some cases, people tend to wake up early and cannot return back to sleep. The inability to fall or remain asleep occurs despite adequate opportunities for sleep. It takes place for at least three nights per week and for a minimum of three months. Exhaustion and irritability are some of the consequences experienced by the person afflicted with the disorder. Sleep apnea Sleep apnea is a breathing-related sleep disorder where the person experiences pauses in breathing which results in disruptions in sleep. Due to obstructive breathing and dips in saturation levels of oxygen, this medical condition is a cause of grave concern. There are two types of sleep apnea, namely obstructive sleep apnea and central sleep apnea. In obstructive sleep apnea, the airflow stops as the airway space is narrow or obstructed. Central sleep apnea is characterised by issues in the link between the brain and the muscles responsible for breathing. Daytime sleepiness, fatigue or non-restorative sleep are associated with sleep apnea. Restless Legs Syndrome As indicated by the name of this syndrome, the person experiences an urge to move the legs which is usually either associated with, or is a response to unpleasant sensations in the legs. The symptoms occur at least three times per week and for a minimum of three months. Significant distress and impairments in major areas of life are associated with the symptoms. Narcolepsy Narcolepsy is a sleep disorder characterised with periods of uncontrollable sleep lapses or naps. It is associated with sudden loss of muscle tone, sleep paralysis, nightmares and vivid dreaming. In more common terms, narcolepsy can be described as “sleep attacks”. Parasomnias A group of sleep disorders known as insomnias are characterised by irregular movements and behaviours while you're asleep. Among them are: ● Sleep talking ● Sleep walking ● Nightmare disorder Such sleep disorders can make it difficult for the person to function properly in their daily life. Nonetheless, many of these disorders can be treated and managed with the help of a combination of ways. Medication, lifestyle changes, and psychotherapy (for addressing any underlying psychological symptoms) are helpful in treating these disorders. Furthermore, it is equally important to look for any underlying conditions which have caused or exacerbated these sleep disorders. Lifestyle habits can play a major role in both treatment and preventative measures.