By Ms Gayatri, Psychologist, Chennai

Did you know that India is considered the second most sleep-deprived country after Japan? Poor sleep quality signals a “dangerous trend” as it is directly linked to mental health. Over 60% of Indians get less than six hours of uninterrupted sleep each night, a situation that has worsened since COVID-19.

According to the International Classification of Sleep Disorders, most sleep disorders are characterized by one or more of the following symptoms: excessive daytime sleepiness, difficulty initiating or maintaining sleep, or abnormal movements, behaviors, and sensations during sleep.

The health risks associated with sleep deprivation and sleep disorders are serious, including an increased risk of heart attack, stroke, diabetes, obesity, depression, and hypertension.

Sleep loss can be caused by lifestyle factors or by sleep disorders. One major cause is societal shifts — longer workdays, shift work, and increased screen time, including TV and internet usage. Adults are sleeping less in an effort to keep up with work, often staying up later to browse the internet or watch television.

Health Outcomes of Chronic Sleep Deprivation Include:

  • Obesity in adults and children
  • Diabetes and impaired glucose tolerance
  • Cardiovascular disease and hypertension
  • Anxiety symptoms
  • Depressed mood
  • Increased alcohol use

The Impact of Sleep Deprivation on Work Performance

Working while sleep-deprived can significantly impair job performance. Sleep deprivation disrupts the body’s ability to function, leading to short-term effects that impact the workday, including:

  • Difficulty staying focused, attentive, and vigilant
  • An increased likelihood of errors due to impaired reaction times
  • Struggling to stay engaged in meetings, taking longer to complete tasks, and diminished creativity
  • Emotional changes that can strain workplace relationships
  • Impaired perception, judgment, and decision-making abilities

Recommendations for Promoting Better Sleep:

  • Maintain a consistent sleep schedule by waking up at the same time each day
  • Follow a relaxing bedtime routine
  • Make the bedroom quiet and relaxing
  • Turn off electronic devices at least 30 minutes before bedtime
  • Eat a healthy diet
  • Avoid large meals, caffeine, and alcohol before bed

Healthcare Workers and Sleep:

Healthcare workers can improve their sleep quality by:

  • Creating a comfortable sleep environment
  • Reducing screen time
  • Managing stress with relaxation techniques
  • Practicing good sleep hygiene
  • Setting boundaries by mentally detaching from work after clocking out

The Role of Therapy in Addressing Sleep Issues

Therapy can help manage sleep loss by addressing the underlying beliefs and habits that fuel sleep problems. Evidence-based modalities like relaxation therapy, mindfulness-based stress reduction, and cognitive behavioral therapy (CBT) are widely used to improve sleep quality.