World Sleep Day 2021 : Regular Sleep, Healthy Future
- Part 2 -

Dr S Pahel Meitei *

Q10. WHAT ARE THE ELEMENTS OF GOOD QUALITY SLEEP?

o Normal sleep :
o Three elements of good quality sleep:
o Duration : The length of sleep should be sufficient for the sleeper to be rested and alert the following day.
o Continuity: Sleep periods should be seamless without fragmentation.
o Depth : Sleep should be deep enough to be restorative.

World Sleep Society recommends the following durations of sleep :
Age
Hours of Sleep
4-12 months
12-16, including naps
1-2 years
11-14, including naps
3-5 years
10-13, including naps
6-12 years
9-12
13-18 years
8-10
18 years and older
7 or more

Q11. HOW CAN WE GET GOOD QUALITY SLEEP IN GENERAL?

World Sleep Dayco-Chair Professor Fang Han:
1. First, exposure to natural daylight helps set the body clock.
2. Second, building more activity into everyday life and keeping regular exercise.
3. Third, switching off fully before bedtime will allow for relaxation.
4. Finally, having positive emotions will help with a better overall health and wellbeing, as well as good sleep.”

Guidelines of Sleep Hygiene can help to prevent poor quality nocturnal sleep, short duration of sleep, fragmentation of sleep and serious sleep deprivation in adults.

The following are the recommendations of the World Sleep Society.

Healthier Sleep in Adults
Fix a bedtime and an awakening time.
If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.
Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
Exercise regularly, but not right before bed.
Use comfortable bedding.
Find a comfortable temperature setting for sleeping and keep the room well ventilated.

Block out all distracting noise and eliminate as much light as possible.
Reserve the bed for sleep and sex. Don't use the bed as an office, workroom or recreation room.
Healthier Sleep in Children [Aged Birth-12 Years]
Have your child go to bed at the same time every night, preferably before 9 pm.
Your child should have an age-appropriate nap schedule.

Establish a consistent, positive bedtime routine (this can include brushing teeth, songs, bedtime stories).
The bedroom should be sleep friendly– cool, dark, and quiet.
Encourage your child to fall asleep independently.

Your child should avoid bright light at bedtime and during the night, and increase light exposure in the morning.
Have your child avoid heavy meals and vigorous exercise close to bedtime.
Keep all electronics, including televisions, computers, and cell phones, out of the child’s bedroom and limit the use of electronics before bedtime.
Your child should avoid caffeine, including many sodas, coffee, and teas (as well as iced tea), and chocolate.
Have your child keep a regular daily schedule, including consistent mealtimes.

Q12. WHAT IS SLEEP MEDICINE? WHO PRACTISES THIS FIELD OF MEDICINE?

Sleep medicine is a medical specialty or subspecialty devoted to the diagnosis and therapy of sleep disturbances and disorders.A sleep specialist is a doctor who diagnoses and treats sleep disorders. Most sleep specialists train in pulmonary medicine, psychiatry or neurology during residency.

Ideally, sleep medicine practice is a multi-disciplinary practice with prominent roles for pulmonologists, psychiatrists and neurologists with significant contributions from otolaryngologists.

Concluded...