Sleep and Health
Sleep is as important for health as diet and exercise. Adults need 7–9 hours of quality sleep per night. Chronic sleep deprivation increases the risk of diabetes, hypertension, obesity, heart disease, depression, and reduced immunity. At Dashvanth Healthcare Delhi, we take sleep health seriously.
Common Sleep Disorders
Insomnia
Difficulty falling or staying asleep, or waking too early. Affects 30% of adults. Causes: stress, anxiety, depression, poor sleep habits, medications, medical conditions.
Obstructive Sleep Apnoea (OSA)
Breathing repeatedly stops during sleep due to throat muscle relaxation. Signs: loud snoring, witnessed breathing pauses, excessive daytime sleepiness, morning headaches. Risk: obesity, large neck circumference.
Restless Leg Syndrome
Uncomfortable urge to move legs – worse at night. Often associated with iron deficiency or kidney disease.
Sleep Hygiene (First Line Treatment)
- Consistent sleep and wake times – even weekends
- Keep bedroom cool (18–20°C), dark, and quiet
- No screens (phone, TV) 1 hour before bed
- Avoid caffeine after 2 PM
- No alcohol close to bedtime (disrupts sleep quality)
- Regular daytime exercise (not within 3 hours of bedtime)
- Use bed only for sleep and intimacy
CBT-I (Cognitive Behavioural Therapy for Insomnia)
CBT-I is the most effective long-term treatment for insomnia – better than sleeping pills. Includes sleep restriction therapy, stimulus control, relaxation techniques, and cognitive restructuring.
Medications
- Short-term use only: zolpidem, clonazepam, melatonin
- Antidepressants with sedating properties for insomnia with depression
- CPAP machine for obstructive sleep apnoea
Sleep health consultation at Dashvanth Healthcare Delhi: 011-41670042.
