Why Sleep is Your Most Powerful Health Tool
Sleep is not a luxury – it is a biological necessity. Adults need 7–9 hours of quality sleep. Poor sleep is associated with obesity, diabetes, heart disease, cancer, depression, and reduced immunity. In India, sleep disorders affect approximately 30% of adults. At Dashvanth Healthcare Delhi, we address sleep health as part of comprehensive care.
Stages of Sleep
- NREM Stage 1 & 2: Light sleep – transition to deep sleep
- NREM Stage 3 (Deep Sleep): Physical restoration, immune function, memory consolidation
- REM Sleep: Dreaming, emotional processing, learning consolidation
Sleep Hygiene – Evidence-Based Tips
Schedule
- Go to bed and wake at same time every day (even weekends)
- Avoid naps after 3 pm
Environment
- Keep bedroom cool (18–20°C ideal)
- Complete darkness (blackout curtains)
- Quiet – use earplugs or white noise if needed
Pre-Sleep Habits
- No screens 1 hour before bed (blue light suppresses melatonin)
- No heavy meals within 2–3 hours of bedtime
- Limit alcohol (disrupts REM sleep despite seeming sedating)
- Limit caffeine after 2 pm
- Relaxing routine: reading, light stretching, meditation
When to Seek Help
If sleep problems persist more than 3 weeks or significantly impact daytime functioning, seek medical evaluation. Cognitive Behavioural Therapy for Insomnia (CBT-I) is the most effective treatment – more effective than sleeping pills without the risks.
Sleep disorder consultation at Dashvanth Healthcare Delhi: 011-41670042.
