If a list of major sins of modern times were to be made, being deprived of adequate sleep would be one of them. Amidst all the digital temptations, going to bed on time is becoming difficult for many. Doctors in the city say that after the pandemic, Bengaluru residents have developed the same sleep problems as before Covid, with increased stress as well. On the other hand, many in the city still experience changes in sleep cycles as an effect of the pandemic.
Abhin, a 20-year-old BA student, says he had no idea that playing video games all night during the pandemic would completely disrupt his sleep cycle. “During the lockdown, I started playing video games for longer hours, which soon turned into staying up all night. I spent the day sleeping,” he says. The pandemic is long over, Abhin has resumed college, but he has trouble waking up in the mornings as he feels his body has “become accustomed to irregular sleep timings.”
Doctors say there has been a rise in the number of people suffering from sleep problems – from two a week earlier, it has now risen to six a week on average. They say there are several reasons why Bangaloreans continue to struggle with insomnia and sleep irregularities.
“While the trend towards online work continues, the partial return to office has brought back the physical strain of daily commute and meetings, increasing the overall stress levels, which in turn is impacting the sleep cycle of citizens. Excessive use of social media, especially among the youth, directly translates into an increase in screen time, which further disrupts the sleep cycle,” says Dr Ravi Yadav, professor of neurology at NIMHANS.
Dr Arun Kumar V, consultant psychiatrist at Cadambams Hospital, says that after Covid-19, people are finding it difficult to socialize again and participate in office or normal activities, resulting in insomnia, anxiety problems and symptoms of depression. He says, “These symptoms are more especially among people working in US companies. They are unable to adjust their sleep cycle. We see more anxiety issues in this category of people.”
In the hope of ending their constant battle for good sleep, many of them are turning to sleep aids. “Increasingly, individuals, especially those in the 15-40 age group, are either using sleep aids like melatonin gummies, or using gadgets to play music to get good sleep,” says Dr Arun. “Once the sleep cycle is altered, anxiety sets in. The anxiety of not being able to sleep itself causes many problems. We must reset our clocks and get back to normal life,” he says.
Dr Ravi says that eating habits also impact good sleep. “Lack of physical activity and irregular eating habits like eating late at night or skipping meals further disrupt the sleep cycle,” he says.
Practicing sleep hygiene habits and maintaining a clean sleeping environment are essential to getting a good night’s sleep every night.
Chasing sleep with music
People are increasingly relying on digital devices to play soothing sounds, raindrops and green noises to fall asleep faster. Karthik Reddy, a 30-year-old IT professional and resident of Kalyan Nagar, says he still finds it difficult to give up the habit of sleeping less, which he adopted during the pandemic. “During my work-from-home days, I used digital gadgets a lot. My digital content consumption was also very high. It reached a point where I could not fall asleep at all,” says Karthik. He then started adopting some sleep hygiene practices, apart from relying on sleep gummies. “I started a digital detox, and that gave me some incremental benefits. I also started listening to channels that play soothing flute music or other calming sounds.”
Dr. Arun says that it is okay to use light music to induce sleep.
Doctors Warn Against Gummies
Sleep gummies, chewable, over-the-counter supplements sold as sleep aids, contain melatonin, a hormone naturally secreted by the body to regulate the sleep-wake cycle. Dr Sheetal Chaurasia, pulmonary medicine consultant at Manipal Hospital, Whitefield, strongly warns against an increased reliance on sleep gummies. “Unregulated self-medication of such compounds can disturb sleep architecture. Sleep gummies have several potential disadvantages. When self-medicating, the dosage may not be accurate and may lead to side effects,” she says. “Since their use is not very regulated, they are often used without a prescription. Some additives in sleep gummies may trigger allergic reactions or react with other medications being used by the person.”
Dr. Sunil Kumar K, Chief Consultant, Interventional Pulmonology, Aster CMI Hospital says, “Some gummies may also contain traditional herbs like valerian root or chamomile, which are known for their calming and sleep-inducing properties. These gummies can help in falling asleep quickly and also help with mild insomnia and jet lag. However, the effectiveness of gummies varies from person to person and there are side effects like headache, dizziness or drowsiness. These gummies are usually used by adults and are not advisable for children, pregnant women and lactating women.”
a good night’s sleep
it’s a day’s work
Do a little exercise during the day
Avoid heavy meals, caffeine, and alcohol before bedtime
keep your sleeping space quiet, dark, comfortable, and at a comfortable temperature
Limit the use of electronic devices before bedtime
go to sleep and wake up at the same time every day, even on weekends
Keep track of your time
Birth to 3 months: 14 to 17 hours
4 to 11 months: 12 to 16 hours
1 to 2 years: 11 to 14 hours
3 to 5 years: 10 to 13 hours
6 to 12 years: 9 to 12 hours
13 to 18 years: 8 to 10 hours
18 to 64 years: 7 to 9 hours
65 years and older: 7 to 8 hours
