The incurable insomniacs

Lack of recommended eight hours of sleep per night can lead to below-potential performance at work, increased risk of accidents while driving,and a host of health problems.
A snoring partner can be the downside of many happy relationships. Sleep experts couldn't agree more. Research carried out on snoring shows that the world over, bed partners of snorers lose an hour of sleep on an average every night.Now, before you throw your partner out of the bedroom, take him to a physician. Chances are he may be suffering from obstructive sleep apnea (OSA) - a curable sleep disorder characterised by cessation of breathing for 10 seconds, at least five times per hour of sleep. Surprisingly, five per cent of our population is estimated to suffer from OSA. While snoring is one of the symptoms of this disorder, it does not mean that all snorers suffer from OSA.
A recent survey conducted among 5, 600 people aged 35-65 years in 25 Indian cities by Philips showed that 62 per cent of the polled sample displayed a high risk of OSA while 3.3 per cent were already suffering from it. The proportion of this high-risk group increased to 90 per cent in those suffering from hypertension and diabetes or hypertension and cardiovascular disease. OSA causes blocked air flow through the windpipe that lasts from 10 to 60 seconds. When this occurs, the brain quickly reacts to the sudden lack of oxygen, the muscles tighten, and the windpipe opens. "People suffering from OSA are seven times more prone to falling off to sleep while driving and cause an accident," says Dr R K Mani, director department of sleep medicine, Artemis Health Institute, Gurgaon.
Dr David White, renowned sleep disorders specialist from Harvard Medical School in an interview with us added: "Snoring in combination with conditions such as obesity, small jaw lines, narrow nasal passages and enlarged tonsils is indicative of OSA." In children, OSA can result from excessive weight gain. It's also been observed that children with this condition may experience learning and memory deficits, and have low IQ scores.
The problem can be dealt with through simple lifestyle tweaks such as shedding excess kilos, cutting down alcohol consumption and giving up smoking. "Sleeping with the upper-body at a 30-degree elevation also helps. Lateral sleeping positions (sleeping on the side) as opposed to supine positions (on the back), are also recommended for patients of sleep apnea," says White. Never ignore your partner's complaints about snoring. Usually, it is the bed partner who first notices that the person is struggling to breathe during sleep, besides snoring loudly.
In addition to OSA, India is waking up to many more sleep disorders. The same Philips survey throws up more disturbing trends. For instance, around 93 per cent of Indians have been found to be sleep deprived - getting less than the eight hours of sleep they need per day. This leads to poorer immunity and a host of other health problems.
An adult needs eight hours of sound night sleep for normal body functions. Sleep deprivation takes a massive toll on energy. When you haven't had a good night's sleep, the morning is bound to be bad too. More than half of those surveyed (58 per cent) admitted to working below potential in their offices due to inadequate sleep with 11 per cent actually dozing off at work frequently. Around 74 per cent reported disturbed sleep, waking up between 1-3 times every night. Shockingly, only 2 per cent of those surveyed had consulted a physician for their sleep problems.
Typically, Indians don't like talking about their sleeprelated problems. This trend, though, is changing now. Bigger hospitals like Apollo, Sir Ganga Ram Hospital, AIIMS now have dedicated sleep disorders departments. But the number of sleep labs where you get a polysomnography test done to diagnose OSA are still very few. Philips India is taking steps to overcome this gap. "We are assisting hospitals and clinics in establishing 130 sleep labs in India by the end of 2010 to help physicians accurately diagnose sleep disorders," says Anjan Bose, vice president Philips Healthcare India.
Of course, you don't have to bother about sleep or look for a sleep lab if you take timely action. For instance, go to bed at the same time every day. Skip foods and drinks that contain caffeine as it is a stimulant and keeps you awake. Late-night snacking, too, has been linked to poor sleep and an increased risk of sleep apnea. Ideally, you should go to bed at least three hours after dinner. It's best to keep the computer, television and light emitting devices, like digital watches, out of the bedroom. Avoid any rigorous exercise within six hours of your bedtime. Ensure that your bedroom is dark and quiet when you go off to sleep. (Unfamiliar noise during the first and last two hours of sleep has the greatest disruptive effect on the sleep cycle.) Listening to relaxing music, and taking a warm shower before going to bed, can also help you sleep better.
Finally, staying happy and keeping stress at bay will help you sleep like a baby and wake up refreshed.
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