SLEEP PROFESSIONALS
SEND ENQUIRY

 
 
Sleep & Sleep Disorders
Is sleep important for me?
Yes. Sleep is like a battery recharging; adequate quality of sleep ensures a happy & healthy life.
Good sleep helps to increase immunity, alertness, memory, overall mental & physical health.
What is the benefit of a nap?
A nap is a short period of sleep, anytime during the day.
Naps help in improving alertness , creativity, act as a memory booster, hence known as 'power nap'.
What is the ideal duration of nap?
Short naps < 15 minutes are beneficial as they help in improving alertness, creativity, act as a memory booster, and one feels refreshed , whereas long naps > 30 minutes tend to make you lethargic & groggy after you wake up.
What are dreams?
Dreams are successions of images, ideas, emotions, and sensations ( visual , auditory or may be touch) that occur involuntarily in the mind during certain stages of sleep.
How much sleep does an average person needs?
Sleep needs vary according to the age; average healthy adult requires about 7-8 hours of sleep, though there is individual variation.
What can shift workers or people who work at night do to have a better sleep?
Shift work disturbs the rhythm of the body clock (that maintains the sleep, appetite, body temperature, bowel movements etc.).

To achieve good sleep during the day, they can follow some simple tips:
  • Decrease caffeine intake during the shift
  • Avoid having junk food
  • Have a light meal
  • On reaching home stay away from digital overload (using i-pads, smart phones , LEDs etc.) , minimize light, noise & extremes of temperature in the bedroom
  • Do some relaxation techniques.
What impact does sleep deprivation have on body weight?
Sleep deprivation can increase body weight. There are two hormones ghrelin which controls hunger (how much to eat) & leptin that is satiety hormone (which tells us when to stop). Sleep deprivation results in increase of ghrelin & decrease of leptin thus leading to weight gain.
How can I judge that my sleep is not enough?
If you wake up tired, unrefreshed, have frequent yawning, increased sleepiness during the day, irritability, lack of concentration & increased need for caffeine, these usually suggest that your sleep is not adequate.
What is jet lag ?
It is a condition in which there is difficulty in falling asleep or waking up too early (poor sleep) after travel across time zones which affect the daytime alertness & performance
Over the last few months, I am not getting sound sleep. I am physically fit & into regular exercise schedule, what could be a reason for my poor sleep?
Exercise is definitely beneficial, however equally important is mental relaxation. So, to ensure that you are relaxed at bedtime you can decrease the use of gadgets close to bedtime, decrease consumption of caffeine, as it is possible that they may interfere with your sleep.
If you experience poor sleep persistently, its good to visit a sleep specialist.
How do I enhance the quality of my sleep?
The quality of sleep can be enhanced by :
  • Doing relaxation at bedtime
  • Avoiding stimulation before bed like avoid using gadgets, watching late night movies etc.
  • Avoid caffeine, nicotine, alcohol, strenuous exercise close to bedtime
  • Minimize light, noise & extremes of temperature in the bedroom.
What is the best time to sleep?
There is no thing such as best time to sleep, the sleep time depends upon the time you want to wake up. The ideal requirement of sleep for adults is 7-8 hours, that means if you have to get up early you should go to bed accordingly.
How much is the maximum hours one can sleep?
This varies according to the age.Newborns require almost 16-18 hours, adults require average of 7-8 hours of sleep. Increased sleeping hours are seen to have harmful health results.
What factors should be kept in mind to determine the no. of hours I should sleep to stay active & fit all day?
The average number of hours one should sleep depends on age & individual need. Adults require average of 7-8 hours of sleep while elderly require 6-7 hours. Whereas you can judge yourself how much sleep you require to wake up fresh as individual need varies.
Is it possible for me to wake up in the morning naturally & without an alarm clock?
Yes, if your body has obtained an adequate number of hours of sleep that fulfills your body's need, you will wake up in the morning naturally without using an alarm clock.
I am a 43 year old man , I frequently change my posture during sleep , Is this alright for my sleep?
Frequent tossing & turning is usually seen to be harmful for quality sleep, which may be due to inappropriate bedroom environment, improper sleeping surface or even due to a primary sleep disorder.
My daughter is 3 yrs old, while sleeping she sometimes screams, gets frightened & wake up in the middle of night? What can I do?.
Your daughter may be suffering from sleep terrors in which there are episodes of screaming, intense fear while sleeping.

There is sudden arousal from sleep with increase in heart rate, breath rate, urination, sweating, increased muscle tone & when awakened feel confused & groggy . Sometimes sleep terrors mimic symptom of epilepsy in children, might need investigation & treatment by specialist.
My child is 5 yrs old & at night he refuses to go to sleep. What can I do to make him sleep early?
This can usually be due to some faulty habits & practices that are interfering with sleep (Sleep hygiene).
You can follow simple tips to make him sleep better:-
  • Fix a bed time routine for your child & make sure it is followed
  • Avoid the use of computers, mobile phones, video games & television close to bedtime at least an hour before going to bed.
  • Make your child sleep in comfortable night wear
  • Have a age-appropriate nap schedule for your child
  • Minimize light, noise & extremes of temperature in the bedroom
  • Avoid giving your child food & drinks containing caffeine (chocolates, sodas etc.)
  • Ensure that your child spends quality time outdoors.

Kids ages 5 to 12 require almost 10-11 hours of sleep each night, so you can fix the bed time according to the time your child needs to wake up.

How does coffee interfere with sleep?
Coffee contains caffeine which is a stimulant that blocks the receptors such as adenosine (adenosine is a substance that promotes sleepiness) & interfere with sleep.
How does smoking before bedtime interfere with sleep?
Apart from its health risks, nicotine in cigarettes is a stimulant that increases the heart rate, blood pressure & also stimulate the brain activity that interferes with sleep.
I am a working individual, my dinner is usually heavy. Can it affect my sleep?
Yes. Heavy meals before bedtime overloads your digestive system at night, which may also cause heart burn (acidity), regurgitation of food, acid reflux etc. This can make you uneasy in getting asleep & may disrupt your sleep. It is advised to have a light dinner at least 2 hours before going to bed.
I have heard that sunlight is beneficial for sleep. Is it true?
Yes. Sunlight is a regulator of circadian rhythm (which is the internal body clock or biological time keeper) which maintains sleep-wakefulness; light influences our internal clock through specialized light sensitive cells in the retina which tell the brain that its time to wake up & our sleep patterns are set accordingly.
Lack of sufficient exposure to sunlight results in poor sleep. It is generally advised to spend at least 30 minutes outdoors to get your daily dose of sunshine
I have a habit of sleeping after having alcohol; recently someone told me that this may interfere with my sleep. Is it true?
Yes. It is not advised to use alcohol as a sleeping aid; as research shows that although you may feel sleepy after having alcohol within 2 - 3 hours of bedtime, but this may lead to impaired sleep & frequent arousals.
It is seen that having alcohol prior to bedtime tends to relax the muscles of throat, which may again lead to snoring, sleep apnoea episodes & arousals are more likely.
I get 7 - 8 hours of sleep daily, but my bedtime fluctuates on weekends. Is it Ok?
No. Despite of the fact that you take required number of hours of sleep, if your sleeping time & wake up time fluctuates on weekdays & weekends, it is generally seen that this can reset your body clock (biological clock) to a later time.
This means you will take longer to fall asleep & your wake up time will also fluctuate, leading to changes in your cycle.
I have a busy schedule & I only get time to exercise at night. Is it fine for my health?
No. Although exercise is beneficial for your health but it is advised that it should not be done late, as in the late evening ( due to the circadian rhythm ) the core body temperature begins to decrease which helps you fall asleep; but when you exercise 2 - 3 hours before bedtime, your body temperature rises, that activates the brain which causes you to stay awake & interfere with your sleep.
Which is a good pillow if I have neck problems?
An ideal pillow is one that keeps the spine in natural alignment by providing adequate comfort & support. There are numerous causes of neck problems & one of them is using a wrong pillow. As neck problem is a medical condition , you are advised to visit your doctor & based upon his advise on soft or firm, you may choose the best pillow suited to you on the basis of your desired comfort , support, age & personal choice by experiencing wide range of Sleepwell products.
I dream a lot during sleep and wake up feeling tired & sleepy all day. Will this affect my sleep ? I have already tried all sleep hygiene tips .
Yes, excessive dreaming can affect quality of your sleep. Because of this you may feel tired & sleepy during the day, as dreaming is a continuously active state of mind.If in spite of following good sleep hygiene practices this is still persistent, I would suggest you to visit a sleep specialist. For information e-mail at info@neurologysleepcentre.com.
I am a 30 year old man, how much sleep is adequate for me?
The amount of sleep required varies according to the age. Normally adults require about 7-9 hours of sleep .
What are the indicators that I am not sleeping well?
If you experience daytime tiredness, irritability, sleepiness, inability to concentrate on work, fatigue, etc are common indicators that you are not sleeping well at night.
What can I do to avoid sleeplessness?
There are some common mistakes that people make which interfere with their sleep like eating a heavy meal, drinking coffee, exercising, smoking, drinking alcohol, using electronic gadgets etc. just before bedtime.
Avoiding these can help to avoid sleeplessness. In addition to that your bedroom should be dark, quiet & your mattress should be well suited to you according to your age, weight & preference.
Does sleeplessness ever go away on its own?
Yes, in cases of transient insomnia which is due to stress, there may be normal sleep after the stressful situation passes. However in some cases the sleeplessness may last longer which requires treatment.
What is circadian rhythm?
The regular recurrence of biological processes of the body in 24 hours cycle is known as circadian rhythm. It is also responsible for hormonal secretion, sleeping, feeding, sensitivity to drugs and stimuli, etc. This rhythm seems to be set by a 'biological clock' in the body. It also acts as a biological time keeper that works according to daylight and darkness.
Is it OK to take sleeping pills, If I am not getting proper sleep?
Sleeping pills do help in getting good sleep but it should be taken strictly on physician's advice. They are generally habit forming in nature & gradually the person becomes dependent on them. Sometimes patients are unable to get sleep if they are stopped. Hence it's advisable to follow proper sleep hygiene & try to find out the cause of insomnia.
Is it true that stress can lead to sleeplessness?
Yes. Stress is one of the most common cause of sleeplessness. The high levels of anxiety, depression etc. can cause stress. The person may think of the stressful situation while lying in bed & his sleep is compromised. So it is very necessary to find out the cause of stress.
What is sleep hygiene?
Sleep hygiene refers to the routines & practices that we should follow to prepare ourselves for a better night sleep.
Now a days many sleep problems are due to poor sleep hygiene for eg. staying up too late at night, working on laptops, using smart phones or even watching television just before going to bed. Not only this, excessive caffeine, alcohol & tobacco intake, sleeping in a noisy bedroom etc are all habits that interfere with your sleep.
How to prepare myself for a good night sleep?
  • Practice relaxation techniques like deep breathing, meditation, yoga etc. which calms the mind & offer relaxation to the body.
  • Establish a pre sleep ritual like reading, taking a warm bath etc. before going to bed.
  • Avoid using electronic gadgets like smart phones, LEDs etc. (at least an hour before going to sleep) as they not only act as an engaging medium but also suppress the release of sleep inducing hormone melatonin.
  • What happens during sleep?
    Sleep is required by our body in order to repair, replenish & restore the powers of body & mind.There are numerous changes that occur during sleep like:
    • Blood pressure & heart rate falls
    • Stress hormones like cortisol are reduced
    • Growth hormone that is responsible for growth in children & healing in adults is released during sleep
    • Neurotransmitters (brain chemical that communicate information throughout our brain & body ) are replenished.
    • Metabolism slowdowns.
    • I sleep for 9 hours or more, Is this normal?
      No. If you require more than 9 hours of sleep on a regular basis. Then this could be a warning sign of a underlying problems like anemia, hypothyroidism or even narcolepsy.
      You are advised to get yourself evaluated by a sleep specialist & depending upon the cause take treatment. To know more email at info@neurologysleepcentre.com
      I work in rotating shifts that also involve night shifts. In spite of having a adequate amount of time for sleep , why do I have trouble in sleeping?
      Our body is a set of organs working in coordination with each other. Each organ has its own internal clock likewise our body has its own master clock known as biological clock that also acts as a biological time keeper that works according to daylight and darkness.
      Despite of the fact that you take get required number of hours of sleep, if your sleeping time & wake up time fluctuates, it is generally seen that this can reset your body clock (biological clock) to a later time. This means you will take longer to fall asleep & your wake up time will also fluctuate, leading to changes in your cycle.
      I do shift work, what are the measures I should take to sleep better?
      Shift work disturbs the rhythm of the body clock (that maintains the sleep, appetite, body temperature, bowel movements etc.).
      To achieve good sleep during the day, you can follow some simple tips:
      • Decrease caffeine intake during the shift
      • Avoid having junk food.
      • Have a light meal
      • On reaching home stay away from digital overload (using i-pads, smart phones , LEDs etc.) , minimize light, noise & extremes of temperature in the bedroom
      • Do some relaxation techniques.
      • I wake up in the middle of night, should I seek medical help?
        If it is occasional, not for a long time & you again resume back to sleep within few minutes, then you don't have to worry about it . But if this is frequent , you are awake for hours, feel difficulty in falling asleep again, you wake up in the morning not feeling fresh, you feel sleepy & tired during the day or even if your sleep starts to disrupt your day time functioning.
        Then you are advised to meet a sleep specialist. To know more e-mail at info@neurologysleepcentre.com
        I take sleeping pills to get sleep. Do they have side effects?
        Yes. Sleeping pills whether prescribed or taken over the counter are meant for short term use. If they are used for long they may cause dependence, weight gain, grogginess on waking up etc.
        Instead we recommend you to get the cause of sleeplessness evaluated by a sleep specialist & appropriately treated. To know more e-mail at info@neurologysleepcentre.com
        I have frequent nightmares. What can I do?
        Nightmares are unpleasant dreams that have strong emotional impact on mind. They can be due to excessive alcohol intake, breathing problems (blocked nose, snoring), as well as due to some psychological causes like stress, anxiety , depression etc. Even what you have watched last at night (horror movies etc.) has an impact on your sleep.
        • Practice relaxation techniques like deep breathing, meditation , yoga etc. which calms the mind & offer relaxation to the body.
        • Establish a pre sleep ritual like reading, taking a warm bath etc before going to bed.
        • Decrease your caffeine intake and avoid having junk food
        • Have a light meal
        • Avoid using electronic gadgets like smart phones , LEDs etc. (at least an hour before going to sleep) , minimize light, noise & extremes of temperature in the bedroom.
        If after following the above, these symptoms are persistent then it is good to visit a sleep specialist. For more information write to info@neurologysleepcentre.com
 
Which sleep position in worst for the back?
It is generally seen that people sleeping on abdomen i.e. on prone position, their spine is not fully supported in natural curvature that may lead to uneven pressure distribution on the body surface. It may cause pain, stiffness, tingling in muscles & joints.
At the same time while sleeping in this position the neck gets unnaturally turned on either side leading to stiffness & neck pain.
 
I have back issues, will a soft mattress worsen my condition?
Generally it is seen that people with low back pain prefer firm mattresses If the mattress is very soft then the contact area is large, the heavier parts like pelvis may sink in the mattress, limiting mobility, that may require more energy to change posture while asleep this leads to unsatisfactory muscle relaxation, thus worsening backache.

The sleep system should be suited according to the age and body weight so that changing posture is easy, offers stability & support, gives relaxation & ensures a quality sleep.
I am following sleep hygiene tips properly, but I feel that still my sleep is not good, what shall I do?
If you are practicing sleep techniques and still find yourself feeling tired, or excessively sleepy during the day, it could be a sign of a sleep disorder. You are advised to visit a sleep specialist for diagnosis and treatment.
For more info visit neurologysleepcentre.com or write to info@neurologysleepcentre.com.
I have noticed that sometimes I wake up more easily and sometimes its difficult ? Why is it so?
During sleep we go through different stages of sleep (light sleep, deep sleep, REM sleep). If you wake up from light sleep, you are more fresh and alert. However, If you wake up from deep sleep, you feel more groggy.
My child always need milk bottle to go to sleep. Is it normal as he grow older as he is 3 years old now?
A milk bottle acts as a soother, pacifier and is habit former. For a 3 year old child it is definitely not normal. As it may affect his quality of sleep as well as dentition.

Rather you can make the bedroom environment conductive for sleep by dimming the lights. As well as set a bedtime routine for your child like lullaby , or story telling to make them go to sleep. When the child will get use to it, gradually he will not need a bottle to go to sleep.
I have seen that my 7 year old son grinds teeth while sleeping since few years? Will this impact the quality of his sleep?
The condition is known as bruxism which has numerous causes like anxiety, teeth problems , jaw pain or headache, snoring , breathing problem etc. It not only impacts the teeth but also the quality of sleep.

You are recommended to get him evaluated by a dentist and Ent specialist.
Bedroom Environment
Is it alright for me to sleep with the lights on?
No. Lights send wake up message to the brain by suppressing the release of melatonin which is a sleep inducing hormone. Hence will interfere with with good sleep.
Is ventilation in bedroom so important for good sleep?
Yes. Ventilation means circulation of air from environment outside to inside the room for fresh air inflow.
A ventilated bedroom helps you to breathe easy, prevents the harbour of microbes , gives it natural freshness, hence ensures a non disturbed sleep.

You can open windows to ensure air movement that prevents the room from getting humid which furthermore prevents the harbour of various bacteria & viruses that can cause allergies & harmful diseases.
I am a bachelor, my room is usually dirty . Does this interfere with my sleep?
Yes. It is generally seen that if your bedroom is unhygienic, it smells, becomes a breeding ground for various microorganisms including bacteria, viruses , dust mites etc. that can cause various allergies which may interfere with your sleep.
I have heard that fragrance of lavender helps us to sleep well. Is it true?
Yes. According to a research it is seen that lavender decreases the heart rate, blood pressure & relaxes your body. They have a soothing effect on the body when kept in bedroom, thus helping you to get asleep faster & wake up fresh the next morning. A sound sleep requires a bedroom which is dark, peaceful & smells good .
What should be an ideal room temperature for sleeping?
An ideal room temperature for sleeping should be around 18-20 degree celcius, as cooler temperature facilitates sleep.
How should be the bedroom environment for sound sleep?
Your bedroom is your sleep sanctuary.
  • It should be cool & ventilated which means neither too cold nor too hot.
  • Keep your bedroom quiet & dark, you can block all distracting noises & eliminate as much light as possible.
  • Ensure that your bedrooms is hygienic, clutter free & has soothing colors (blues, greens , greys etc.)for good night sleep.
  • Your bedroom should be complemented with a comfortable & supportive mattress & pillow combination suitable according to your body type.
  • It is generally seen if the above parameters are taken care of, you will have a better quality sleep.

Back To Top