Indians are facing a debilitating sleep deficit as they battle a range of conditions: insomnia, hypersomnia, parasomnia, restless leg syndrome, obstructive sleep apnea and circadian rhythm sleep disorder, to name a few. However, promising new advances in sleep therapy offer hope.
SLEEP GADGETS
Types: Include sleep buds to drown out environmental noise, wearable trackers to map and analyse sleep patterns and quality, massagers for the eyes and continuous positive airway pressure (CPAP) machines to treat sleep apnea.
Price: Upwards of Rs 1,000
Effectiveness: For those with insomnia, devices can be used to calm the mind and control the blood pressure to induce sleep. But according to doctors, those with chronic sleep disorders also need medication and improved sleep hygiene.
SLEEP MEDICINE
Types: Melatonin or magnesium supplements are most commonly prescribed. For more chronic disorders, stronger sleeping pills, and even mild tranquilisers (particularly for those prone to sleep terrors) may be advised. Cannabidiol (CBD) pills are also taken for undistrubed sleep, though their effects are yet to be conclusively proven.
Price: Rs 200 to Rs 1,000
Effectiveness: Most sleep medications would have been tested during clinical trials. Melatonin supplements alone are usually enough to induce sleep. But if there are other triggers, stronger pills may be needed.
SLEEP MATERIALS
Types: Include weighted blankets, breathable pyjamas, comfort mattresses, smart pillows which adjust to the shape of your head and even track sleep.
Price: Rs 1,000 to Rs 25,000
Effectiveness: Sleep materials like mattresses, pyjamas, blankets and pillows do impact the quality and quantity of sleep, so improving them to suit individual requirements does help with sleep, say experts.
SLEEPCATIONS
Types: A number of hotels and guesthouses now offer relaxing packages to help improve sleep quality.
Price: Varies with the hotel.
Effectiveness: While sleepcations may certainly help people rest better while on holiday, it is unlikely that the impact will continue once a person in back to their usual routine. Some doctors recommend rest cures to reduce stress which can help with insomnia.
SLEEP HOME REMEDIES
Types: Drinking warm milk or chamomile tea before bed, smelling lavender oil, eating almonds, liqourice, cinnamon or ginseng, or taking sleep tonics available in the market.
Price: Blind faith.
Effectiveness: Most have not been scientifically vetted or proven. Doctors say if they do work it is most likely due to a placebo effect.
SLEEP EXERCISES
Types: Mindfulness meditation, breath work, mantra repetition, light yoga.
Price: Depends on whether it’s accessed through an app, a class or a home teacher.
Effectiveness: Most of these exercises reduce emotional and mental stresses, slow down breathing and may help regulate blood pressure to aid sleep.
SLEEP HYGIENE
Types: No blue light emitting devices, no alcohol, caffeine or heavy food one-to-two hours before bedtime, regular sleep patterns, reducing day-time naps, exercise and diet plan.
Price: Willpower and discipline.
Effectiveness: Improving the body’s natural mechanism may help many sleep better, even those with circadian rhythm disorders.
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