Health: A sleep specialist flips her new book to help Mumbaikars with sleep issues

It deserves a third of our day with no compromise It heals restores and rejuvenates the mind and body It keeps our weight in check and skin sparkling And yet ldquoin the tripod of health along with food and exerciserdquo as Dr Manvir Bhatia says this leg is the most ignored and abused With a lethal cocktail of unhealthy lifestyle odd working hours and addiction to technology a good nightrsquos sleep has become the biggest casualty of the 21st centuryDr Manvir BhatiaWith the everswelling number of sleep sufferers she came across in her practice Dr Bhatia director of sleep medicine at the Neurology Sleep Centre in Delhi felt it was time she put her 20 years of research to paper The result was The Sleep Solution Penguin Random House a new title that explains sleep as a physiological process defines sleep disorders and provides solutions with a stepbystep guide to a healthy sleep routineWe spoke to five Mumbaikars and put across their sleep problems to Dr Bhatia who delved into her research to offer a solution We hope sleep never eludes you but if it does helprsquos hereAyesha Bachaw 22 years PR executiveI canrsquot fall asleep for anywhere between 30 minutes and two hours after going to bed I then wake up every night at around 2 am and canrsquot go back to sleep easily And I need to get up at 730 amDr Bhatia Your problem seems like a typical case of sleep onset insomnia and fragmented sleep The first approach to any sleep suffererrsquos problem would be to take a 24X7 history where I would gain an understanding of all that you do after waking up and before falling asleep Remember insomnia is a combination of a bad night followed by a bad day resulting in headache body ache fatigue boredom etc Caffeine intake is another consideration In your case Irsquod recommend no coffee at all it lingers in the blood for six to eight hours and no tea after 5 pmAlso what is the last thing that you do before switching the lights off Do you allow your mind and body to transit into sleep with a winding down routine Lie down only when you feel sleepy and if you still wake up move to another room and listen to soothing music read something light or do anything that relaxes you until you feel drowsy againPriyank Sheth 38 years IT professionalI go to bed at 10 but sleep often eludes me until 4 am Irsquove tried Ayurvedic medicines and yoga But nothing helpsDr Bhatia This is a case of sleep state misperception Your bedtime is 4 am indeed and until we set it right itrsquos important that you get your seven to eight hours of sleep which means moving your waking time forward A lot of people feel they can do with little sleep but it has longterm consequences Also any form of exercise should be wound up three to four hours before bedtime and dinner must be taken two hours before you sleep Switch off all gadgets 30 minutes before going to bedSleeping pills are the last resort and a lot can be done before that Keep in mind that nothing changes overnight You have to be patient and follow every step of the sleep routine mdash which begins soon after you wake up mdash diligentlyAashish Sawant 40 years IT engineerI have worked off and on in the night shift for 16 years Earlier I would come home in the morning and get my quota of sleep but now I work in the day shift where I leave office by 11 pm I have a light dinner in office and donrsquot eat anything on reaching home I fall asleep by 1 am but wake up by 7 I often feel tired and at times while driving to office Irsquove dozed off at the wheelDr Bhatia Your biological clock has been set according to your night shift which you are still finding difficult to break Fragmented sleep often results in snoring and weight gain Is that the case with you Also coffee is a nono I would recommend a night sleep study where your sleeping pattern and other body parameters will be measured To prolong your sleep cycle and set it right certain medication may be required for a limited period when prescribed by a doctorAlso if very sleepy take a short nap and avoid driving or doing any task which can lead to injuriesIsha Chawla 32 years homemaker and mother of a 5yearoldMy bedtime is often not before 2 am The slightest noise disturbs me and my immediate response is to start checking my phone I need to be up by 7 am for my sonrsquos school When I have time in the noon for a siesta I canrsquot sleepDr Bhatia You are a light sleeper and are able to hear ambient sounds in your sleep because you find it tough to enter the deep stage of sleep which is also crucial to feeling restedYour urge to check your phone reminds me of a 15yearold whose mother approached me because of her mood changes and a steep increase in weight She would be on her phone till 4 am and wake up by 7 Using gadgets in bed is an absolute no as it stimulates the mind and the light emanating from them suppresses melatonin the sleep hormoneFor sound sleep the mind must be relaxed and the body tired If you take your child to the park in the evening it could be a window to do some walking or exercises yourselfArchana Choudhary 27 years HR professionalI get sufficient sleep but dream through the night So when I wake up it seems like I never slept and I am tired Many thoughts run through my mind and I find it tough to keep them at bayDr Bhatia Some sleepers recap the happenings of the day or plan for the following day when in bed which is not ideal The winding down period as I advised Ayesha is what helps calm a racing mind and breaks the cycle of thoughts You could try taking a warm shower sip on a warm cup of water infused with cinnamon mint or chamomile practise yogasanas engage in light conversation with family members or try aromatherapy before bed