People normally spend an average six to eight hours a day sleeping. This means one third of our time is spent in slumberland. However, neurologist Dr Sarinporn Manitsirikul said it can be a serious issue if a person fails to have quality sleep.
"Quality sleep helps organise and store what you have learned and experienced during the day. It helps with the balance of neurotransmitters," explained Dr Sarinporn, as part of a seminar entitled "Sleep Disorder: Seeing Through Sleep-related Difficulty" organised late last month by Bangkok Hospital.
Neurologist Dr Jakrin Loplumlert added that three major issues are responsible for the quality of sleep: duration of sleep, disturbing factors such as snoring, and sleep-wake time.
A sleep-related problem does not just mean insufficient shut-eye. Sleep disorders cover a spectrum of symptoms — from sleep deprivation, sleep fragmentation, inappropriate sleep-wake time, narcolepsy (a neurological disorder that affects the control of sleep and wakefulness) and idiopathic hypersomnia (excessive daytime sleepiness) – each of which has its own causes and risk factors.
Sleep deprivation, for example, can be caused by too much sleep the previous night, too much napping during the day, stress and anxiety before going to bed, obstructive sleep apnoea, restless leg syndrome or even poor sleeping habits and an unhealthy bedroom environment. Snoring, on the other hand, is caused by physical factors such as obesity or abnormal facial structure.
Finding out the real culprit for sleeping difficulty is consequently paramount. And this, Dr Jakrin said, can first be carried out by means of physical examination and discussion with specialists.
And so to bed,Dr Jakrin shares tips and techniques on how to adjust sleep habits and bedroom environment for quality slumber.
At night
A bedroom is supposed to be for sleeping only. Placing a television in the bedroom is unhealthy.
Go to bed and wake up at the same time every day even if it’s your holiday.
Excessive water consumption should be avoided before bedtime as the urge to go to toilet might disrupt your sleep.
The bedroom should be dark and quiet with appropriate room temperature — not too cool or too hot.
Do not pressure yourself if you still cannot sleep 20 to 30 minutes after you go to bed. Instead, get up and move to another spot which is not too bright or too noisy. Allow yourself to sit there for 15 to 20 minutes and try going to bed again.
Do not go to bed too early because chances you will have difficulty sleeping given it’s not your regular bedtime.
During the day
Avoid caffeinated drinks after midday, especially those that make it hard to sleep.
Avoid alcohol and cigarettes, especially close to bedtime.
Have a regular workout. Exercise should be done at least three to five hours prior to bedtime as the body’s rising temperature triggered by vigorous activity might disrupt the onset of sleep.