Addressing the challenge of lack of Sleep in INDIA :- Dr Sharda Jain & Ms Malti

1. Addressing
the challenge
of lack of
Sleep
in INDIA
Dr Sharda Jain / Ms Malti

2. Raise Awareness
Initiate public awareness campaigns about the
importance of sleep for overall
health and well-being.

3. Education
Integrate sleep education
into school curricula to
teach children about the
benefits of good sleep
habits.

4. Workplace Policies
Encourage companies
to implement sleep-
friendly workplace
policies, such as
flexible work hours or
the option to take
short naps during
breaks.

5. Stress Management Programs
Promote stress
management
programs in schools
and workplaces to
reduce stress-related
sleep disturbances.

6. Limit Screen Time
Encourage individuals
to limit screen time
before bedtime to
avoid the stimulating
effects of blue light.

7. Healthy Sleep Environment
Provide information on
creating a comfortable
sleep environment,
including a cool, dark,
and quiet room.

8. Regular Sleep Schedule
Promote the
importance of
maintaining a
consistent sleep
schedule, even on
weekends.

9. Physical Activity
Advocate regular
physical activity for
better sleep, but
recommend exercising
earlier in the day.

10. Mindfulness and Relaxation
Techniques
Encourage the use of
mindfulness,
meditation, and
relaxation exercises to
help unwind before
bed.

11. Caffeine and Alcohol Awareness
Educate individuals
about the potential
sleep-disrupting effects
of caffeine and alcohol
consumption, especially
in the evening.

12. Limit Heavy Meals
Advise against
heavy or spicy meals
close to bedtime,
which can cause
discomfort and
disrupt sleep.

13. Bedtime Rituals
Promote calming
bedtime rituals,
like reading a
book or taking a
warm bath, to
signal to the body
that it's time to
sleep.

14. Avoid Excessive Napping
Suggest limiting
daytime naps,
especially long or late-
afternoon naps, to
prevent interference
with nighttime sleep.

15. Limit Liquid Intake Before Bed
Encourage reducing
the consumption of
liquids close to
bedtime to prevent
waking up for
bathroom trips.

16. Seek Professional Help
Advise individuals to
consult a healthcare
professional if sleep
problems persist, as
underlying medical
conditions may be
the cause.

17. Cognitive Behavioural Therapy (CBT)
Promote CBT for
insomnia as an effective
non-pharmacological
treatment for sleep
disorders.

18. Community Support Groups
Establish local support
groups for people with
sleep-related issues to
share experiences and
coping strategies.

19. Technology Detox
Encourage
"tech detox"
hours before bed,
during which people
turn off electronic
devices and engage
in non-screen
activities.

20. Public Spaces for Relaxation
Create public spaces, like parks or relaxation
zones, where people can unwind and de-stress
during the day.

21. Government Initiatives
Advocate for
government initiatives
that promote healthy
sleep habits, such as
public health
campaigns and
improved access to
mental health services.

22. Summary
Combating the challenge of sleep deprivation
requires a multifaceted approach that addresses
both individual behaviours and societal factors.
By implementing these simple yet effective
measures, we can work to improve the sleep
quality of a significant portion of the population
and positively impact their overall health and well-
being.