Why Young Indians Can’t Sleep Anymore | Dr. Harshini Errabelli, Sleep Specialist | Unscripted
Author Name:Unscripted with Meghana Reddy
Youtube Channel Url:https://www.youtube.com/@UnscriptedMeghana
Youtube Video URL:https://www.youtube.com/watch?v=AHGyvIScVTQ
Title: Why Young Indians Can’t Sleep Anymore | Dr. Harshini Errabelli, Sleep Specialist | Unscripted
Author Name: Unscripted with Meghana Reddy
Description: Dr. Harshini Errabelli, Interventional Pulmonologist & Sleep Specialist, explains everything you need to know about sleep health, sleep apnea, snoring, insomnia, women's sleep issues, sleeping pills, AI in sleep medicine, and much more.
Sleep is one of the most overlooked pillars of health—but poor sleep can silently increase your risk of high blood pressure, diabetes, heart disease, stroke, obesity, anxiety, and poor productivity,
Whether you struggle with snoring, feel tired despite sleeping for 8 hours, work night shifts, or simply want to improve your sleep quality, this episode is packed with expert advice backed by medical science.
⏱️ Timestamps
00:00 Preview
01:51 Introduction to Dr. Harshini
03:11 What is Interventional Pulmonology & Sleep Medicine?
05:52 Why Sleep Disorders Are a Growing Health Concern
08:38 What Defines a Good Night's Sleep?
10:14 Why Do We Need 6–8 Hours of Sleep?
13:36 What Is Sleep Apnea?
20:46 Women & Sleep: Why Women Experience More Sleep Issues
24:03 PMS, Insomnia & Natural Ways to Sleep Better
31:22 What Is Hypersomnia & Narcolepsy?
37:20 Hyderabad's IT Lifestyle & Night Shifts: Can You Still Sleep Well?
48:40 Sleeping Pills: Risks, Addiction & Medical Advice
52:34 How AI Is Transforming Sleep Medicine
55:19 Where Can Patients Consult Dr. Harshini?
55:42 Final Sleep Tips Everyone Should Follow
#sleephealth #DrHarshiniErrabelli #sleepapnea #pulmonologist #sleepspecialist #healthpodcast #medicalpodcast #healthysleep #snoring #insomnia #wellness #Healthcare #healthtips #podcast #sleepmedicine
Transcript:
(00:00) You're known as interventional pulmonologist and a [music] sleep specialist. So pulmonology is a special which deal with lung disorders maybe as COPD TB and all of that. Then sleep medicine issue they may [music] end up in cardiac issues, hypertension, diabetes. So diabetes [music] focuses good night [music] sleep.
(00:39) So 6 to 8 hours of duration then quality. So still we are not feeling fresh in the morning and maybe snoring it's a sign for deep sleep or you know it's a joke sometimes. Is [music] it a real health issue? >> It's a health worst worst. ODI oxygen drop 60 50 maybe in the next couple of years the patient may develop hypertension or he may land women have poor sleep patterns.
(01:09) Is that true? Generally women hormone imbalance [music] and second thing is my father he falls asleep in 2 minutes and my mother is sleeping on the other side wondering how can This pattern is little common. Your mother might get good sleep. Is it good? Definitely 100% 10 minutes a check. I don't feel sleepy [music] almost 13 Funny
(01:54) thing to finish [clears throat] interventional pulmonologist ologist sleep specialist first dedicated sleep center therapeutics doctor sleeper
(02:55) I think Dr. Harshu, welcome to Unscripted. Hi Dr. Harshini, thank you so much for being with us on Unscripted today. How are you doing? >> Hi, thank you so much for inviting. I'm good and how are you doing? >> I'm good, thank you. So to start off, you're known as interventional pulmonologist and a sleep specialist.
(03:17) So basics yeah interventional palmology basically palnology I think so palnology is a special which deal with lung disorders maybe as COPDs TB and all of that so intervention deals with all the procedures related so maybe a lung cancer patient we diagnose it with some procedure and then we treat it with certain procedures so any procedures specialization palmology and then sleep medicine palnology so it's a sub specialization in palnology so certain people they can also deviate and do sleep medicine so I did my fellowship in interventional
(03:55) palnology also in sleep medicine yeah so native but I moved to Hyderabad after my marriage and then I did my fellowships so Hyderabad when I thought of doing interventional paln technology. So corporate hospital there I could see there were lot of patients who were having lung cancer issues serious problems.
(04:25) So they required proper diagnosis and highend treatments but there are good number of doctors and good number of hospitals who are doing it in a very structured way. Yeah. But snoring at least it takes half an hour of time. Yes. So and second thing even for diagnosis purpose this was being done by many non-medical people. >> Okay.
(05:03) uh and there were very few doctors who were focusing on it and very few hospitals who were focusing on sleep labs. So even though it's not very expensive the focus is not there >> and treatment the CPAP machines or few surgeries they're not done in the same place. >> So what I felt was we should have a place or a platform which has everything end to end and second thing is patients do not know the confusion.
(05:33) So they keep thinking that first of all problem even if problem they keep going to different specialists and they try to figure out what's a solution and they land up in pills. >> So we thought we should give a platform for patient awareness also and also for patients ease and convenience is a everyday thing. So um as per the study almost 70% of people observe some sleep uh issues.
(06:05) So is that reason why you thought you should uh help these people? >> Definitely. Yes. So cancer patient one in 100 or one in 200 at the highest incidence but sleep related issues one in five people that is the incidence. So lot lot of people are suffering with sleep issues. Lot of people are not having awareness and they're ignoring it and lot of people are suffering from complications of it.
(06:33) 10 years snoring 10 years sleep issue they may end up in cardiac issues, hypertension, diabetes. So diabetes focuses underlying sleep issue completely. So when we treat this we can prevent so many other issues. So is this why sleep therapeutics came into picture and you decided to be an entrepreneur doctor to entrepreneur? >> Yes, definitely.
(06:58) >> So what do you do at sleep therapeutics? So sleep therapeutics is an advanced center for sleep medicine. So we so patient key sleep issue sleeplessness issue they can come they can do take consultations. Once a sleep specialist consultation is done then sometimes sleep study and test requirement. So we have uh level one, level two and level three sleep studies. Okay.
(07:22) >> Different levels of sleep studies. Patient requirement. We do a sleep study. So we have sleep labs for that. And uh we also do home sleep test. Once the test is done and the report is done, we assess and we give treatment to patients. Okay. CPAP mach. So CPAP instead of just buying and using it, they can experience it at the clinic first.
(07:44) >> Comfortable. There are few options. Okay. So they can explore them. We call it a pap clinic experience >> and then once they do it they can take a trial and then they can buy and use the device. Okay. >> Once they're on devices also we do the followup and we see that their end to end care is provided.
(08:03) So these patients are also so they might require a dietician support. They require a physiotherapist or a fitness coach support. Sometimes sleeplessness patients they'll require a psychotist or a psychologist support. So we have many behavioral therapies, cognitive behavior therapy, ACT, these are all done by the clinical psychologists and we also have surgeons with us.
(08:23) So beriatric surgeon, ENT surgeon. So they perform surgical interventions. So this is a place where any sleep disorder is addressed from roots. >> So the major thing is root cause observe it gets much easier to diagnose. >> Exactly. So before we uh get into the myths about sleep, I want to first ask you good night sleep.
(08:45) So good night sleep has two three components. First one is duration. So minimum 6 to 8 hours of duration actually 7 to n American Academy of Sleep Med. But many people they are good with 6 hours also. So 6 to 8 hours of duration then quality. So still we are not feeling fresh in the morning maybe the quality is not good and within half an hour.
(09:13) So so that decides the quality of the sleep. And third thing is consistency. So there is something called sleep shocks. So I should maintain good sleep. Even though their habit is to sleep at 11, they start sleeping at 9. two days again they go back to 11 or 12. So two hours fluctuations they are called sleep shocks.
(09:36) >> So you should maintain a consistent timing for sleep that consistency >> but that that's so difficult. >> Yeah but at least half an hour plus or minus should be fine but more than that is generally not acceptable. >> Okay. So that means nobody is following. >> Most of people do and people are getting more aware so they are trying to do it at least.
(10:01) So they may not sleep at 8 or 9. So generally even if they sleep at 11 or 12 or maybe 2. So work shocks. So all these define a good sleep 8 hours of sleep. So why 8 hours? Is there a particular study that says 8 hours of sleep? >> So generally sleep. So every cycle is 90 minutes. So we at least need to complete five cycles of sleep.
(10:29) So five cycles means minimum of 6 hours but sometimes it may take time. So half an hour to fall asleep and then washroom you may take 15 minutes. Okay. >> So for that it may take another 1 hour or 2 hours extra. And sometimes what happens individual person to person say I may require 6 hours of sleep you may require 8 hours of sleep.
(10:51) So individual satisfaction of sleep the next day morning freshness. So again individual to individual we take a range of 6 to 8 hours you know they even show off so they train themselves so is it possible? Yeah, there are few techniques like yoga nidra, there are a few things like when they meditate a lot, so they'll get a hang of themselves, they get a control, but we don't suggest four hours of sleep.
(11:33) So, so now it's no more an achiever's thing. Now an achiever's thing. Achievers always have health goals now like these days. So if you see the younger generations now, they don't want to overwork. They don't want to overdo things. >> Why? They're prioritizing what's my diet, what's my, you know, me time or my mind health and then what's my sleep health.
(11:55) So they're prioritizing and I think that's the right way of doing things. So we should always prioritize and four hours of sleep normally every 90 minutes we get some time of REM sleep, RM sleep, which is a deep sleep. So if you complete 6 to 8 hours you'll get at least 1 and 1/2 hour of deep sleep. So 1 and 1 half hour deep body will not relax it will not restore and energy conservation nothing will happen.
(12:23) So repaircess and sleep there is certain people in whom light is yoga. So there they can get 1 and a half hour of sleep in 4 to 5 hours they generally feel fresh and relaxed >> but average it's not possible. So we generally say it is six. But what about alcohol? Even older people get good sleep. Is it good? Definitely wrong%.
(12:56) So alcohol is a seditive. It will completely ruin the deep sleep. So once you consume alcohol, see anytime anyone consumes alcohol, you can ask them did you sleep? they'll say yes but the next day they still feel groggy. >> Okay. >> So if it was a good sleepover >> hangover they call it hangover and they don't feel that fresh.
(13:21) >> So if you use a tracker also it literally says your sleep efficiency is poor. Okay that's because of the deep sleep. So alcohol and sleep are totally contradictory. Please listen to this everyone. [laughter] >> Yes. Uh so moving to the biggest epidemic it's called uh sleep apnea and you specialize in it. So sleep apnea.
(13:45) Yeah. So nose lungs. So wherever oxygen is flowing. So airway multiple places. Okay. Say for example nose deviated nasal septum sinus issue adeninoids tonsils. >> Sometimes your tongue is base of the tongue is very thick uvula is very long. obese patients. So a fat over neck they create an obstruction over the airway. Okay.
(14:11) >> So airway tends to collapse and the narrowing oxygen entry body low oxygen signal reaches brain and brain starts giving wake up signal. Okay. >> So wake up signals sleep disturb. Okay. >> So sleep disturbance deep sleep quality of the sleeper they start sleepy they start feeling sleepy in the daytime.
(14:31) They'll have headaches, body pains, fatigue and concentration focus issues, memory issues daytime along with this airways narrowing whatever air is entering it's entering through narrowed space. There's a sound. >> So that's called snoring. >> So all this spectrum is called sleep apnnea. >> Okay. >> And it leads to multiple issues like cardiac issues, neurological issues and psychological issues even social impact road traffic accidents and all of that.
(14:57) So snoring snoring it's it's a sign for deep sleep or you know it's a joke sometimes. So is it a real health issue? It's a health hazard. So >> worst worst. So basically snoring not everyone who snores may have sleep apnnea but at least 90% of the people tend to have sleep apnnea. So primary snoring primary snoring oxygen deprivation oxygen is okay.
(15:29) So at that time it's not a health issue but this is very less population most of them have sleep apnnea sleep apnnea they have severities. So mild there's nothing much to worry moderate only light sleep effect nothing much to worry but deep sleep effect severe sleep apnea >> they will have lot of health issues cardiac and other health issues >> but some people are snoring while they go into deep sleep also right >> so they think that they're going into deep sleep >> no but the other person >> yeah so sleep apnea problem other person they can only hear snoring or sometimes
(16:11) they say that okay this person asleep person so these kind of so apnea spell gasping for air other person may observe sometimes sometimes it's only snoring specific patient sometimes they'll have daytime symptoms sleep deprivation symptoms but sometimes they'll not have anything so deep okay Now deep sleep the sleep profile light sleep deep sleep they should be very smooth. So fragment.
(16:47) So when these breaks happen quality is getting disturbed. So deep sleep breaks sleep quality in a better way to put it in a better way it's like that. >> So snoring. >> So snoring and sleep apnnea first thing is we have to get a sleep study done. >> Okay. So if somebody is having any co-orbidities like um uncontrolled diabetes, cardiac issues they're having sleeplessness also heavily disturbed sleep patients we do a inlab sleep study.
(17:21) So sleep we connect everything. So head and there's a camera technician. So they'll sleep in the sleep lab and technician will start the recording overnight. He'll be observing night if he feels that sleep apnnea. He'll connect a treatment device. Okay. >> And he'll see at what pressures the sleep apnea is getting under control.
(17:46) So sleep whereas home sleep only snoring they don't have any sleep issue or they don't have any coorbidities. So technician goes home he connects the device come back morning device pick up and the report is done by like in 2 three hours and basis we assess sleep apnnea is there not there and what's the severity.
(18:11) So if it is severe sleep apnoa then if they're obese then we have to go for weight loss and also CPAP device or mandible advancement devices. If it is lean patient we can go for surgical approach also. >> Okay. Okay. >> So there are surgery device weight loss work there are different uh treatments. So as you mentioned earlier the big three uh mostly sleep apnea it can cause to blood pressure or diabetes or even cardiac issues.
(18:42) So how often does it happen or sleep apnea yeah patient to patient for example most of the patients highest risk is cardiac. Okay. So sleep report. Second thing is say ODI maybe in the next couple of years or at the most by 5 years the patient may develop hypertension or he may end up with a heart attack. >> Okay.
(19:30) So sometimes patients BP okay so sometimes they'll have more impact on their hormones so oxygen fluctuation sleep fragmentation so in that case hormone imbalance insulin is a hormone so diabetes so some people with hypothyroidism there is an eye issue called glaucom >> okay >> so intracular pressures again it is something related to BP So they don't have anything but they just develop a glaucoma issue.
(19:56) >> So now the patient comes from the opthalmologist patient glaucoma only maybe sleep apnnea is there and >> so depending on the patient severity and the oxygen fluctuation and fragmentation of sleep anytime between like 1 year to maybe 10 years in between that time they may develop any complication. >> Okay. So you can predict.
(20:17) >> Yeah. On a sleep study we can predict. >> Wow. Not many people know about this. No, not many people know that. >> So very interesting. Actually, I'm still stuck on the thought. Sometimes snoring when we do a sleep study, the sleep apnnea may not be that severe or the even if sleep apnnea sever oxygen fluctuation may not be that severe.
(20:38) Atlantic patients maybe 10 years we may expect we'll explain that this may happen but uh sometimes nothing will happen. So moving to women, women in sleep it's a very different relationship altogether. So men women have poor sleep patterns. Is that true? Yeah. Uh generally women hormonal imbalance and second thing is they undergo different phases in life like they like puberty and then pregnancy lactation and then permenopausal postmenopausal phases hormones.
(21:17) So there's a big impact. Second thing is they are more vulnerable to stress. So stress induced sleeplessness is also very high. So invulnerability that will cause and third thing is for insomnia as such female gender has a higher predisposition and they have more predominant genes again from the female on this end but genetic predispos >> and in the menstrual cycle they may lose lot of blood and they're more prone for anemas.
(21:48) So iron deficiency and vitamin B12 deficiency it is more prone for insomnia female we see more insomnia maybe I'll give you an example mind example so my father he falls asleep in 2 minutes and my mother is sleeping on the other side wondering how can so it's common yes this pattern is little common and uh as you said your mother and she might be in a permenopausal period also.
(22:21) So that could be one of the reasons and as I said above reasons all of them will trigger sleeplessness in women and insomnia is very common in women. Yeah. So >> but snoring is common in men. >> Snoring is generally common in men but yeah we can see in women also if they are obese then it is seen in both men and women.
(22:42) So kagapote as for general predisposition men are more of sleep apnnea women are more of insomnia. >> Okay. So what about PCOS? PCOS and sleep you know most girls these days go through it. Does it have a effect on sleep? >> Yes it has 100% effect on sleep and it's birectional. Okay. >> So PCOS now they're calling it PMOS also.
(23:06) So why they're calling it PMO is because endocrine factor metabolic factor they used to think ovary has cyst and hormone imbalance they're developing all the symptoms now they wanted to you know uh reframe it or rephrase it for proper educational purpose. So they're saying it is polytabolic endocrine symptoms. So and this syndrome is having a sleep included in it.
(23:35) >> Okay. >> So once the hormones are in imbalance and uh they have a weight issue at that point of time they'll have sleep issues. So sleeplessness, sleep apnnea. Okay. >> So most commonly sleeplessness and when they're having sleeplessness for a long period of time hormone imbalance. >> So it's a birectional thing. Okay.
(23:55) >> And it's highly associated. So fix lifestyle is the first thing we have to fix. But uh uh every month uh periods the menstrual cycle time low I personally like a two you know PMS our time low sleeplessness I I observe it so how do we overcome I'm sure everyone goes through that yes lot of people go through it soandic they'll have abdominal pain or cramps and then sleep issues but yes as you said deviation definite so again we have to overcome it by doing some deep breathing exercises we have to do something called JPMR
(24:34) that's a Jacobson progressive muscle relaxation exercise and uh we have to practice meditation and we have to do we can do some yoga also in case somebody is into yoga >> so scientifically there's a very good evidence that yoga is helpful to deal in prevention and treatment of insomnia so who is having mild insomnia who is having little hormonal imbalances yoga is doing very good in treating insomnia so as The preventive measure it is helpful kabati all those who are having this mild issues or fluctuations.
(25:06) So always you can do meditation for 5 to 10 minutes deep breathing excess and yoga that will help you deal with it. Okay. >> And there are few organic teas like high viscous tea, chamomile tea, lavender te they support melatonin levels and there's something called sleep hygiene. So when we follow sleep hygiene generally our sleep will be good even in unusual timings.
(25:29) So chamomile particularly is known for sleep conum calming. So does it really work? Personally n when I take it I don't see a difference. So where does it work? So chamomile is known to have some impact in increasing or improving melatonin levels. So those who are in closed spaces and those who are having high levels of stress.
(25:50) >> Okay. So it shows a little bit of improvement but at the same time there is no scientific evidence proving that chamomile and hibiscus 100% work just many patients do improve with it. For people who are feeling more relaxed with it yes definitely they can work on that. >> Uh we have audience of young people and culture let me scroll for some time before bedtime.
(26:17) So how good and I'm sure it's bad. [laughter] So you know the answer everyone knows the answer. So the thing is screen time is very bad. Basically blue light it'll cut down the melatonin. >> So morning lacy when we are exposing to sunlight basically our cycle works like this for sleep. So internal rhythm and cortisol. So in the night melatonin morning okay >> and cortisol is reverse of it.
(26:50) So cortisol is a stress hormone. So and in the morning cortisol so you feel like doing some work and being active. Now melatonin triggers with sunlight exposure. Morning sunlight. Okay. Whereas blue light will cut down this melatonin. So you're using screens contin becoming active. Okay. >> Second thing screens will also trigger cortisol levels.
(27:19) And late night cortisol levels. So they will definitely damage the sleep. So recommended sleep hygiene point is you should avoid screens at least 45 minutes before sleep. You can do book reading, you can talk to people, you can listen to light music. So these are you know I I'll talk about myself 10 minutes I don't feel sleepy so when I'm scrolling suddenly I drop my phone and pass out. Yeah.
(27:52) So that is an uh link. So it is something called say for example kids. I'll give you a good example. So newborns or like oney old whenever the parent doesn't rock them then they don't sleep. >> So it is a link which they develop. It's a psychological linking process. It's in the head. >> The same thing happens with us.
(28:24) >> So if you want to deict from it, yes definitely you can. But uh you know we go through work, school, college whatever evening we are doing a lot of things we we let go of uh correct. >> Yeah the me time can be there but it should be there like you know before dinner or like after dinner for a while but before your bedtime just before you go to sleep in case you avoid it and sleep you can see the difference. Okay.
(28:54) >> So at least half an hour. So whatever you time that me time should be only before sleeping. >> So that's the point. >> It can be any time like before dinner. Immediately after dinner. So ideally also dinner say dinner sleep we need to have 1 to two hours of gap. Okay. >> When the gap is the first 1 hour maybe you can use it for your me time.
(29:15) But after that 1 hour just do a sleep routine. So but another big thing is we see a lot of energy drinks, caffeine, a lot of these things all around and uh in this world busy we have to consume them. >> So how does this affect sleep? So this is again one more psychological addiction I will say. See for example caffeine that will have proper physical addiction >> but um energy drinks yes again they have caffeine so we have physical addiction but tea or like a few habits so they don't have physical addiction they're
(29:50) all psychological addiction >> so uh you can have caffeine in the morning okay I'll tell you a simple where a study was done they took three groups okay >> group A they people they consumed caffeine in the morning afternoon and in the late evening >> okay So their sleep duration they compared with other two groups where group two took them in the morning and in the afternoon okay maybe 3:00 or 4:00.
(30:15) Group C did not take any caffeine at all. >> So group B and group C were at least doing better with the sleep. >> Okay. >> But group A was doing worse. It at least take 8 hours to 12 hours of time. Okay depending on the concentration. for drinking black coffee. See, black coffee have black coffee. Good for metabolism, good for cell repair and all that.
(30:38) So, black coffee should be taken in the morning. >> Okay. >> So, it should not be taken in the afternoon or it should not be taken at night time. Okay. So, many times people start taking it at 5:00 6:00 and they say that I'm not getting sleep. >> So, caffeine will definitely spoil your sleep. So, energy drinks is the same.
(30:53) They have caffeine. Yeah. >> So any caffeinated drinks, they should not be taken after like 3 p.m. >> What about matcha? They say it has lesser caffeine. So it's much relaxing in the evenings. >> So it has lesser caffeine but it has caffeine. >> So somebody who is already having sleep issue, they should not take it in the evening.
(31:13) But somebody's not having a sleep issue since the concentration they may have it at 4:00 or 5:00. It's still fine. So there's another term hypers. >> So can you tell I think so tell us about so hypersominal sense is insomnia there's no sleep. So hypersomninal sense is excessive sleep. Okay. >> So they sleep left right center in the night also in the day also all the time they're sleepy.
(31:41) >> So one of the major reasons is sleep apnnea. >> So night not just sleep apnnea. One thing is night duration of the sleeper. So they're sleeping only four hours as you said when they sleep only four hours for any reason they're working or they're watching Netflix whatever they're doing >> uh less duration while they feel sleepy that's just a sleep deprivation okay second thing is low low quality of sleep so they don't follow any sleep hygiene so they don't have any routine for sleep >> they don't exercise they don't they do
(32:17) watch a lot of screens they take lot of coffee in the morning that will disturb the quality of sleep. >> Okay. >> So a low quality sleep will lead to hypersnal sense or excessive sleepiness in the day. Third thing low quality sleep in spite of having a good sleep behavior they may have sleep apnnea. >> Okay. >> So when they have sleep apnnea excessive daytime symptom sleepiness is one of the thing common reasons the most rare reason is narcolepsy.
(32:43) >> Okay. >> So narcolepsy patient will have a deficiency of orexin. >> Okay. So it's a chemical which regulates the sleep and thing basically the thing is a switch. Okay. >> So switch in sleep all the time. So night also they're sleeping for 10 hours properly with good quality. Day also they can sleep for 10 hours if given a chance.
(33:15) >> So this is narcolepsy but this is very rare. So uh how do you treat these people? >> So they have medications. So first we diagnose it. Diagnosis itself takes two tests. >> One is overnight sleep study in the lab and observation of a camera and a technician. Next thing is the immediate next day we do a test called MSLT. Okay.
(33:32) Multiple sleep latency test. >> So whole day we give them multiple chances to sleep. Okay. Five times we give them a chance >> half an hour 45 minutes. As soon as they're going to bed, they're falling asleep at least more than three times. Then we call them positive for narcopsy. Okay. >> Once it is diagnosed, they have medication.
(33:50) >> And teenagers, these people I'm sure in these days and their sleep cycles are very bad. When you're developing age sleep, bad sleep patterns, how will it affect them later? It will affect in so many multiple ways. Later they'll see so many impact. Okay. Their performance will go down first thing. So their concentration and focus will go down.
(34:24) They'll develop a lot of psychological issues >> and uh they'll develop you know uh depression, anxiety these kind of issues also. Okay. >> And once their sleep is not good they go into addictions. So sleep so they go into a lot of addictions also. Next thing is if they don't go into any of these immediately later impact is growth hormone effect. Okay.
(34:56) >> So not just growth hormone that is the age where all the hormones will be fluctuating changing their body changing their mind. >> Okay. and these hormonal imbalances out there. So the male and female hormones also change and that will impact their growth and development both physically and mentally. >> So to all the parents parents about their teenagers sleep what would you tell them? See and otherwise also there are two things in this what a parent should know first and parents or teenagers they say complaint saying
(35:32) 2:00 morning whatever so and he's feeling sleepy all the day or he's not able to attend the college segment a they will actually have lot sleep hygiene issues like they watch Netflix, they just don't feel like sleeping, they you know they go for a party or something like that. >> Sleep hygiene and the behavior >> explaining the adolescent on what is going to happen, what are the consequences, educate him and then he might we might see some improvement.
(36:10) Sometimes they're very resistant when we do behavior therapy or cognitive behavior therapy and then they improve. >> This is one segment of it. The other side is there's something called circadian rhythm internal biological clock. Okay. So there is a circadian rhythm mismatch normally also in adolescence. Okay.
(36:31) >> So they'll always sleep 2 hours later than what an adult sleeps or what a child sleeps. Okay. So there is a circadian rhythm disturbance we have to put few efforts like again doing some breathing exercises shutting down the screen and following sleep hygiene. Okay certain things at least we can overcome that huge difference in circadian rhythm.
(37:11) So one of the major complaint what parents come with but some many times it's not even in their control >> they're just unable to fall asleep that's the reason also this scroll so moving to Hyderabad as a city we have become IT hub lifestyle night shifts or party culture it's mostly people are awake throughout the night so how do we overcome this kind of culture because important and impact we'll see after a few years.
(37:45) So how do we overcome this kind of culture? >> Like India is capital for diabetes. It may become capital for sleep disorders also. It's already very high prevalence sleep issues >> compared to other countries. >> Yeah. Compared to many other countries. So this is again related to development also as you said there are so many MNC's or there are so many people working for you know night time or across time zones.
(38:12) Sometimes when it is professional, >> we can't avoid it. >> So there is a routine for a night shift worker >> that if they make sure they're doing it, it's fine. >> Okay. >> Because Hyderabad whole Hyderabad will be sleeping by 9. So that's impossible. Many people they have to earn money and they have to work for MNC's.
(38:38) So they have to work at night. >> Okay. We have a routine to develop in the day. So say 2:00 morning 7:00. So 7:00 8:00 they should be able to sleep. 7 hours. >> So that kind of a routine we can train them how they can do a healthy sleep routine for a night shift worker. Okay. >> This is one part of it.
(39:04) The second part of it is unnecessary things. So every time see once in a while you're going for inevitably we'll lose sleep once in a while is acceptable. So once in a while you go out on a social engagement that's acceptable but how often is this once in a while? So once a month should be different late 2 3 it's different but every now and then you're going like weekly two times three times >> you are awake till 2:00 3:00 definitely your health gets affected >> and fortunately what is a new trend we are seeing whether it is with Gen Z or
(39:44) maybe the next generations also the new trend is they're spending more time in spa they're spending more time in gym >> they are going to brunch they're going to breakfast they have this matcha kind of thing instead of alcohol. So shift of trend we are observing which is also a very good thing >> but uh shock waves sleep waves I want to touch upon because okay since I've been awake for 2 a.m.
(40:15) 2 3 hours morning so it'll be sorted. So but consistency of the timing is very bad. Not many people realize that. So how do we overcome situations? Yeah. So sleep shock as I said weekend it's a party time but otherwise I'll sleep at say 9:00. It's a huge difference. >> So that inevitably we have to avoid it. So there's no excuse for it.
(40:51) But say for example 9:00 I'll sleep at 10:00 on the weekend or maybe 10:30 on the weekend. That should be accepted. Okay. >> So half an hour to 1 hour it is accepted on a regular basis. Half an hour once in a while 1 hour. So that is accepted. But you're deviating yourself too much then definitely that will impact and you don't feel fresh the next day right so definitely that it has to be in one's control okay >> whether it is required as a profession or how is it >> but uh as you mentioned earlier uh we are a generation that are behind
(41:29) wellness culture so a lot of smart watches or smart rings how accurate are these so most of them are good enough. So I say I am using something so I don't want to name it because uh but uh see generally what I observe is Apple watch fitbeat ultra human and aura ring whoop band so these are commonly used and these are quite good >> so they can track we call something as deviation say I'm as a person I'm using Apple watch I'm using it for like couple of months so So I understand on an average how it is.
(42:09) So we need not worry so much like 80 80 and why it suddenly dropped to 60. Okay let me take an appointment go to a doctor. >> So on and off maybe some things will be there. You just recover from it that's all. Sometimes somebody compares one gadget with the other. Every 15 days they change a gadget and like So that is not an accurate exactly and that is not an accurate measurement.
(42:41) Also you're using an Apple Watch consistently use it for 2 to 3 months you'll get a grading and that's much better. >> But if you compare two devices or if you compare two people wearing two devices that may not be very accurate. >> Okay. >> Second thing is um it is a screening device.
(43:00) So name itself says it's a screening device. They're not diagnostic devices. >> But you say somebody's having snoring. Okay. So, Apple Watch which is the latest version, it is able to detect sleep apnea or it's able to give an alarm. >> Okay. >> You may have sleep apnea. So, consult a doctor. So, it's giving an alarm. >> That's a good indicator.
(43:19) But it is not saying that you have sleep apnea or it is not even saying that you don't have sleep apnea. >> It's just may may not. >> Yeah. May or may not. When it says may, just go consult and get your doubt cleared up. But don't rely on that as the diagnosis. So there's a discrepancy. >> So whom to trust question screening device is only may or may not >> but diagnostic tools are ultimate.
(43:52) >> Okay. Of course but these things few four or five things what I mentioned definitely they are doing good. >> Maybe some more will come up but right now what they're doing they're doing good. Another biggest trend is melatonin and gummies. So melatonin sprays, pills, you know, you know what I mean. So let me pop a melaton and bunny gummy.
(44:15) So are these good for health? So technically it's like hypothyroidism patients they use thyroid they take thyroid pill. Okay. So now do we say that thyroid? So it's the same thing with melatonin like thyroid is a hormone. Melatonin is also a hormone or a chemical which is produced in our body. >> Okay. >> And it is regulated with our sunlight exposure, screen time and all of this >> and our stress levels also.
(44:47) So in case you feel that you have melatonin deficiency rather you correct your sleep hygiene, go for exercise, get some sunlight, avoid screens. So thyroid okay so because melatonin ultimately again you're taking it so it may go into excess dose you may feel more sleepy more drowsy >> or underlying sleep is undiagnosed see if you have pneumonia you'll have cough you just buy over the counter medicine and drink it manage it for 2 to three days pneumonia only worsens so fluctuate pneumonia will worsen same thing with this. So palnologist or physician we'll
(45:34) get a checkup done right so maybe I have something else just check why not in sleep disorders so sleeplessness why do you want to take an overthe-counter medicine but they're so easily available yeah see for example thyroid is an overthe-counter medication but you don't take it right so cough syrup maybe one day two days you feel that it's a small flu you may take it >> control you'll go to your physician like there are so many things available.
(46:05) Melatonin is also available. >> It's not something because many medications are not just based out of prescription. >> So in an emergency they may use it >> if they just keep on using it without any consultation that is a problem. >> So what I've observed India it's still less your melatonin related stuff. Correct.
(46:28) If you go abroad like Europe or even Thailand, they have regular like chocolates. >> Correct. >> Even they have Japan. Oh, I saw a chocolate which is a melatonin chocolate. >> So then uh why would they let them do this if there >> they should not maybe they must be doing lot of awareness about it. That's the question. So first of all in India the problem is they don't even have awareness >> about sleep health and sleep medicine or about their sleep issues.
(47:04) >> They are not bothered about their sleep quality. >> So only those who are a little bit bothered or they are suffering they know about something like melatonin they're just consuming it. >> So the issue seems to be the issue is bigger in India that we are not even aware that sleep issue is existing.
(47:26) BA yes they must be doing their awareness and they must be trying hard >> but again there are so many brands whether it is neutricuticals pharmaceuticals >> so for business purposes they do a lot of things >> so and there are so many influencers these days who are not medical professionals so they just talk about whatever comes and whatever goes viral >> so now because of those contents also there are so many issues >> even supplements they openly talk about supplements >> supplements Yeah.
(47:55) So everybody even they're qualified not qualified they're just prescribing supplements. So it's not good say vitamin D now like postcoid is equ like people take vitamin D B12 when they're conscious when they're getting the test done test based me how to do the correction they're knowing they're taking it there is no problem absolutely no problem it's a good idea but you're not getting any vitamin D test done just because you're feeling weak assumption they're taking vitamin D so hyper vitaminos it's not good at all. So either you take
(48:31) a consultation and take as per consultation or otherwise you get your test done and if you're aware how to take it take it accordingly. >> Another major thing is sleeping pills. So they're not easily available. >> They're not fortunately they're not [laughter] >> but some people they use their influence and get it that happens but generally they're not available.
(48:51) >> But you know in movies what they do with sleeping pills at the con they try to you know do that. Yeah. Then it not just in movies. See I know many doctors who know about all these things and still because they're doctors they can write their own prescription and get some sleeping medication. So consume >> so there are >> oh doctors >> doctors themselves.
(49:16) So forget about common people medical knowledge for them at least it's not available they are safe. >> Okay. >> So now the doctors themselves are confusing they're consuming like that. So what about a normal person? So uh that's one problem. Second problem is sometimes they just change the prescription dates and you know they kind of manipulate and get them and use it. They don't go to checkups.
(49:39) They'll end up with addictions. >> So two ways medications two problems are there currently. >> First problem is okay we write a prescription and give we tell them that you need this for this period of time. After that you come back. >> Okay. >> No doctor says you use it for lifetime. So they have to come back >> one they won't come back they'll just keep on using it they get addicted dose tolerance today use 5 mg tomorrow you require 10 then 15 >> so dolerance there's a lady who went where 15 mg maximum use she went up to
(50:11) 125 mg >> wow >> she landed up in psychosis >> so she had mental health issues so and then she blames the doctor for it five years back so she never came for a review >> okay So it's like that. Second thing is second set of patients problem sleeplessness they're not able to sleep for one hour we write a medicine and give them they say that no medicines are addictive we don't want to take do something else.
(50:40) So when there's a problem you need to get treated and the treatment is that medicine sometimes not every time but sometimes >> but when it is given as a treatment do take it don't say that okay doctor gave me medication yes so when you don't take it also sleepless problems add so somebody needs it they need it so there are extremes so there's no like who does it optimally or there are very less people who does it >> but only doctor ad yeah exactly for that particular period.
(51:19) >> Exactly. So because sleep medication we run a couple of tests sometimes even if we don't run test they may have previous proper health record. So based on all those factors we advise the medication and when we address the medication very carefully we see what are the other health conditions they're suffering with what is the gender what is the weight and and they should come back we should know about their um how they're getting used to it or we do we need to change the medication factors >> yes >> so only on a doctor's advice they have
(51:48) to start or they have to continue okay >> and the doctor says do alternative treatments say go for CBT go for yoga go for the sleep hygiene practices they have to do it and that's when they can you know reverse from all that medications. >> How bad is obesity for sleep? >> Very bad.
(52:08) So 70% of the sleep issues belong to sleep apnea and snoring. So sleep apnnea obese >> yeah maximum like I won't say obese maybe 60% of the people are obese 40% of the people are lean they're fit but structural issues they will be having sleep apnnea but at least 60% of people just because of weight they're having sleep apnnea >> so weight reduction out there sleep apnea reverse hypothetics again uh I believe AI use chest AI develop chest to treat sleep apnea.
(52:44) So, so one thing is we are doing some research on that. We are still not into it completely but we we have certain better things like um for example sleep apnea CPAP device treatment. So CPAP device patient once they take CPAP say patient might be living in Kapa for example patient review after one week or after one month patient not examine every time so if we talk to them we understand the symptoms are getting better and we see the report from the CPAP then it's fine so we developed a cloud thing and uh the of course the CPAP company also
(53:25) supported us in developing that cloud thing. So a cloud based the data gets retrieved and uh we can see in our system and then we can change the settings if required. Okay. >> So the patient basically need not come to the clinic. >> So that's one thing where we are where we are already into. Okay.
(53:41) And the now what we are working on AI process is like how to detect as a screening thing. Okay. >> So and how to build CBTI apps. So AI so for example 10 points behavior changing behavior changing you need constant encouragement. So if I say you should avoid watching um TV or screen half an hour before sleep days and you'll try after third day the motivation goes slow.
(54:15) So then again you require something or somebody to motivate. So now every time you talking to a psychologist or meeting a psychologist for this is very hard. >> This is technically a simple thing but it's only an urge to do. >> So d when there are AI platforms or apps where u they can detect you wear a tracker and then uh you're doing it you're just at least screen time if it's able to detect that you watch screen.
(54:43) So immediately it gives an alarm saying it's high time like shut down the screen as a doctor advised you to do it. >> Wow. >> Atla if we build a 10 step or 15 step thing. So that 10 15 step is the CBT. >> Okay. >> Or BT. >> So now those things if we digitalize every day you will get reinforcement. After a point of time you'll get just habituated to it.
(55:08) So patient compliance we are planning to do certain things in AI but also definitely we are working into uh screening and diagnostic protocols and uh I'm sure a lot of people might want to meet you where do they meet you >> so they can meet me in sleep therapeutics it's in film nagar and kukat pali so filmimagar is our first branch and kukat pali is our second but I'm available 3 days in filmagar three days in kukat pali when I'm not there also there's other sleep specialist Dr.
(55:38) Manisha who is available. >> That's amazing. Lastly, please give the young people that are watching this important message about sleep. >> Five to six points I'll tell. First one is caffeine. So having coffee, black coffee, sipping it in classrooms is not a fashion. It's it's gone. Like parents generation if you see student smoking was a fashion. Yeah. Yeah.
(56:04) >> So they used to wear that bell bottom pants and they used to smoke in front of girls and that was a fashion. Eventually people realized it's no more a fashion and all of us stopped like we don't do it right. So like that sipping coffee in classroom in meetings that become a fashion. >> It's not a fashion.
(56:21) Don't take it as a fashion and just avoid caffeine. Instead maybe you can take green tea or something some hot water or something like that even if you want to drink something. Second thing is exercise. You have to do exercise but it has to be preferably in the morning. >> Okay. >> Not everyone can do in the morning or they don't like doing in the morning.
(56:37) So they can do in the evening before 7 p.m. I'll have a good sleep. That is a myth. That's how they think it to be. But it won't happen. So don't do late night exercise because all the gyms will be like bright and shining with people. So weight control is important. Gym is important but not in after 7 p.m. Anything before 7 p.m.
(57:03) Third thing is alcohol. As we discussed alcohol, late night alcohol will only disrupt sleep. So don't get addicted to it or don't consume it >> in the late hours. That's the third thing. And fourth thing is me time is important. Personal space is important. But again half an hour 45 minutes before sleep screens.
(57:24) Anything else should be better. If it's a screen please prepone it. That's another point. and sunlight exposure. So we live in closed buildings these days. So as and when possible just go for a walk half an hour five minutes or at least one hour look 10 minutes or just go out get some sunlight get some fresh air and come back.
(57:42) One you'll feel very fresh your productivity increases and that sunlight will help you sleep better at night. >> So these are few things which every individual should follow respective of their age. It's like you are telling me but [laughter] but that's amazing. Thank you so much for enlightening us on sleep and thank you so much for being with us on unscripted.
(58:02) >> Thank you so much Magna because you took us such a good topic because very much important for uh awareness building in sleep medicine. Thank you for doing the podcast. >> Thank you. [music]
Author Name:Unscripted with Meghana Reddy
Youtube Channel Url:https://www.youtube.com/@UnscriptedMeghana
Youtube Video URL:https://www.youtube.com/watch?v=AHGyvIScVTQ
Title: Why Young Indians Can’t Sleep Anymore | Dr. Harshini Errabelli, Sleep Specialist | Unscripted
Author Name: Unscripted with Meghana Reddy
Description: Dr. Harshini Errabelli, Interventional Pulmonologist & Sleep Specialist, explains everything you need to know about sleep health, sleep apnea, snoring, insomnia, women's sleep issues, sleeping pills, AI in sleep medicine, and much more.
Sleep is one of the most overlooked pillars of health—but poor sleep can silently increase your risk of high blood pressure, diabetes, heart disease, stroke, obesity, anxiety, and poor productivity,
Whether you struggle with snoring, feel tired despite sleeping for 8 hours, work night shifts, or simply want to improve your sleep quality, this episode is packed with expert advice backed by medical science.
⏱️ Timestamps
00:00 Preview
01:51 Introduction to Dr. Harshini
03:11 What is Interventional Pulmonology & Sleep Medicine?
05:52 Why Sleep Disorders Are a Growing Health Concern
08:38 What Defines a Good Night's Sleep?
10:14 Why Do We Need 6–8 Hours of Sleep?
13:36 What Is Sleep Apnea?
20:46 Women & Sleep: Why Women Experience More Sleep Issues
24:03 PMS, Insomnia & Natural Ways to Sleep Better
31:22 What Is Hypersomnia & Narcolepsy?
37:20 Hyderabad's IT Lifestyle & Night Shifts: Can You Still Sleep Well?
48:40 Sleeping Pills: Risks, Addiction & Medical Advice
52:34 How AI Is Transforming Sleep Medicine
55:19 Where Can Patients Consult Dr. Harshini?
55:42 Final Sleep Tips Everyone Should Follow
#sleephealth #DrHarshiniErrabelli #sleepapnea #pulmonologist #sleepspecialist #healthpodcast #medicalpodcast #healthysleep #snoring #insomnia #wellness #Healthcare #healthtips #podcast #sleepmedicine
Transcript:
(00:00) You're known as interventional pulmonologist and a [music] sleep specialist. So pulmonology is a special which deal with lung disorders maybe as COPD TB and all of that. Then sleep medicine issue they may [music] end up in cardiac issues, hypertension, diabetes. So diabetes [music] focuses good night [music] sleep.
(00:39) So 6 to 8 hours of duration then quality. So still we are not feeling fresh in the morning and maybe snoring it's a sign for deep sleep or you know it's a joke sometimes. Is [music] it a real health issue? >> It's a health worst worst. ODI oxygen drop 60 50 maybe in the next couple of years the patient may develop hypertension or he may land women have poor sleep patterns.
(01:09) Is that true? Generally women hormone imbalance [music] and second thing is my father he falls asleep in 2 minutes and my mother is sleeping on the other side wondering how can This pattern is little common. Your mother might get good sleep. Is it good? Definitely 100% 10 minutes a check. I don't feel sleepy [music] almost 13 Funny
(01:54) thing to finish [clears throat] interventional pulmonologist ologist sleep specialist first dedicated sleep center therapeutics doctor sleeper
(02:55) I think Dr. Harshu, welcome to Unscripted. Hi Dr. Harshini, thank you so much for being with us on Unscripted today. How are you doing? >> Hi, thank you so much for inviting. I'm good and how are you doing? >> I'm good, thank you. So to start off, you're known as interventional pulmonologist and a sleep specialist.
(03:17) So basics yeah interventional palmology basically palnology I think so palnology is a special which deal with lung disorders maybe as COPDs TB and all of that so intervention deals with all the procedures related so maybe a lung cancer patient we diagnose it with some procedure and then we treat it with certain procedures so any procedures specialization palmology and then sleep medicine palnology so it's a sub specialization in palnology so certain people they can also deviate and do sleep medicine so I did my fellowship in interventional
(03:55) palnology also in sleep medicine yeah so native but I moved to Hyderabad after my marriage and then I did my fellowships so Hyderabad when I thought of doing interventional paln technology. So corporate hospital there I could see there were lot of patients who were having lung cancer issues serious problems.
(04:25) So they required proper diagnosis and highend treatments but there are good number of doctors and good number of hospitals who are doing it in a very structured way. Yeah. But snoring at least it takes half an hour of time. Yes. So and second thing even for diagnosis purpose this was being done by many non-medical people. >> Okay.
(05:03) uh and there were very few doctors who were focusing on it and very few hospitals who were focusing on sleep labs. So even though it's not very expensive the focus is not there >> and treatment the CPAP machines or few surgeries they're not done in the same place. >> So what I felt was we should have a place or a platform which has everything end to end and second thing is patients do not know the confusion.
(05:33) So they keep thinking that first of all problem even if problem they keep going to different specialists and they try to figure out what's a solution and they land up in pills. >> So we thought we should give a platform for patient awareness also and also for patients ease and convenience is a everyday thing. So um as per the study almost 70% of people observe some sleep uh issues.
(06:05) So is that reason why you thought you should uh help these people? >> Definitely. Yes. So cancer patient one in 100 or one in 200 at the highest incidence but sleep related issues one in five people that is the incidence. So lot lot of people are suffering with sleep issues. Lot of people are not having awareness and they're ignoring it and lot of people are suffering from complications of it.
(06:33) 10 years snoring 10 years sleep issue they may end up in cardiac issues, hypertension, diabetes. So diabetes focuses underlying sleep issue completely. So when we treat this we can prevent so many other issues. So is this why sleep therapeutics came into picture and you decided to be an entrepreneur doctor to entrepreneur? >> Yes, definitely.
(06:58) >> So what do you do at sleep therapeutics? So sleep therapeutics is an advanced center for sleep medicine. So we so patient key sleep issue sleeplessness issue they can come they can do take consultations. Once a sleep specialist consultation is done then sometimes sleep study and test requirement. So we have uh level one, level two and level three sleep studies. Okay.
(07:22) >> Different levels of sleep studies. Patient requirement. We do a sleep study. So we have sleep labs for that. And uh we also do home sleep test. Once the test is done and the report is done, we assess and we give treatment to patients. Okay. CPAP mach. So CPAP instead of just buying and using it, they can experience it at the clinic first.
(07:44) >> Comfortable. There are few options. Okay. So they can explore them. We call it a pap clinic experience >> and then once they do it they can take a trial and then they can buy and use the device. Okay. >> Once they're on devices also we do the followup and we see that their end to end care is provided.
(08:03) So these patients are also so they might require a dietician support. They require a physiotherapist or a fitness coach support. Sometimes sleeplessness patients they'll require a psychotist or a psychologist support. So we have many behavioral therapies, cognitive behavior therapy, ACT, these are all done by the clinical psychologists and we also have surgeons with us.
(08:23) So beriatric surgeon, ENT surgeon. So they perform surgical interventions. So this is a place where any sleep disorder is addressed from roots. >> So the major thing is root cause observe it gets much easier to diagnose. >> Exactly. So before we uh get into the myths about sleep, I want to first ask you good night sleep.
(08:45) So good night sleep has two three components. First one is duration. So minimum 6 to 8 hours of duration actually 7 to n American Academy of Sleep Med. But many people they are good with 6 hours also. So 6 to 8 hours of duration then quality. So still we are not feeling fresh in the morning maybe the quality is not good and within half an hour.
(09:13) So so that decides the quality of the sleep. And third thing is consistency. So there is something called sleep shocks. So I should maintain good sleep. Even though their habit is to sleep at 11, they start sleeping at 9. two days again they go back to 11 or 12. So two hours fluctuations they are called sleep shocks.
(09:36) >> So you should maintain a consistent timing for sleep that consistency >> but that that's so difficult. >> Yeah but at least half an hour plus or minus should be fine but more than that is generally not acceptable. >> Okay. So that means nobody is following. >> Most of people do and people are getting more aware so they are trying to do it at least.
(10:01) So they may not sleep at 8 or 9. So generally even if they sleep at 11 or 12 or maybe 2. So work shocks. So all these define a good sleep 8 hours of sleep. So why 8 hours? Is there a particular study that says 8 hours of sleep? >> So generally sleep. So every cycle is 90 minutes. So we at least need to complete five cycles of sleep.
(10:29) So five cycles means minimum of 6 hours but sometimes it may take time. So half an hour to fall asleep and then washroom you may take 15 minutes. Okay. >> So for that it may take another 1 hour or 2 hours extra. And sometimes what happens individual person to person say I may require 6 hours of sleep you may require 8 hours of sleep.
(10:51) So individual satisfaction of sleep the next day morning freshness. So again individual to individual we take a range of 6 to 8 hours you know they even show off so they train themselves so is it possible? Yeah, there are few techniques like yoga nidra, there are a few things like when they meditate a lot, so they'll get a hang of themselves, they get a control, but we don't suggest four hours of sleep.
(11:33) So, so now it's no more an achiever's thing. Now an achiever's thing. Achievers always have health goals now like these days. So if you see the younger generations now, they don't want to overwork. They don't want to overdo things. >> Why? They're prioritizing what's my diet, what's my, you know, me time or my mind health and then what's my sleep health.
(11:55) So they're prioritizing and I think that's the right way of doing things. So we should always prioritize and four hours of sleep normally every 90 minutes we get some time of REM sleep, RM sleep, which is a deep sleep. So if you complete 6 to 8 hours you'll get at least 1 and 1/2 hour of deep sleep. So 1 and 1 half hour deep body will not relax it will not restore and energy conservation nothing will happen.
(12:23) So repaircess and sleep there is certain people in whom light is yoga. So there they can get 1 and a half hour of sleep in 4 to 5 hours they generally feel fresh and relaxed >> but average it's not possible. So we generally say it is six. But what about alcohol? Even older people get good sleep. Is it good? Definitely wrong%.
(12:56) So alcohol is a seditive. It will completely ruin the deep sleep. So once you consume alcohol, see anytime anyone consumes alcohol, you can ask them did you sleep? they'll say yes but the next day they still feel groggy. >> Okay. >> So if it was a good sleepover >> hangover they call it hangover and they don't feel that fresh.
(13:21) >> So if you use a tracker also it literally says your sleep efficiency is poor. Okay that's because of the deep sleep. So alcohol and sleep are totally contradictory. Please listen to this everyone. [laughter] >> Yes. Uh so moving to the biggest epidemic it's called uh sleep apnea and you specialize in it. So sleep apnea.
(13:45) Yeah. So nose lungs. So wherever oxygen is flowing. So airway multiple places. Okay. Say for example nose deviated nasal septum sinus issue adeninoids tonsils. >> Sometimes your tongue is base of the tongue is very thick uvula is very long. obese patients. So a fat over neck they create an obstruction over the airway. Okay.
(14:11) >> So airway tends to collapse and the narrowing oxygen entry body low oxygen signal reaches brain and brain starts giving wake up signal. Okay. >> So wake up signals sleep disturb. Okay. >> So sleep disturbance deep sleep quality of the sleeper they start sleepy they start feeling sleepy in the daytime.
(14:31) They'll have headaches, body pains, fatigue and concentration focus issues, memory issues daytime along with this airways narrowing whatever air is entering it's entering through narrowed space. There's a sound. >> So that's called snoring. >> So all this spectrum is called sleep apnnea. >> Okay. >> And it leads to multiple issues like cardiac issues, neurological issues and psychological issues even social impact road traffic accidents and all of that.
(14:57) So snoring snoring it's it's a sign for deep sleep or you know it's a joke sometimes. So is it a real health issue? It's a health hazard. So >> worst worst. So basically snoring not everyone who snores may have sleep apnnea but at least 90% of the people tend to have sleep apnnea. So primary snoring primary snoring oxygen deprivation oxygen is okay.
(15:29) So at that time it's not a health issue but this is very less population most of them have sleep apnnea sleep apnnea they have severities. So mild there's nothing much to worry moderate only light sleep effect nothing much to worry but deep sleep effect severe sleep apnea >> they will have lot of health issues cardiac and other health issues >> but some people are snoring while they go into deep sleep also right >> so they think that they're going into deep sleep >> no but the other person >> yeah so sleep apnea problem other person they can only hear snoring or sometimes
(16:11) they say that okay this person asleep person so these kind of so apnea spell gasping for air other person may observe sometimes sometimes it's only snoring specific patient sometimes they'll have daytime symptoms sleep deprivation symptoms but sometimes they'll not have anything so deep okay Now deep sleep the sleep profile light sleep deep sleep they should be very smooth. So fragment.
(16:47) So when these breaks happen quality is getting disturbed. So deep sleep breaks sleep quality in a better way to put it in a better way it's like that. >> So snoring. >> So snoring and sleep apnnea first thing is we have to get a sleep study done. >> Okay. So if somebody is having any co-orbidities like um uncontrolled diabetes, cardiac issues they're having sleeplessness also heavily disturbed sleep patients we do a inlab sleep study.
(17:21) So sleep we connect everything. So head and there's a camera technician. So they'll sleep in the sleep lab and technician will start the recording overnight. He'll be observing night if he feels that sleep apnnea. He'll connect a treatment device. Okay. >> And he'll see at what pressures the sleep apnea is getting under control.
(17:46) So sleep whereas home sleep only snoring they don't have any sleep issue or they don't have any coorbidities. So technician goes home he connects the device come back morning device pick up and the report is done by like in 2 three hours and basis we assess sleep apnnea is there not there and what's the severity.
(18:11) So if it is severe sleep apnoa then if they're obese then we have to go for weight loss and also CPAP device or mandible advancement devices. If it is lean patient we can go for surgical approach also. >> Okay. Okay. >> So there are surgery device weight loss work there are different uh treatments. So as you mentioned earlier the big three uh mostly sleep apnea it can cause to blood pressure or diabetes or even cardiac issues.
(18:42) So how often does it happen or sleep apnea yeah patient to patient for example most of the patients highest risk is cardiac. Okay. So sleep report. Second thing is say ODI maybe in the next couple of years or at the most by 5 years the patient may develop hypertension or he may end up with a heart attack. >> Okay.
(19:30) So sometimes patients BP okay so sometimes they'll have more impact on their hormones so oxygen fluctuation sleep fragmentation so in that case hormone imbalance insulin is a hormone so diabetes so some people with hypothyroidism there is an eye issue called glaucom >> okay >> so intracular pressures again it is something related to BP So they don't have anything but they just develop a glaucoma issue.
(19:56) >> So now the patient comes from the opthalmologist patient glaucoma only maybe sleep apnnea is there and >> so depending on the patient severity and the oxygen fluctuation and fragmentation of sleep anytime between like 1 year to maybe 10 years in between that time they may develop any complication. >> Okay. So you can predict.
(20:17) >> Yeah. On a sleep study we can predict. >> Wow. Not many people know about this. No, not many people know that. >> So very interesting. Actually, I'm still stuck on the thought. Sometimes snoring when we do a sleep study, the sleep apnnea may not be that severe or the even if sleep apnnea sever oxygen fluctuation may not be that severe.
(20:38) Atlantic patients maybe 10 years we may expect we'll explain that this may happen but uh sometimes nothing will happen. So moving to women, women in sleep it's a very different relationship altogether. So men women have poor sleep patterns. Is that true? Yeah. Uh generally women hormonal imbalance and second thing is they undergo different phases in life like they like puberty and then pregnancy lactation and then permenopausal postmenopausal phases hormones.
(21:17) So there's a big impact. Second thing is they are more vulnerable to stress. So stress induced sleeplessness is also very high. So invulnerability that will cause and third thing is for insomnia as such female gender has a higher predisposition and they have more predominant genes again from the female on this end but genetic predispos >> and in the menstrual cycle they may lose lot of blood and they're more prone for anemas.
(21:48) So iron deficiency and vitamin B12 deficiency it is more prone for insomnia female we see more insomnia maybe I'll give you an example mind example so my father he falls asleep in 2 minutes and my mother is sleeping on the other side wondering how can so it's common yes this pattern is little common and uh as you said your mother and she might be in a permenopausal period also.
(22:21) So that could be one of the reasons and as I said above reasons all of them will trigger sleeplessness in women and insomnia is very common in women. Yeah. So >> but snoring is common in men. >> Snoring is generally common in men but yeah we can see in women also if they are obese then it is seen in both men and women.
(22:42) So kagapote as for general predisposition men are more of sleep apnnea women are more of insomnia. >> Okay. So what about PCOS? PCOS and sleep you know most girls these days go through it. Does it have a effect on sleep? >> Yes it has 100% effect on sleep and it's birectional. Okay. >> So PCOS now they're calling it PMOS also.
(23:06) So why they're calling it PMO is because endocrine factor metabolic factor they used to think ovary has cyst and hormone imbalance they're developing all the symptoms now they wanted to you know uh reframe it or rephrase it for proper educational purpose. So they're saying it is polytabolic endocrine symptoms. So and this syndrome is having a sleep included in it.
(23:35) >> Okay. >> So once the hormones are in imbalance and uh they have a weight issue at that point of time they'll have sleep issues. So sleeplessness, sleep apnnea. Okay. >> So most commonly sleeplessness and when they're having sleeplessness for a long period of time hormone imbalance. >> So it's a birectional thing. Okay.
(23:55) >> And it's highly associated. So fix lifestyle is the first thing we have to fix. But uh uh every month uh periods the menstrual cycle time low I personally like a two you know PMS our time low sleeplessness I I observe it so how do we overcome I'm sure everyone goes through that yes lot of people go through it soandic they'll have abdominal pain or cramps and then sleep issues but yes as you said deviation definite so again we have to overcome it by doing some deep breathing exercises we have to do something called JPMR
(24:34) that's a Jacobson progressive muscle relaxation exercise and uh we have to practice meditation and we have to do we can do some yoga also in case somebody is into yoga >> so scientifically there's a very good evidence that yoga is helpful to deal in prevention and treatment of insomnia so who is having mild insomnia who is having little hormonal imbalances yoga is doing very good in treating insomnia so as The preventive measure it is helpful kabati all those who are having this mild issues or fluctuations.
(25:06) So always you can do meditation for 5 to 10 minutes deep breathing excess and yoga that will help you deal with it. Okay. >> And there are few organic teas like high viscous tea, chamomile tea, lavender te they support melatonin levels and there's something called sleep hygiene. So when we follow sleep hygiene generally our sleep will be good even in unusual timings.
(25:29) So chamomile particularly is known for sleep conum calming. So does it really work? Personally n when I take it I don't see a difference. So where does it work? So chamomile is known to have some impact in increasing or improving melatonin levels. So those who are in closed spaces and those who are having high levels of stress.
(25:50) >> Okay. So it shows a little bit of improvement but at the same time there is no scientific evidence proving that chamomile and hibiscus 100% work just many patients do improve with it. For people who are feeling more relaxed with it yes definitely they can work on that. >> Uh we have audience of young people and culture let me scroll for some time before bedtime.
(26:17) So how good and I'm sure it's bad. [laughter] So you know the answer everyone knows the answer. So the thing is screen time is very bad. Basically blue light it'll cut down the melatonin. >> So morning lacy when we are exposing to sunlight basically our cycle works like this for sleep. So internal rhythm and cortisol. So in the night melatonin morning okay >> and cortisol is reverse of it.
(26:50) So cortisol is a stress hormone. So and in the morning cortisol so you feel like doing some work and being active. Now melatonin triggers with sunlight exposure. Morning sunlight. Okay. Whereas blue light will cut down this melatonin. So you're using screens contin becoming active. Okay. >> Second thing screens will also trigger cortisol levels.
(27:19) And late night cortisol levels. So they will definitely damage the sleep. So recommended sleep hygiene point is you should avoid screens at least 45 minutes before sleep. You can do book reading, you can talk to people, you can listen to light music. So these are you know I I'll talk about myself 10 minutes I don't feel sleepy so when I'm scrolling suddenly I drop my phone and pass out. Yeah.
(27:52) So that is an uh link. So it is something called say for example kids. I'll give you a good example. So newborns or like oney old whenever the parent doesn't rock them then they don't sleep. >> So it is a link which they develop. It's a psychological linking process. It's in the head. >> The same thing happens with us.
(28:24) >> So if you want to deict from it, yes definitely you can. But uh you know we go through work, school, college whatever evening we are doing a lot of things we we let go of uh correct. >> Yeah the me time can be there but it should be there like you know before dinner or like after dinner for a while but before your bedtime just before you go to sleep in case you avoid it and sleep you can see the difference. Okay.
(28:54) >> So at least half an hour. So whatever you time that me time should be only before sleeping. >> So that's the point. >> It can be any time like before dinner. Immediately after dinner. So ideally also dinner say dinner sleep we need to have 1 to two hours of gap. Okay. >> When the gap is the first 1 hour maybe you can use it for your me time.
(29:15) But after that 1 hour just do a sleep routine. So but another big thing is we see a lot of energy drinks, caffeine, a lot of these things all around and uh in this world busy we have to consume them. >> So how does this affect sleep? So this is again one more psychological addiction I will say. See for example caffeine that will have proper physical addiction >> but um energy drinks yes again they have caffeine so we have physical addiction but tea or like a few habits so they don't have physical addiction they're
(29:50) all psychological addiction >> so uh you can have caffeine in the morning okay I'll tell you a simple where a study was done they took three groups okay >> group A they people they consumed caffeine in the morning afternoon and in the late evening >> okay So their sleep duration they compared with other two groups where group two took them in the morning and in the afternoon okay maybe 3:00 or 4:00.
(30:15) Group C did not take any caffeine at all. >> So group B and group C were at least doing better with the sleep. >> Okay. >> But group A was doing worse. It at least take 8 hours to 12 hours of time. Okay depending on the concentration. for drinking black coffee. See, black coffee have black coffee. Good for metabolism, good for cell repair and all that.
(30:38) So, black coffee should be taken in the morning. >> Okay. >> So, it should not be taken in the afternoon or it should not be taken at night time. Okay. So, many times people start taking it at 5:00 6:00 and they say that I'm not getting sleep. >> So, caffeine will definitely spoil your sleep. So, energy drinks is the same.
(30:53) They have caffeine. Yeah. >> So any caffeinated drinks, they should not be taken after like 3 p.m. >> What about matcha? They say it has lesser caffeine. So it's much relaxing in the evenings. >> So it has lesser caffeine but it has caffeine. >> So somebody who is already having sleep issue, they should not take it in the evening.
(31:13) But somebody's not having a sleep issue since the concentration they may have it at 4:00 or 5:00. It's still fine. So there's another term hypers. >> So can you tell I think so tell us about so hypersominal sense is insomnia there's no sleep. So hypersomninal sense is excessive sleep. Okay. >> So they sleep left right center in the night also in the day also all the time they're sleepy.
(31:41) >> So one of the major reasons is sleep apnnea. >> So night not just sleep apnnea. One thing is night duration of the sleeper. So they're sleeping only four hours as you said when they sleep only four hours for any reason they're working or they're watching Netflix whatever they're doing >> uh less duration while they feel sleepy that's just a sleep deprivation okay second thing is low low quality of sleep so they don't follow any sleep hygiene so they don't have any routine for sleep >> they don't exercise they don't they do
(32:17) watch a lot of screens they take lot of coffee in the morning that will disturb the quality of sleep. >> Okay. >> So a low quality sleep will lead to hypersnal sense or excessive sleepiness in the day. Third thing low quality sleep in spite of having a good sleep behavior they may have sleep apnnea. >> Okay. >> So when they have sleep apnnea excessive daytime symptom sleepiness is one of the thing common reasons the most rare reason is narcolepsy.
(32:43) >> Okay. >> So narcolepsy patient will have a deficiency of orexin. >> Okay. So it's a chemical which regulates the sleep and thing basically the thing is a switch. Okay. >> So switch in sleep all the time. So night also they're sleeping for 10 hours properly with good quality. Day also they can sleep for 10 hours if given a chance.
(33:15) >> So this is narcolepsy but this is very rare. So uh how do you treat these people? >> So they have medications. So first we diagnose it. Diagnosis itself takes two tests. >> One is overnight sleep study in the lab and observation of a camera and a technician. Next thing is the immediate next day we do a test called MSLT. Okay.
(33:32) Multiple sleep latency test. >> So whole day we give them multiple chances to sleep. Okay. Five times we give them a chance >> half an hour 45 minutes. As soon as they're going to bed, they're falling asleep at least more than three times. Then we call them positive for narcopsy. Okay. >> Once it is diagnosed, they have medication.
(33:50) >> And teenagers, these people I'm sure in these days and their sleep cycles are very bad. When you're developing age sleep, bad sleep patterns, how will it affect them later? It will affect in so many multiple ways. Later they'll see so many impact. Okay. Their performance will go down first thing. So their concentration and focus will go down.
(34:24) They'll develop a lot of psychological issues >> and uh they'll develop you know uh depression, anxiety these kind of issues also. Okay. >> And once their sleep is not good they go into addictions. So sleep so they go into a lot of addictions also. Next thing is if they don't go into any of these immediately later impact is growth hormone effect. Okay.
(34:56) >> So not just growth hormone that is the age where all the hormones will be fluctuating changing their body changing their mind. >> Okay. and these hormonal imbalances out there. So the male and female hormones also change and that will impact their growth and development both physically and mentally. >> So to all the parents parents about their teenagers sleep what would you tell them? See and otherwise also there are two things in this what a parent should know first and parents or teenagers they say complaint saying
(35:32) 2:00 morning whatever so and he's feeling sleepy all the day or he's not able to attend the college segment a they will actually have lot sleep hygiene issues like they watch Netflix, they just don't feel like sleeping, they you know they go for a party or something like that. >> Sleep hygiene and the behavior >> explaining the adolescent on what is going to happen, what are the consequences, educate him and then he might we might see some improvement.
(36:10) Sometimes they're very resistant when we do behavior therapy or cognitive behavior therapy and then they improve. >> This is one segment of it. The other side is there's something called circadian rhythm internal biological clock. Okay. So there is a circadian rhythm mismatch normally also in adolescence. Okay.
(36:31) >> So they'll always sleep 2 hours later than what an adult sleeps or what a child sleeps. Okay. So there is a circadian rhythm disturbance we have to put few efforts like again doing some breathing exercises shutting down the screen and following sleep hygiene. Okay certain things at least we can overcome that huge difference in circadian rhythm.
(37:11) So one of the major complaint what parents come with but some many times it's not even in their control >> they're just unable to fall asleep that's the reason also this scroll so moving to Hyderabad as a city we have become IT hub lifestyle night shifts or party culture it's mostly people are awake throughout the night so how do we overcome this kind of culture because important and impact we'll see after a few years.
(37:45) So how do we overcome this kind of culture? >> Like India is capital for diabetes. It may become capital for sleep disorders also. It's already very high prevalence sleep issues >> compared to other countries. >> Yeah. Compared to many other countries. So this is again related to development also as you said there are so many MNC's or there are so many people working for you know night time or across time zones.
(38:12) Sometimes when it is professional, >> we can't avoid it. >> So there is a routine for a night shift worker >> that if they make sure they're doing it, it's fine. >> Okay. >> Because Hyderabad whole Hyderabad will be sleeping by 9. So that's impossible. Many people they have to earn money and they have to work for MNC's.
(38:38) So they have to work at night. >> Okay. We have a routine to develop in the day. So say 2:00 morning 7:00. So 7:00 8:00 they should be able to sleep. 7 hours. >> So that kind of a routine we can train them how they can do a healthy sleep routine for a night shift worker. Okay. >> This is one part of it.
(39:04) The second part of it is unnecessary things. So every time see once in a while you're going for inevitably we'll lose sleep once in a while is acceptable. So once in a while you go out on a social engagement that's acceptable but how often is this once in a while? So once a month should be different late 2 3 it's different but every now and then you're going like weekly two times three times >> you are awake till 2:00 3:00 definitely your health gets affected >> and fortunately what is a new trend we are seeing whether it is with Gen Z or
(39:44) maybe the next generations also the new trend is they're spending more time in spa they're spending more time in gym >> they are going to brunch they're going to breakfast they have this matcha kind of thing instead of alcohol. So shift of trend we are observing which is also a very good thing >> but uh shock waves sleep waves I want to touch upon because okay since I've been awake for 2 a.m.
(40:15) 2 3 hours morning so it'll be sorted. So but consistency of the timing is very bad. Not many people realize that. So how do we overcome situations? Yeah. So sleep shock as I said weekend it's a party time but otherwise I'll sleep at say 9:00. It's a huge difference. >> So that inevitably we have to avoid it. So there's no excuse for it.
(40:51) But say for example 9:00 I'll sleep at 10:00 on the weekend or maybe 10:30 on the weekend. That should be accepted. Okay. >> So half an hour to 1 hour it is accepted on a regular basis. Half an hour once in a while 1 hour. So that is accepted. But you're deviating yourself too much then definitely that will impact and you don't feel fresh the next day right so definitely that it has to be in one's control okay >> whether it is required as a profession or how is it >> but uh as you mentioned earlier uh we are a generation that are behind
(41:29) wellness culture so a lot of smart watches or smart rings how accurate are these so most of them are good enough. So I say I am using something so I don't want to name it because uh but uh see generally what I observe is Apple watch fitbeat ultra human and aura ring whoop band so these are commonly used and these are quite good >> so they can track we call something as deviation say I'm as a person I'm using Apple watch I'm using it for like couple of months so So I understand on an average how it is.
(42:09) So we need not worry so much like 80 80 and why it suddenly dropped to 60. Okay let me take an appointment go to a doctor. >> So on and off maybe some things will be there. You just recover from it that's all. Sometimes somebody compares one gadget with the other. Every 15 days they change a gadget and like So that is not an accurate exactly and that is not an accurate measurement.
(42:41) Also you're using an Apple Watch consistently use it for 2 to 3 months you'll get a grading and that's much better. >> But if you compare two devices or if you compare two people wearing two devices that may not be very accurate. >> Okay. >> Second thing is um it is a screening device.
(43:00) So name itself says it's a screening device. They're not diagnostic devices. >> But you say somebody's having snoring. Okay. So, Apple Watch which is the latest version, it is able to detect sleep apnea or it's able to give an alarm. >> Okay. >> You may have sleep apnea. So, consult a doctor. So, it's giving an alarm. >> That's a good indicator.
(43:19) But it is not saying that you have sleep apnea or it is not even saying that you don't have sleep apnea. >> It's just may may not. >> Yeah. May or may not. When it says may, just go consult and get your doubt cleared up. But don't rely on that as the diagnosis. So there's a discrepancy. >> So whom to trust question screening device is only may or may not >> but diagnostic tools are ultimate.
(43:52) >> Okay. Of course but these things few four or five things what I mentioned definitely they are doing good. >> Maybe some more will come up but right now what they're doing they're doing good. Another biggest trend is melatonin and gummies. So melatonin sprays, pills, you know, you know what I mean. So let me pop a melaton and bunny gummy.
(44:15) So are these good for health? So technically it's like hypothyroidism patients they use thyroid they take thyroid pill. Okay. So now do we say that thyroid? So it's the same thing with melatonin like thyroid is a hormone. Melatonin is also a hormone or a chemical which is produced in our body. >> Okay. >> And it is regulated with our sunlight exposure, screen time and all of this >> and our stress levels also.
(44:47) So in case you feel that you have melatonin deficiency rather you correct your sleep hygiene, go for exercise, get some sunlight, avoid screens. So thyroid okay so because melatonin ultimately again you're taking it so it may go into excess dose you may feel more sleepy more drowsy >> or underlying sleep is undiagnosed see if you have pneumonia you'll have cough you just buy over the counter medicine and drink it manage it for 2 to three days pneumonia only worsens so fluctuate pneumonia will worsen same thing with this. So palnologist or physician we'll
(45:34) get a checkup done right so maybe I have something else just check why not in sleep disorders so sleeplessness why do you want to take an overthe-counter medicine but they're so easily available yeah see for example thyroid is an overthe-counter medication but you don't take it right so cough syrup maybe one day two days you feel that it's a small flu you may take it >> control you'll go to your physician like there are so many things available.
(46:05) Melatonin is also available. >> It's not something because many medications are not just based out of prescription. >> So in an emergency they may use it >> if they just keep on using it without any consultation that is a problem. >> So what I've observed India it's still less your melatonin related stuff. Correct.
(46:28) If you go abroad like Europe or even Thailand, they have regular like chocolates. >> Correct. >> Even they have Japan. Oh, I saw a chocolate which is a melatonin chocolate. >> So then uh why would they let them do this if there >> they should not maybe they must be doing lot of awareness about it. That's the question. So first of all in India the problem is they don't even have awareness >> about sleep health and sleep medicine or about their sleep issues.
(47:04) >> They are not bothered about their sleep quality. >> So only those who are a little bit bothered or they are suffering they know about something like melatonin they're just consuming it. >> So the issue seems to be the issue is bigger in India that we are not even aware that sleep issue is existing.
(47:26) BA yes they must be doing their awareness and they must be trying hard >> but again there are so many brands whether it is neutricuticals pharmaceuticals >> so for business purposes they do a lot of things >> so and there are so many influencers these days who are not medical professionals so they just talk about whatever comes and whatever goes viral >> so now because of those contents also there are so many issues >> even supplements they openly talk about supplements >> supplements Yeah.
(47:55) So everybody even they're qualified not qualified they're just prescribing supplements. So it's not good say vitamin D now like postcoid is equ like people take vitamin D B12 when they're conscious when they're getting the test done test based me how to do the correction they're knowing they're taking it there is no problem absolutely no problem it's a good idea but you're not getting any vitamin D test done just because you're feeling weak assumption they're taking vitamin D so hyper vitaminos it's not good at all. So either you take
(48:31) a consultation and take as per consultation or otherwise you get your test done and if you're aware how to take it take it accordingly. >> Another major thing is sleeping pills. So they're not easily available. >> They're not fortunately they're not [laughter] >> but some people they use their influence and get it that happens but generally they're not available.
(48:51) >> But you know in movies what they do with sleeping pills at the con they try to you know do that. Yeah. Then it not just in movies. See I know many doctors who know about all these things and still because they're doctors they can write their own prescription and get some sleeping medication. So consume >> so there are >> oh doctors >> doctors themselves.
(49:16) So forget about common people medical knowledge for them at least it's not available they are safe. >> Okay. >> So now the doctors themselves are confusing they're consuming like that. So what about a normal person? So uh that's one problem. Second problem is sometimes they just change the prescription dates and you know they kind of manipulate and get them and use it. They don't go to checkups.
(49:39) They'll end up with addictions. >> So two ways medications two problems are there currently. >> First problem is okay we write a prescription and give we tell them that you need this for this period of time. After that you come back. >> Okay. >> No doctor says you use it for lifetime. So they have to come back >> one they won't come back they'll just keep on using it they get addicted dose tolerance today use 5 mg tomorrow you require 10 then 15 >> so dolerance there's a lady who went where 15 mg maximum use she went up to
(50:11) 125 mg >> wow >> she landed up in psychosis >> so she had mental health issues so and then she blames the doctor for it five years back so she never came for a review >> okay So it's like that. Second thing is second set of patients problem sleeplessness they're not able to sleep for one hour we write a medicine and give them they say that no medicines are addictive we don't want to take do something else.
(50:40) So when there's a problem you need to get treated and the treatment is that medicine sometimes not every time but sometimes >> but when it is given as a treatment do take it don't say that okay doctor gave me medication yes so when you don't take it also sleepless problems add so somebody needs it they need it so there are extremes so there's no like who does it optimally or there are very less people who does it >> but only doctor ad yeah exactly for that particular period.
(51:19) >> Exactly. So because sleep medication we run a couple of tests sometimes even if we don't run test they may have previous proper health record. So based on all those factors we advise the medication and when we address the medication very carefully we see what are the other health conditions they're suffering with what is the gender what is the weight and and they should come back we should know about their um how they're getting used to it or we do we need to change the medication factors >> yes >> so only on a doctor's advice they have
(51:48) to start or they have to continue okay >> and the doctor says do alternative treatments say go for CBT go for yoga go for the sleep hygiene practices they have to do it and that's when they can you know reverse from all that medications. >> How bad is obesity for sleep? >> Very bad.
(52:08) So 70% of the sleep issues belong to sleep apnea and snoring. So sleep apnnea obese >> yeah maximum like I won't say obese maybe 60% of the people are obese 40% of the people are lean they're fit but structural issues they will be having sleep apnnea but at least 60% of people just because of weight they're having sleep apnnea >> so weight reduction out there sleep apnea reverse hypothetics again uh I believe AI use chest AI develop chest to treat sleep apnea.
(52:44) So, so one thing is we are doing some research on that. We are still not into it completely but we we have certain better things like um for example sleep apnea CPAP device treatment. So CPAP device patient once they take CPAP say patient might be living in Kapa for example patient review after one week or after one month patient not examine every time so if we talk to them we understand the symptoms are getting better and we see the report from the CPAP then it's fine so we developed a cloud thing and uh the of course the CPAP company also
(53:25) supported us in developing that cloud thing. So a cloud based the data gets retrieved and uh we can see in our system and then we can change the settings if required. Okay. >> So the patient basically need not come to the clinic. >> So that's one thing where we are where we are already into. Okay.
(53:41) And the now what we are working on AI process is like how to detect as a screening thing. Okay. >> So and how to build CBTI apps. So AI so for example 10 points behavior changing behavior changing you need constant encouragement. So if I say you should avoid watching um TV or screen half an hour before sleep days and you'll try after third day the motivation goes slow.
(54:15) So then again you require something or somebody to motivate. So now every time you talking to a psychologist or meeting a psychologist for this is very hard. >> This is technically a simple thing but it's only an urge to do. >> So d when there are AI platforms or apps where u they can detect you wear a tracker and then uh you're doing it you're just at least screen time if it's able to detect that you watch screen.
(54:43) So immediately it gives an alarm saying it's high time like shut down the screen as a doctor advised you to do it. >> Wow. >> Atla if we build a 10 step or 15 step thing. So that 10 15 step is the CBT. >> Okay. >> Or BT. >> So now those things if we digitalize every day you will get reinforcement. After a point of time you'll get just habituated to it.
(55:08) So patient compliance we are planning to do certain things in AI but also definitely we are working into uh screening and diagnostic protocols and uh I'm sure a lot of people might want to meet you where do they meet you >> so they can meet me in sleep therapeutics it's in film nagar and kukat pali so filmimagar is our first branch and kukat pali is our second but I'm available 3 days in filmagar three days in kukat pali when I'm not there also there's other sleep specialist Dr.
(55:38) Manisha who is available. >> That's amazing. Lastly, please give the young people that are watching this important message about sleep. >> Five to six points I'll tell. First one is caffeine. So having coffee, black coffee, sipping it in classrooms is not a fashion. It's it's gone. Like parents generation if you see student smoking was a fashion. Yeah. Yeah.
(56:04) >> So they used to wear that bell bottom pants and they used to smoke in front of girls and that was a fashion. Eventually people realized it's no more a fashion and all of us stopped like we don't do it right. So like that sipping coffee in classroom in meetings that become a fashion. >> It's not a fashion.
(56:21) Don't take it as a fashion and just avoid caffeine. Instead maybe you can take green tea or something some hot water or something like that even if you want to drink something. Second thing is exercise. You have to do exercise but it has to be preferably in the morning. >> Okay. >> Not everyone can do in the morning or they don't like doing in the morning.
(56:37) So they can do in the evening before 7 p.m. I'll have a good sleep. That is a myth. That's how they think it to be. But it won't happen. So don't do late night exercise because all the gyms will be like bright and shining with people. So weight control is important. Gym is important but not in after 7 p.m. Anything before 7 p.m.
(57:03) Third thing is alcohol. As we discussed alcohol, late night alcohol will only disrupt sleep. So don't get addicted to it or don't consume it >> in the late hours. That's the third thing. And fourth thing is me time is important. Personal space is important. But again half an hour 45 minutes before sleep screens.
(57:24) Anything else should be better. If it's a screen please prepone it. That's another point. and sunlight exposure. So we live in closed buildings these days. So as and when possible just go for a walk half an hour five minutes or at least one hour look 10 minutes or just go out get some sunlight get some fresh air and come back.
(57:42) One you'll feel very fresh your productivity increases and that sunlight will help you sleep better at night. >> So these are few things which every individual should follow respective of their age. It's like you are telling me but [laughter] but that's amazing. Thank you so much for enlightening us on sleep and thank you so much for being with us on unscripted.
(58:02) >> Thank you so much Magna because you took us such a good topic because very much important for uh awareness building in sleep medicine. Thank you for doing the podcast. >> Thank you. [music]
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