Srinagar: The Department of Community Medicine, Government Medical College (GMC) Srinagar, has launched a public health awareness initiative emphasising that sleep is not merely a period of rest but a vital biological process necessary for physical, mental, and emotional well-being.
Under the theme “Sleep Well, Live Well”, health experts have urged people to prioritise quality sleep, describing it as one of the most powerful yet often overlooked pillars of good health.
The campaign highlights how adequate sleep allows the body to repair itself, strengthen immunity, regulate hormones, improve brain function, and prepare for the challenges of a new day.
Medical experts say sleep is a time when the brain performs essential maintenance activities. During deep sleep, important neurotransmitters such as serotonin, dopamine, GABA, acetylcholine, and norepinephrine are restored and balanced, playing a crucial role in regulating mood, memory, motivation, concentration, relaxation, and alertness. Health professionals warn that insufficient sleep can contribute to irritability, anxiety, depression, poor concentration, memory impairment, and reduced productivity.
Deep sleep also activates the brain’s glymphatic system, a natural cleaning mechanism that helps remove waste products and toxins from the brain, potentially lowering the risk of neurodegenerative disorders later in life. Sleep is also essential for tissue repair and physical recovery, with growth hormone primarily released during deep sleep to support muscle development, bone strength, tissue healing, and healthy metabolism.
Medical experts have highlighted the close relationship between sleep and immunity. During sleep, the body produces antibodies and strengthens infection-fighting cells that help protect against illnesses. Studies have shown that regularly sleeping fewer than six hours can weaken immune defences, making individuals more susceptible to infections.
The awareness material outlines age-specific sleep requirements: infants 12–17 hours daily; children (6–12 years) 9–12 hours; teenagers 8–10 hours; adults (18–64 years) 7–9 hours; and older adults (65+) 7–8 hours. Most adults require between seven and nine hours of quality sleep every night to maintain optimal physical and mental health.
The campaign draws attention to the harmful effects of excessive screen use before bedtime. Exposure to blue light emitted from mobile phones, tablets, televisions, and laptops suppresses the production of melatonin, commonly known as the sleep hormone. Health experts recommend avoiding screens for at least one to two hours before going to bed and keeping mobile phones away from the bedside to promote uninterrupted sleep.
According to doctors, quality sleep offers numerous long-term health benefits, including improved cardiovascular health, better weight management, enhanced blood sugar control, stronger immunity, and improved mental well-being. Adequate sleep helps regulate blood pressure and reduces stress hormones, lowering the risk of heart disease and strokes. It also influences hormones responsible for hunger and satiety, helping prevent obesity, and improves insulin sensitivity, reducing the likelihood of developing type 2 diabetes.
The awareness drive advises adopting healthy sleeping positions. Sleeping on one’s back can help maintain spinal alignment and reduce pressure points, although it may not be suitable for individuals with severe snoring or sleep apnea. Sleeping on the left side is considered beneficial for reducing snoring, minimising acid reflux, and is often recommended during pregnancy. Sleeping on the stomach is discouraged due to its association with neck strain, back pain, and poor spinal alignment.
Doctors recommend maintaining a consistent sleep schedule, keeping bedrooms quiet, dark, cool, and comfortable, exercising regularly, avoiding late-afternoon naps, dimming lights in the evening, and engaging in relaxing activities such as reading, prayer, meditation, deep breathing, or light stretching before bedtime. Health experts advise avoiding heavy meals, fried foods, spicy dishes, sugary snacks, and large quantities of red meat within two to four hours of bedtime, as these may cause indigestion and disrupt sleep.
Caffeinated beverages such as coffee, energy drinks, cola, and chocolate-based drinks should be avoided for at least six to eight hours before sleeping. Alcohol consumption is also discouraged because, despite inducing drowsiness, it interferes with deep sleep and can worsen snoring and sleep apnea.
The campaign urges individuals to seek medical advice if they experience persistent insomnia, excessive daytime sleepiness, loud snoring, pauses in breathing during sleep, morning headaches, or uncontrolled hypertension despite treatment, as these symptoms may indicate sleep apnea or other underlying sleep disorders requiring professional evaluation.
Reiterating the campaign’s central message, health experts stressed that good sleep is the foundation of a healthy body, a sharp mind, and a happier life, encouraging people to view sleep not as wasted time but as a critical investment in their long-term health and well-being. “Good sleep today means better health tomorrow and a stronger life always,” the advisory states—(KNO)
