Sleep is an essential part of your everyday routine. Disturbed or no rest can have adverse consequences on your overall health. In today’s lifestyle, where it is hard to manage work, along with family and social life, the significant impact is on sleep. Many of us are sleep deprived because of various reasons, e.g., workload, stress, anxiety, etc. We think not getting enough sleep is a grown-up thing, but this sleep deprivation is killing us silently. It not only damages our physical well-being but also destroys our mental health and overall performance. In this video, we will share tips to improve your sleep.
Consider watching this video to know more about effects of oversleeping…
The first and the most vital part of improving sleep is maintaining good sleep hygiene. We often ignore this step and move on to try the other remedies, but this one is the most essential and can’t be ignored. Sleep hygiene refers to healthy and consistent sleep schedules, that is, going to bed and waking up at the same time every day.
Sleep hygiene is not only crucial for improved sleep, but it has impressive effects on overall health as it reduces anxiety, regulates mood, keeps you energized throughout the day, etc.
Avoid afternoon naps, and if you face trouble falling asleep at night, as missed night sleep cannot be recovered with afternoon naps, it will only worsen the scenario. Power naps may help you keep energized throughout the day, but it will destroy your night sleep schedule.
Make sure you get enough daylight during the day as it helps in maintaining a healthy circadian rhythm. Circadian rhythm is the biological clock of your body that keeps your sleep-wake cycle. Natural daylight or artificial bright light is great for people who have insomnia.
Limit blue light exposure or use blue light filters. All your smartphones and electronic devices emit blue light that has damaging effects on your overall health. The blue light tricks the brain and makes it believe that it’s a day and reduces the release of melatonin, a hormone that relaxes you and makes you feel sleepy. Avoid electronic devices at least two hours before bedtime to have an undisturbed sleep.
Exercise every day to keep your body healthy. Avoid exercise right before bedtime as it will make your body active, and you will face difficulty falling asleep.
Don’t go to bed if you don’t feel sleepy instead choose a relaxing activity like reading a good book or anything that you like till you feel tired. And go to bed immediately when you start feeling drowsy.
Try to resolve your worries or concerns before bedtime. Note down what’s on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation also can ease anxiety.
Keep a check on your mattresses and pillows. They can be a major reason why you can’t sleep peacefully or wake up tired. Make sure these two things are comfortable enough to make you feel relaxed. The older the mattresses and pillows, the more damage they do to your body. It not only damages your posture but also has accumulated several allergens that can cause various diseases.
Wind down. It is a technique that allows your body to relax and shift to the sleep mode as it takes time to shift your body to the sleep mode. In this technique, a person allows himself to do something relaxing in a comfortable environment so that he can relax both physically and mentally. Practice it at least one hour before bedtime.
Some of these tips will be easier to include in your daily and nightly routine than others. However, if you stick with them, your chances of achieving restful sleep will improve.
Until Next Time,
Team Doctor ASKY!