The wellbeing and overall health of a human being depends on various factors and sleep is one of the pivotal ones. Proper amount of sleep at the right times can safeguard our physical as well as mental health and also aids us in leading a safe and a gratified life. While sleeping, the body mechanism is dedicated to supporting healthy brain and body functions. Deficiency of sleep affects our thinking, learning, working and reacting abilities and also leads to chronic health problem over the passage of time.
How do you know you have had a goodnight’s sleep and your body is completely rested and revitalized? The hours do matter, but an undisturbed sleep matters more.
Here are few healthy ways of getting better sleep:
- Reduce caffeine intake – We all love coffee but at times we find ourselves unable to sleep even after a hectic day. Such a situation usually happens because of high intake of caffeine. If you cannot eliminate caffeine from your diet, try reducing it and avoid caffeine at least six hours before bedtime. Stick with this routine for few days and you will notice that you are sleeping better!
- Smoke means no sleep – Just like caffeine, nicotine is also a stimulant. Apart from the many disadvantages smoking has, smoking disrupts sleep leaving you feel tired and less energized.
- Light dinner – Dinner should always be light, in the sense that it should not cause digestive problems, so stay away from spicy, fried and fatty foods. Also, the earlier you eat dinner, the better chance you have at getting a peaceful sleep.
- Routine is the key – Your body needs to be habituated to a particular schedule. Set a time to go to sleep and wake up in the morning and following this for few days will help in creating a pattern, which will help in overall health.
- Choose a calming activity – Depending upon your interests and body functions, you need to establish a relaxing bedtime ritual. It varies for different people. For some it may be reading a book, or taking a bath while for others it may be meditation. Indulge in the calming activity of your choice 30 to 60 minutes prior to your sleep schedule.
- Afternoon naps are a big NO – While afternoon naps are tempting, succumbing to it may be one of the reasons for poor sleep at night. If it is vital for you to have an afternoon nap, take a power nap of 15 minutes. This way you will feel fresh afterwards and will not hinder your night’s sleep.
- Adapt exercise into your daily routine – Exercising regularly aids in fighting depression and anxiety. Circadian rhythms are strengthened by exercise and this stimulates deeper sleep at night. Overall, exercise improves the quality of sleep, how short it might be.
- Smart is not the way –Melatonin, the hormone responsible for inducing sleep is not produced in the presence of light. With technology spreading its branches; we are increasingly becoming dependent on our smartphones, tablets and e-reader. Using these appliances disrupts our rhythms and hence we take longer time to fall asleep.