Sleep deprivation is one of the most common lifestyle-related diseases. While it may not seem to harm much on a daily basis apart from causing some irritant behavior, the truth is that long-term repercussions are really bad. Children need anywhere between 10-12 hours of sleep every day and teens and adults need 6-8 hours. But social pressures and improper lifestyle cause individuals to have fewer hours of sleep than stipulated.
As a consequence various cardio, nervous and psychological and behavioral diseases have made it to the list of common ailments. This calls for conscious efforts on our parts to make sure that our sleep time is proper and unhindered. Here are a few tips:
Make comfortable environment: Much of sleep goes unhindered if the atmosphere is conducive to sleep. This means that we need to switch off that mobile phone, turn off the TV and lights, to make ourselves ready for that nap. Besides, your mind should be free and the atmosphere comfortable for a good night sleep. If you are failing to keep your mind under check while lying down, it is better to sit and write down what’s in your mind rather than disturbing your sleep.
Diet management: Having light meals or light snack before sleep can help a lot especially to those who suffer from acid reflux. It has been found that carbohydrates induce sleep and proteins hamper it. Not having alcohol before sleep would make sure that sleep would be deeper and more rejuvenating.
Avoid taking medicines: While it may have some short term benefits, not depending on any kind of medicines to induce sleep is a better idea. These sleep medications make it impossible to have sleep without them, in the long run, which obviously is not good for health. Instead, depend on some soft music or read a book when you want to sleep.
Be regular: Our body craves for regularity in everything and the same applies when it comes to sleep. Having a regular bedtime and wake time not only helps in falling sleep, it also has an impact on the quality of sleep as well.
Exercise: Physical activity helps in the sleep. But exercise just before sleep can interfere with the quality. It happens since the chemical composition of our body changes during and post exercise. It keeps the energy levels high and stops us from falling asleep. Don’t go for any such thing at least 2 hours before you have to sleep.
Don’t oversleep: Oversleeping in many cases causes more than sleep deprivation. Don’t oversleep, which means, don’t keep yourself tucked in the bed even when you have woken up naturally without any external force. On the other hand, appropriate sleep would help on a regular basis to have a more solid sleep.
Having a proper sleep-wake up cycle in place would do more good than not having one. The quality of sleep is as important as number of hours of sleep that you have for each day. Getting those zzz… correct is very important and should be treated that way.