With today's fast-paced life and hyperactive schedules, the most compromised function of our bodies is sleep. According to a recent study, Indians are the second most sleep-deprived people, right after Japan. Modern-day living does not embrace the necessity of adequate sleep. However it is important to get adequate sleep regularly as it allows one's body and mind to recharge, feel refreshed and be alert for the rest of the day.
Since sleep is an essential function, falling short of it can take a serious toll on people's daytime energy, emotional balance, productivity, and even weight. An adult must get at least 7 to 9 hours of sound sleep daily. Despite the daunting challenges of contemporary living, people can try to bring some routine and normalcy back into their lives. There is plenty that one can do to create a stress-free and comfortable sleeping environment that caters to all individual preferences.
Sleep is very important for overall health
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Exercise Regularly
Taking a brisk walk once a day helps tone muscles and makes you calmer at night. People who exercise regularly sleep better at night and feel energetic the following day. Besides metabolic benefits, exercise also helps in improving the symptoms of insomnia, sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. While setting the time for exercising, one thing to keep in mind is to exercise at least 3 to 4 hours before sleeping.
Choose The Right Mattress
A comfortable mattress offers a perfect balance of required support that your body needs. It keeps the natural spinal alignment and body posture in place while sleeping, thus significantly enhancing the quality of sleep. An ideal mattress is one that supports the healthy curvature of your spine, shouldn't cause you to get too warm and should fit your budget. It also helps you have sound sleep which keeps you energized and fresh the following day. An uncomfortable mattress can leave your body in pain the next morning, keeping you irritated and distressed.
(Also Read: 7 Top Mattresses To Support Your Back And Neck For Sweet Dreams Through The Night)
Control Your Exposure To Light
Your body has a natural time-keeping clock. The clock affects your brain, body, and hormones, helping you stay awake during the day and telling your body when it's time to sleep. At night avoid blue screens 1 to 2 hours prior to sleep. The blue light emitted by your phone, tablet, computer, or TV is incredibly disruptive for your eyes and sleep.
Being sleep-deprived can increase daytime sleepiness
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Optimize Your Sleep Environment
The sleeping environment includes noise, room temperature, and overall ambiance of the room. A peaceful bedtime routine and environment send a powerful signal to your brain that it's time to wind down and let go of the day's stresses. It is vital to avoid any noise and keep your room temperature normal with the ventilation.
Be Aware Of Your Diet During The Day
Eating and drinking patterns affect your sleep cycle. Being aware of your eating and drinking habits keeps you healthy and helps you get sound sleep at the routine time. It's advisable to eat a healthy and rich diet of fruits and vegetables. For drinking, it is important to avoid caffeine, alcohol, and nicotine. Consumption of caffeine can cause sleep problems up to ten to twelve hours. On the other hand, smoking is a stimulant that can disrupt your sleep, especially if you smoke close to bedtime. Alcohol may help you relax, but it can also disrupt your sleep cycle.
Sleep In Sync With Your Body's Sleep And Wake Cycle
The most important strategy for better sleep is keeping your body's rest and wake cycle in sync. If you own a sleep-wake schedule, you'll feel much more refreshed and energized than if you sleep the same number of hours at different times. Try to maintain your sleep-wake schedule and be very smart about your napping time at the weekends. Napping time should not exceed 15-20 min, or otherwise, you will wake up in the middle of the night.
(Also Read: Effects Of Sleep For Beauty: Know How Your Sleeping Positions Can Affect Your Skin)