GOOD SLEEP

Sleep is a period of rest. It is the absence of being awake. It is usually done while lying down and closing the eyes, however, one can sleep while sitting on a sofa, chair, car seat, etc. Sleep is important for maintaining good health and the mental well-being of all. Sleep plays a vital role in doing regular day-to-day activities, tasks, memory, and emotions and strengthens the immune system. Sleep also influences our problem-solving ability and contributes to creativity.

WHAT WILL BE CALLED AS A GOOD SLEEP?

For a healthy adult, good sleep would mean sleeping at least 7-8 hours in bed .

WHAT IS GOOD QUALITY OF SLEEP?

Good quality of sleep includes the following:-

1. ENERGIZED-feeling rejuvenated and energetic when getting up in the morning.
2. DURATION-the most adequate duration of sleep must be 7-8 hours.
3. NO DISTURBANCES– Good sleep will be continuous and free from any hindrances or disturbances.

WHAT IS NOT CONSIDERED A GOOD SLEEP?

Unable to sleep at a stretch being distracted or getting up ample number of times in between. Some people may also find it difficult to sleep.

WHAT IS BEING SLEEP DEPRIVED?

It is a state in which you are sleep deficient and are not able to get enough sleep as desired by your body.

This can be due to various factors like some underlying medication that affects your sleep, sleeping at the wrong time during the day, oversleeping during the day, and staying awake at night.

WHAT ARE THE SIGNS OF LACK OF SLEEP?

If you are sleep deprived you will show signs like being sleepy during the day, reduced ability to focus on things, and mood swings.

LONG-TERM SIDE EFFECTS OF LACK OF SLEEP

Sleep deprivation can lead to obesity, blood pressure issues, and cardiovascular diseases.

Excessive sleep can also be harmful and can cause obesity, anxiety, diabetes, and heart disease.

WHAT IS A POWER NAP?

It is a quick and short nap during the day to bust the stress and to make you feel more energetic. However, the duration of a break should be short and crisp not more than half an hour.

HOW CAN WE IMPROVE OUR SLEEP?

15  TIPS THAT HELP CAN IMPROVE YOUR SLEEP

1. FOLLOW A SCHEDULE-There should be a particular time fixed for going to bed.
2. BEDROOM AMBIENCE- This should be the most comfortable zone of your house. It should not only reflect your personality but should be quiet, pleasant, and relaxing.
3. BED- The bed on which you sleep plays a crucial part in making you sleep. You should see that your bed is in the right position with a comfortable mattress. If the mattress is comfortable you won’t toss and turn.
4. PILLOW- Your pillow should be comfortable and not very high otherwise you might wake up with aches and pains in your neck.
5. STAY AWAY FROM DIGITAL DEVICES- Before going off to sleep if you want to have a peaceful sleep keep yourself away from digital devices like mobile phones, laptops, TV, etc.
6. LIGHTS-Bedroom lights should be dim at night as they will create a cozy environment for you to sleep.
7. DO NOT OVEREAT- Keep a gap of at least two hours after your dinner before going to sleep. Do not eat too spicy food as this may cause acid reflux at night and hinder your sleep.
8. AVOID CAFFEINE –Taking caffeine-induced drinks like coffee may break your sleep pattern and affect your sleep.
9. AVOID ALCOHOL- The worst part about alcohol is that causes insomnia. After sleeping for a few hours you might get up in the middle of the night and ultimately land up sleepless.
10. EXERCISE REGULARLY-Following a regular exercise pattern will not only make you more energetic and fit but it will also help you in sleeping properly.
11. KEEP STRESS AWAY- Try to keep stress away as stress can be a major factor that can affect your sleep pattern.
12. MEDITATION Do some meditation exercises like yoga this will help you to sleep better.
13. COMFORTABLE CLOTHING- Never go to bed in uncomfortable clothes, tight-fitted clothes to be specific as this will cause you to stay awake trying to adjust your clothes now and then. Slip into your pajamas or shorts whatever suits you.
14. FOODS THAT CAN HELP INDUCE SLEEP– Foods like Turkey, milk, and yogurt contain tryptophan which helps you to sleep well. Fish contains omega-3 fatty acids, bananas contain magnesium and potassium that also aid in sleeping well.
15. CALMING MUSIC– Listening to soft music will relieve you from stress and anxiety and create an appropriate effect on your body to rest.