Are you suffering sleep deprivation?
Do you find yourself tossing and turning through the night?
Do you feel cranky and irritable during the daytime?
Does stress interfere with your sleep?
The solution to all these problems is better sleep. A good night’s is something you might be craving for.
To ensure better sleep, first of all think about all the factors that are causing sleep deprivation such as work pressure, family responsibilities, relationship issues, unforeseen challenges or sickness. You might not be able to control all these factors but you can obviously adopt habits that give you better sleep.
10 Tips for a better sleep
Here are some tips that can help you attain better sleep:
1. Stick to a sleep schedule
A regular sleeping schedule gives you a better and a consistent sleep. If you go to bed and wake up at the same time each day even on weekends, it helps in setting the body’s “internal clock”. The consistency to sleep at the same time daily reinforces the body’s sleep-wake cycle and helps attaining better sleep at night. Waking up at the same time daily is the best way to set your internal clock.
2. Make a bedtime ritual and wind down before bed
Create a bedtime ritual that is doing the same thing each night before you go to sleep and tell your body that it’s time to wind down. This could include a shower or reading your favourite book or listening to music. Relaxing activities promotes better sleep. Try avoiding TV or any other electronic devices as part of your bedtime ritual as it interferes with sleep.
3. Make your room comfortable
Establish a room that’s cool, dark and quiet. You can also use room-darkening shades, a fan or any other device to build an environment that suits you. Don’t forget that your mattress and your pillow also contribute to better sleep. Choose what is comfortable for you.
4. Be careful to what you eat and drink
Don’t eat too less or too much before going to bed. Your discomfort might keep you up. Avoid alcohol and caffeine before sleeping, as they lead to sleep deprivation. Alcohol may help you get to sleep early, but will disrupt your sleep later at the night. Caffeine is a stimulant so avoid it at least four hours before going to the bed.
5. Don’t use your bedroom as a living room
Bedroom is an intimate place. Avoid any kind of work such as checking Facebook or watching TV. Such things make the connection between the bedroom and sleep weaker.
6. Limit your naps
Long naps during afternoon can disrupt your sleep at night. Still if you feel like having a nap during the day, make it short and in the mid-afternoon. Avoid napping later in the day.
7. Daily exercise is a must
If you want to sleep faster and sleep soundly, exercise daily. But at the same time you need to be careful about the time you exercise else it can disrupt your sleep. Try to keep a gap of atleast 3 hours between your exercise and your time to sleep.
8. Don’t watch the clock at night
Do you know that looking at the clock when you are trying to sleep or when you wake up midnight, increases stress and anxiety? This in turn can make it for difficult for you to fall asleep.
9. Manage stress
Manage your stress levels to have a better sleep. Restore peace by being organized, setting your priorities and delegating tasks. Give yourself a break.
Try to stick to these tips and give yourself enough time to have an impact. For most of you, the chances of achieving a better sleep will improve by following these tips.However, if the problem still persists, consult your doctor.
Effects of sleep deprivation
Sleeping is as important as breathing and eating. While you’re sleeping, your body is busy nurturing your physical and mental health and preparing you for another day.A regular sleeping schedule gives you a better and a consistent sleep. Click To Tweet
Sleep deprivation not only affects your overall daily performance, but can also cause chronic illness. In our busy lives, we don’t realize that getting enough good sleep at night protects our mental and physical health and our quality of life.
Lack of sleep can have adverse effects on
Over time, sleep deprivation is associated with many health problems like
- Type 2 diabetes
- Cardiovascular disease
- Mental health issues
With the ever increasing demands of our 24-7 society, sleep deprivation has become the norm. We are now sleeping on average 6.8 hours a day, which is 1.5 hours less than a century ago.
Along with diet and exercise, sleep is very important for your health and wellbeing. While sleep is the last thing we do every day, it is unfortunately one of the first things that we sacrifice in our busy lives.