Sleeping is a basic human need, like breathing, eating, and drinking water. Inadequate sleep can be hazardous to health.
Sleep plays a crucial role in our overall well-being and good health. Our energy levels and how we feel during the day largely depend on the quality of our sleep.
While we sleep, our body works to support many processes in our body. It helps our brain to rest and aids in enhancing our physical health.
In children and teens, sleep is often associated with growth and development. Therefore, sleeping adequately is crucial for all.
However, inadequate sleep over time may lead to chronic and long-term health problems. These health issues may include:
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Lower span of focus.
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Depression
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Increased risk of heart disease or stroke.
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Kidney disease
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High blood pressure
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Diabetes
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Obesity
Sleep disorders must be dealt with carefully and promptly. Here are six simple tips to incorporate for improving sleep quality and sleep well
Tips for a better Sleep
Many factors can affect our sleep, including illness, work stress, anxiety, and family responsibilities. It is no wonder that quality sleep is sometimes elusive.
Sometimes, we might be unable to control the factors that interfere with our sleep. However, we can adopt habits that can help improve our sleep quality. One may start with these simple tips.
Eat dinner wisely
One must not go to bed hungry or stuffed. Heavy or large meals just before bedtime must be avoided as they may affect our sleep.
Additionally, caffeine, nicotine, and alcohol should also be avoided. The stimulating effects of nicotine and caffeine take hours to subside and can interfere with sleep. Consumption of these substances just before bedtime can disrupt sleep later.
Create a restful environment.
One must keep their room dark, cool, and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. One must avoid prolonged use of light-emitting screens just before bedtime. Using room-darkening shades and eye masks can help avoid excessive light exposure before sleeping.
Indulging in relaxing activities before bedtime, such as taking a bath or using relaxation techniques, can promote better sleep.
Have a fixed sleep schedule.
The recommended amount of sleep for a healthy adult is at least seven to eight hours. One must have a fixed time to sleep and wake up. This should be practised every day, including weekends. Being consistent reinforces our body’s sleep cycle.
If one does not fall asleep within about 20 minutes of going to bed, then we must leave our bedroom and do something relaxing. Activities like reading a book or listening to soothing music can relax our minds and induce sleep. This can be repeated, but maintaining a fixed sleep schedule and wake-up time is vital.
Include physical activity in our daily routine.
Regular physical activity promotes better sleep. However, one must avoid being active too close to bedtime.
Limit daytime naps
Long daytime naps can interfere with nighttime sleep. One must limit naps to no more than one hour and avoid napping late in the day. However, individuals who work during the night may sleep during the day to complete their sleep.
Manage stress
One must try to resolve worries or concerns before bedtime. Stress management can help you get better sleep. Meditation also can ease anxiety.
A proper undisturbed sleep is essential for our overall health. Incorporating simple tips for better sleep, from setting a sleep schedule to including physical activity in our daily routine, can enhance our sleep quality and resolve many health complications.
