Sleep can be very important to the body as good. Read this article to know more.
Overview: Sleep is often considered a negative factor, and people who sleep a lot are seen as lazy individuals. But, the actual fact is that sleep is very vital for the metabolic functions of our body. The construction and destruction of the tissues will be properly maintained if we have a healthy sleeping pattern. A night of disturbed sleep will not be helpful for this bodily mechanism. We have to follow good sleeping methods, just like exercises and healthy food patterns.
A good sleep should be without interruption, deep and refreshing of six to nine hours in duration (the average sleep requirement for adults is seven to eight hours and varies considerably in different individuals). If the person is on the job of lifting heavyweight, then they might require an additional amount of sleep. Mentally challenging jobs can also demand more sleep. In some health conditions like anemia, the person tends to sleep for longer hours.
Avoid bright lights in the bedroom, including night-lights or low power lights. Take care to cover the windows with blind shields or curtains so that the outside light does not interfere with your sleep.
The temperature of your bedroom should be cool enough so that you do not get any sweating. Profuse sweating in the middle of the night might interrupt your sleep. Keeping the room temperature around 20-25 degrees Celsius is ideal for sound sleep.
The old saying of “falling asleep and maintaining sleep is easier if your sleep environment is void of noise” holds more truth today. If it is not possible for you to have a quiet environment, then you can use earplugs or a white noise machine. Avoid sleeping near people who snore, as it might interrupt your sleep.
To have a sound and refreshing sleep, use a mattress that is comfortable enough to support your back. This is one of the important factors for a good sleep environment. A good mattress is not expected to leave you stiff and sore after sleep. A clean mattress will also help in giving a peaceful and happy sleep.
Do not consume alcohol before going to bed - People believe that consuming alcohol might enhance the sleeping pattern. This is actually not true. In the long run, alcohol will make a person suffer from insomnia and cause additional health problems.
Avoidance or modification of your current medications - Some of the commonly used medications have side effects of impaired sleep (insomnia), including many home remedies. Before you choose any medicine for your insomnia, make sure to check the leaflet of the current medication and consult your doctor or primary care physician. At the same time, avoid consuming medications for inducing your sleep.
Do not sleep for longer hours- Sleeping for a long duration in the morning can make it difficult for the person to sleep a night.
Avoid eating heavy meals before going to bed - The urge to pass urine and abdominal distension are counterproductive. They can disturb your sleep. Eating heavy meals might make you feel bloated. An uncomfortable feeling in the stomach will prevent you from sleeping peacefully.
Do not use your bed for other activities - Ideally, the bed should be used only for sex and sleep. Eating and playing in bed might subconsciously create a notion in the mind that the bed is a place for multiple activities and not just sleep.
Avoid products like caffeine (coffee) and nicotine (cigarettes) before sleeping. They can act as a stimulant that prevents you from falling asleep. If you are addicted to tea or coffee, you can get help from a psychiatrist.
Avoid heavy workouts and exercise immediately before bedtime - Exercise can be a good habit if it is done in the early morning. It can provide energy and freshness. If exercise is done right before sleep, then the sleeping pattern would be interrupted.
Do not force yourself to fall asleep - If you are unable to sleep even after going to bed, do not force yourself to do so. This might create a sense of panic in your mind. You can try doing something that will relax your mind.
Avoid daytime sleep - Avoid naps during the daytime as it can disturb the body’s biological clock and natural sleeping rhythm.
A regular bedtime habit - Sleeping at the same time every day will help an individual follow a regular healthy cycle. You can do your regular brushing and flossing before sleeping.
Meditation. Meditating before your sleep has a lot of additional benefits for your health. In fact, people who meditate before bedtime have good metabolic functioning in the body.
Choose to have a mild dinner - Eating meat, and heavy meals might not be suitable for your digestive process. Many people suffer from indigestion at night time. There are chances for the heavy meals to interrupt your sleep. Therefore, you are advised to eat a meal that is very mild and less spicy.
Relax your mind - It is essential to relax your brain and body before going to sleep. The onset of sleep may be almost impossible if our brain is solving or working through day-to-day issues and preoccupied with past or present problems. A calm, peaceful mind is necessary for a relaxed sleep.
Go for a quick shower- You are advised to take a quick shower so that your body will cool down completely. This will also help you to stay clean and calm while sleeping.
You can also get help from icliniq.com.
Last reviewed at:
26 Mar 2021 - 4 min read
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