Introduction
Sleep is often considered a negative factor, and people who sleep are often seen as lazy. But, the 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 a person has a healthy sleeping pattern. A night of disturbed sleep will not be helpful for the body's mechanism. Therefore, a person must follow good sleeping methods, like exercises and healthy food patterns.
What Is Meant by Good Sleep?
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 longer.
What Are the Important Factors for Good Sleep?
Important factors required for good sleep are
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Environment:
Avoid bright lights in the bedroom, including night lights or low-power lights. Cover the windows with blind shields or curtains so the outside light does not interfere with sleep.
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Temperature:
The bedroom temperature should be cool enough so that the person does not sweat. Profuse sweating in the middle of the night might interrupt sleep. Keeping the room temperature around 20 to 25 degrees Celsius is ideal for sound sleep.
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Quietness:
The old saying, “falling asleep and maintaining sleep is easier if the sleep environment is void of noise,” holds more truth today. If it is not possible for the person to have a quiet environment, then they can use earplugs or a white noise machine. Avoid sleeping near people who snore, as it might interrupt sleep.
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Comfort:
Use a comfortable mattress to support the back for a sound and refreshing sleep. This is one of the important factors for a good sleep environment. A good mattress is not expected to leave the person stiff and sore after sleep. A clean mattress will also help in giving a peaceful and happy sleep.
What Are the Factors Not to Be Followed to Sleep Well?
Do Not Consume Alcohol Before Bed:
People believe that consuming alcohol might enhance their sleeping patterns. This is not true. In the long run, alcohol will make a person suffer from insomnia and cause additional health problems.
Avoidance or Modification of Current Medications:
Some commonly used medications have side effects of impaired sleep (insomnia), including many home remedies. Before a person chooses any medicine for insomnia, check the leaflet of the current medication and consult the doctor or primary care physician. At the same time, avoid consuming medications to induce 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 sleep. Eating heavy meals might make the person feel bloated. An uncomfortable feeling in the stomach will prevent them from sleeping peacefully.
Do Not Use the 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):
They can act as a stimulant that prevents the person from falling asleep. If they are addicted to tea or coffee, they 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, the sleeping pattern will be interrupted.
Do Not Force to Fall Asleep:
If a person cannot sleep even after going to bed, do not force the person to do so. This might create a sense of panic in the mind. So one can try doing something that will relax their mind.
Avoid Daytime Sleep:
Avoid naps during the daytime as they can disturb the body’s biological clock and natural sleeping rhythm.
What Are the Important Do’s to Fall Asleep Easily?
A Regular Bedtime Habit:
Sleeping at the same time every day will help an individual follow a regular healthy cycle. A person can do regular brushing and flossing before sleeping.
Meditation:
Meditating before sleep has many additional health benefits. 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 the digestive process. Many people suffer from indigestion at night time. There are chances for heavy meals to interrupt sleep. Therefore, people are advised to eat a meal that is very mild and less spicy.
Relax the Mind:
It is essential to relax the mind and body before going to sleep. The onset of sleep may be almost impossible if our brain is solving or working through cause day-to-day issues and is preoccupied with past or present problems. A calm, peaceful mind is necessary for a relaxed sleep.
Go for a Quick Shower:
People are advised to take a quick shower so that their bodies will cool down completely. This will also help to stay clean and calm while sleeping.
Create a Calm Environment:
The room should be dark, cool, and quiet. Any extra light can make it more challenging to fall asleep. Prolonged exposure to light-emitting screens before sleep will disturb the sleep cycle. Room darkening shade, ears, plugs, fan, or any other device to set the environment.
Limited Daytime Nap:
Prolonged daytime naps can interrupt the night sleep cycle. Limited naps, not more than an hour. Naps during late in the daytime should be avoided.
Include Physical Activity in the Routine:
Physical activity should be included in the daytime routine to induce proper sleep. Being active very near bedtime should be avoided.
Manage Worried and Concerns:
Any problems, worries, or concerns should be sorted out before bedtime.
Conclusion
Sleep is one important factor for the proper metabolic functioning of the body. A body requires proper six to nine hours of sleep. There are many reasons why sleep may get disturbed or interrupted. Following certain patterns and lifestyle changes can help people to enhance their sleep quality.
