Tag

sleep

Browsing

Sleep is the best meditation

– Dalai Lama

Sleeping well has positive effects on the mind and body. After a good night’s sleep, people feel fresh, their performance improves, and their mind becomes more creative. On the contrary, poor sleep has a negative impact on health and keep our body at risk of several diseases. And we spend endless nights turning and tossing in bed, struggling to get the sleep our mind and body needs.

The poor sleeping habit or disturbance in the natural sleep pattern can be due to various reasons- stress, anxiety, or certain medication. But like every problem, there are solutions for this problem as well.

Here are some simple yet effective steps which you can practice every day for a better night sleep:

Proper Sleep Schedule
Proper Sleep Schedule
Image Source – Google

Maintain the same bedtime and wake up time. Yes, even on weekends! It will help regulate your body’s clock and let you fall asleep quickly and stay asleep.

Work Out Regularly
Work Out Regularly
Image Source – Google

Working out regularly helps you sleep better and make you feel less sleepy during the day. Light exercise during the day or three to four hours before bedtime can improve your sleep quality.

Eat Right at Night
Eat Right at Night
Image Source – Google

Never go to bed hungry or full stomach. Don’t eat late in the evening. Avoid heavy or rich food a couple of hours before bedtime. Say no to spicy or fried food at night as it can cause heartburn and indigestion problems.

Cut Down Caffeine Intake
Cut Down Caffeine Intake
Image Source – Google

Coffee first thing in the morning is perfect to awaken your senses. But you must avoid food and drinks that contain caffeine in the afternoon or in the evening. It can cause sleep problems even after 10-12 hours of consumption.

Avoid Drinking & Smoking In the Evening
Avoid Drinking & Smoking In the Evening
Image Source – Google

The invigorating effects of booze and nicotine take hours to wear off that can interfere with your sleep cycle. Alcohol is also known to alter the production of nighttime melatonin that plays an important role in the body’s circadian rhythm. Avoid drinking lots of fluids in the evening or night as that may result in frequent bathroom trips and disrupt your sleep in the night.

Lower the Lights in Bedroom
Lower the Lights in Bedroom
Image Source – Google

Melatonin is a naturally occurring hormone in the human body that regulates the sleep-wake cycle. The brain secretes more melatonin when it’s dark and makes you sleepy. Turn off any bright lights in the bedroom before heading to bed. Make sure the room is dark when it’s time to sleep.

Use Ear Plugs to Shut Out The Noise
Use Ear Plugs to Shut Out The Noise
Image Source – Google

The noise of nearby traffic or loud barking dog can interfere with your sleep. If someone is a light sleeper and wakes up easily when there is any noise, then using earplugs is the best option to shut out any unwanted noise and sleep peacefully.

Clear Your Head
Clear Your Head
Image Source – Google

Stress, anxiety, and anger can sometimes make it difficult to sleep well at night. So, it is important to clear your head and stop worrying about things before you go to bed. You can take a warm bath, meditate, read, or listen to calm music before you go to sleep. It will calm your mind and prepare it to sleep.

Use Comfortable Pillows & Mattresses
Use Comfortable Pillows & Mattresses
Image Source – Google

The comfortable bedding is really important for a good night’s sleep. Using good-quality mattresses and pillows is like an invitation to sound sleep. They provide good support to your back and neck that make you fall asleep easily. And you wake up without sore back and neck aches.

Set the Bedroom Temperature
Set the Bedroom Temperature
Image Source – Google

Trying to sleep peacefully when bedroom temperature is too hot or too cold is a huge challenge. It affects your sleep pattern more than the noise disturbance. Around 20-23 degree Celsius is considered a comfortable room temperature for most people that promotes a healthy sleep cycle.

You should incorporate the tips mentioned above for a healthy sleeping pattern.

Sleep is the golden chain that binds our health and our body together. The body is like a machine that needs rest after work. No machine cannot work non-stop and when you make a machine work incessantly it degrades soon. The same logic applies to our body. To stay fit and healthy, you should not only concentrate on a proper diet but also observe the sleeping hours and patterns. There is an old and famous saying that – A good laugh and a long sleep are the two best cures for anything.

Many people tend to sacrifice their sleeping hours in the name of fulfilling their dreams. Some stay awake to work and earn, some stay up due to depression, and some stay up to complete another season. The reasons can be anything but this sleeplessness or not falling asleep in time leads to many diseases. Also, remember that a lack of deep and quality sleep is harmful to our hormones which diminishes our motivation for work and prepares the body to gain weight faster. So, for a fit mind and body, a proper sleep must be achieved.

Why should you aim for a quality sleep is explained below?

No Over-Eating
No Over-Eating
Image Source – Google

The hunger hormones are beautifully balanced with a proper sleep. You must have noticed that when you stay awake after midnight, you tend to get hungry. There is a hormone called Ghrelin that signals your body to eat more and it is connected to sleeplessness. There is another hormone called Leptin that signals your body when you overeat. But when you are not sleeping and the body is tired, the body produces more of Ghrelin and less of Leptin that makes you over-eat!

Averts Weight Gain
Averts Weight Gain
Image Source – Google

Insulin is the master storage of hormones. If you don’t sleep well, the body cannot use this insulin properly. If this functioning of insulin is interrupted, fat gets stored in the body. But a proper sleep regimen would not allow such thing and the insulin level would be regulated averting fat. Apart from that when you are stressed or depressed, your body is actually tired and this leads to the production of cortisol. These cortisol stores calories as fat. So, to control your weight, always target a proper routine of sleep.

Focused Brain
Focused Brain
Image Source – Google

The lack of sleep is equal to being drunk. Without a proper sleep, the brain cannot make a sound decision and there would be lack of clarity in the mind. This confused state of mind then affects your work life and also eating habits. You tend to eat more snacks in this state of sleeplessness that would further promote weight gain. But with a proper sleep, you achieve better mental and emotional well-being. If you are in a happy state of mind, you are definitely going to make better choices for yourself.

Fruitful Workout Sessions
Fruitful Workout Sessions
Image Source – Google

People work out to stay healthy or fit. If you are hitting the gym regularly, you have to practice a routine of sleeping. Because your body muscles go through strain and to give some comfort to your muscles sleeping plays an important role. Inversely, if you want to give your 100% effort while working out, your body should sleep well.

Fast Recovery
Fast Recovery
Image Source – Google

When you sleep well and in time, your body is prepared to recover from any kind of ailment faster. The cytokine is a hormone that is produced in the body while one is asleep and it helps the body to fight off infection. Those people who have sleeplessness often suffer from cold, flu, or digestive diseases.

Apart from all these facts, a good sleep also keeps your skin glowing thus helping you to look younger. Checking all these important facts, now you can be sure that a proper sleep to maintain a fit body is not at all a myth. Now, you must remember that not only the quantity but the quality of sleep is also important. The requirement of sleep may vary from body to body and from age to age. For example, the newborn babies require at least 16-18 hours of sleep while the teenagers require 9-10 hours of sleep. Optimally, 7-8 hours of sleep is sufficient to maintain a healthy mind and body. Is it that difficult?

Bitnami