You can never find a person who would say that they do not like sleeping. Considered as the rejuvenating process of the body, sleeping is as important as eating and drinking or even combined. At the end of a long day, if the moment you touch your pillow, you doze off and pass onto your dreamland then consider yourself as a lucky person however if you are someone who keeps on tossing and turning and just wondering when your sleep will finally come, then my friend time has come to inculcate healthy sleep habits in your daily routine.
Got a little confused? Then keep on reading the article as we explain how little sleep hygiene tips can help you to fall asleep faster and make you all ready for the next day.
How can sleep deprivation lead to future complications?
Getting a good night’s sleep is not only extremely important to make yourself ready for the next day but it also provides the only time when the body refreshes and rejuvenates itself. It forms the foundation of our health and constitutes an important factor for the general well being of the body.
Sleep deprivation is the condition in which the body is not receiving adequate sleep it is supposed to and this condition can be caused due to various factors like:
- Having sleep disorders
- Ageing like for people above 65years of age
- As a side effect of a medication
- Certain diseases
- Stress or other environmental factors
Having sleepless nights for a prolonged period of time can lead to some major complications in the future and some of the most common complications noticed are:
- Increase in chronic health problems like heart ailments, high blood pressure, kidney diseases and stroke.
- Affecting the normal functioning of the brain.
- Increases the risk of depression, suicide, mood swings and compulsive behaviour
- Affects the working of the immune system of the body.
- Can lead to accumulation of unwanted fats in the body and increase the risk of obesity.
What is sleep hygiene?
Sleep hygiene refers to a set of healthy sleep habits that will help you to achieve sleep faster. Our behaviour during the whole day makes an impact at the time when we are about to sleep. Having a good set of sleep habits will help you to achieve the proper rest that our body deserves after a long, tiring day.
Tips to get a good sleep
Whenever there is a problem, there is a solution and sometimes the answers are within reach. If you are experiencing sleepless nights then with help of these simple sleep hygiene tips, you can improve your sleep conditions.
Some of the most effective healthy hygiene tips are:
- Make some lifestyle amends
We have already stated that the activities we participate during daytime poses an effect when we try to fall asleep. Tweaking some lifestyle habits can effectively help you to fall asleep faster.
- Did you know sunlight is one of the crucial factors of circadian rhythms? Therefore in order to have a quality time, spend some time in sunlight and soak in the warmth.
- We can stress much on the fact that how much exercise is important for the general well being of the body. Being physically active and regular exercising can be extremely beneficial in making you fall asleep faster at night.
- Avoid long naps during the day. You can have small siestas of 30 minutes or less but do avoid it in the late afternoons as it can affect the quality of sleep during the night.
- Reduce your alcohol consumption and do not smoke as it has been reported that nicotine stimulates the body which disrupts our sleep schedule.
- Follow a nightly schedule
Maintaining a night schedule before going to bed can make your mind prepare itself to fall asleep.
- You can include little habits in your daily routine before going to bed like brushing your teeth or changing into your favourite nighttime dress. You can include your
- Make your mind free of all stress and anxiety from the whole day. Calm your senses and relax your mind and body. You can listen to soft music, read a light book or even can do light stretching exercises. Aromatherapy can also be a great help in this condition.
- Unplug from all the electronics at least an hour before going to bed. It has been reported that the bright light that comes from the electronics hampers with the production of melatonin in the body which is considered as the key factor that helps us in falling asleep.
- Keep a consistent sleep schedule. Try to maintain the time at which you go to bed or when you wake up, be it weekends or weekdays. However, with that being said we also advise you to avoid going to bed if you do not feel sleepy at all. Do not toss and turn as it may hamper the sleep further.
- Changing your diet
Little confused on seeing diet as one of the tips to get a good night’s sleep? Well, according to studies and observation, it has been reported that diet is a key factor in healthy sleep habits. There have also been reports of certain food items that can enable you to fall asleep faster.
- Before going on to foods, let us talk about beverages and especially those drinks that are rich in caffeine content. Do not consume caffeine after evening as caffeine is an active ingredient that stimulates the body to enhance the energy levels of the system.
- Avoid late dinners especially if you are having a heavy and spicy meal.
- Avoid citrus, spicy, fatty and fried foods and heavy meals. These are difficult to digest and can trigger digestive problems like heartburn which can keep you awake at night.
- If you are looking for foods that can make you fall asleep faster, then you can try tart cherries, milk, fatty fish, chamomile tea, kiwi, almonds and walnuts.
- Create an optimal sleeping environment
Optimizing your bedroom environment before going to sleep is also an effective healthy sleep habit
- Have comfortable bedding, pillow and mattresses.
- Set a comfortable temperature for the room
- Block out the light and drown out all the noises. If you live in an environment which is noisy, you can use earplugs which help you to eradicate the sounds.
Now there you go, everything you need to know about healthy sleep habits. Sleep is extremely vital for the well being of our health and therefore if sleep deprivation is left untreated, it can lead to grave complications in the future. You can also use melatonin and other sleep-inducing supplements to combat sleep deficiency.
However, we do advise if you have been suffering from sleep deprivation for a long time and none of the above-mentioned habits has been able to produce any desired result, then consult with your medical provider immediately. Proper diagnosis of your sleep deprivation will help you to have the correct medication and treatments and you can also simultaneously follow the healthy sleep habits as mentioned and that will help you to accelerate the process further.