Healthy sleeping practice
Waking up early:
Everyone wish to wake up early in the morning. But very few follow it. Waking up early in the morning has many advantages. Most of the people who have achieved great things in life are early risers. The key point in waking up early is to get a good sleep at night.
Most adults need at least 6 hours of sleep per night to wake up feeling rested and mentally fresh. Limiting your sleep raises your risk for developing many health problems such as diabetes, depression, or cardiovascular disease.
If you have to limit your sleep for a few days, you can potentially increase your energy by spending time in the sunlight, taking short naps throughout the day, and performing light exercise.
Side effects of not getting proper sleep:
If you’re experiencing the following side effects, it’s likely a sign that you need to sleep more. It’s a good idea to prioritize rest for the next few nights until you notice your mental function return to normal.
- drowsiness
- irritability and changes in mood
- changes in appetite
- frequent yawning
- poor productivity and focus
- poor decision-making
- forgetfulness
- frequent sickness
Side effects of not getting proper sleep:
If you’re experiencing the following side effects, it’s likely a sign that you need to sleep more. It’s a good idea to prioritize rest for the next few nights until you notice your mental function return to normal.
- drowsiness
- irritability and changes in mood
- changes in appetite
- frequent yawning
- poor productivity and focus
- poor decision-making
- forgetfulness
- frequent sickness
Tips to sleep properly:
Lets see how to utilize the sleep time properly and get the maximum rest out of the given time.- Get on sleep schedule. Go to bed at the same time everyday and wake up at same time even on weekends. This helps you to stick to a routine and helps waking up easily.
- Keep your alarm far from the bed. This avoids hitting snooze.
- Strict no to gadgets into the bed. Control your screen time like laptops, mobile etc., at least 2 hours prior to sleep. These are proven to disturb your sleeping patterns.
- Eat healthy. Aim for a well-balanced diet full of foods that increase your energy, like fruits and vegetables, whole grains, and foods high in omega-3 fatty acids.
- Get comfortable sleeping room. Make sure the place you sleep is completely dark and noise free.
Sleep cycles:
Here is an amazing fact about sleep. Have you heard about sleep cycles. Your body cycles through four stages of sleep throughout the night.
One cycle takes about 90 minutes. During a typical night's sleep, you'll cycle through each stage four to six times. Your sleep is slightly disturbed at the end of every cycle(which we don't realize in sleep). So it it easy to wake up a person at the end of a cycle than waking up in the middle of a cycle.
To put it in a clear way, let's take an example. Imagine a person goes to sleep by 10 PM. He goes through sleep cycles(every 90 minute is a cycle) 10:00 - 11:30, 11:30 - 1:00, 1:00 - 2:30, 2:30 - 4:00, 4:00 - 5:30, 5:30 - 7:00 and so on. Considering a minimum of 6 hours sleep required for a healthy life, it is easy to wake him up by 4:00 or 5:30 than waking him by 5:00. Because by 5:00, he is in middle of a sleep cycle. So plan accordingly. If you want to wake up by 5:00 AM in the morning, you will have to sleep by 9:30 PM or 11:00 PM. If you want to get up by 6:00 AM, you will have to go to bed by 10:30 PM or 12:00 AM.
Lets see how to utilize the sleep time properly and get the maximum rest out of the given time.
- Get on sleep schedule. Go to bed at the same time everyday and wake up at same time even on weekends. This helps you to stick to a routine and helps waking up easily.
- Keep your alarm far from the bed. This avoids hitting snooze.
- Strict no to gadgets into the bed. Control your screen time like laptops, mobile etc., at least 2 hours prior to sleep. These are proven to disturb your sleeping patterns.
- Eat healthy. Aim for a well-balanced diet full of foods that increase your energy, like fruits and vegetables, whole grains, and foods high in omega-3 fatty acids.
- Get comfortable sleeping room. Make sure the place you sleep is completely dark and noise free.
Sleep cycles:
Here is an amazing fact about sleep. Have you heard about sleep cycles. Your body cycles through four stages of sleep throughout the night.
One cycle takes about 90 minutes. During a typical night's sleep, you'll cycle through each stage four to six times. Your sleep is slightly disturbed at the end of every cycle(which we don't realize in sleep). So it it easy to wake up a person at the end of a cycle than waking up in the middle of a cycle.
To put it in a clear way, let's take an example. Imagine a person goes to sleep by 10 PM. He goes through sleep cycles(every 90 minute is a cycle) 10:00 - 11:30, 11:30 - 1:00, 1:00 - 2:30, 2:30 - 4:00, 4:00 - 5:30, 5:30 - 7:00 and so on. Considering a minimum of 6 hours sleep required for a healthy life, it is easy to wake him up by 4:00 or 5:30 than waking him by 5:00. Because by 5:00, he is in middle of a sleep cycle. So plan accordingly. If you want to wake up by 5:00 AM in the morning, you will have to sleep by 9:30 PM or 11:00 PM. If you want to get up by 6:00 AM, you will have to go to bed by 10:30 PM or 12:00 AM.
If you are concerned about your sleep, see a doctor.
Talk with a doctor or nurse if you have any of the following signs of a sleep disorder:
- Frequent, loud snoring
- Pauses in breathing during sleep
- Trouble waking up in the morning
- Pain or itchy feelings in your legs or arms at night that feel better when you move or massage the area
- Trouble staying awake during the day
Even if you aren’t aware of problems like these, talk with a doctor if you feel like you often have trouble sleeping.
Talk with a doctor or nurse if you have any of the following signs of a sleep disorder:
- Frequent, loud snoring
- Pauses in breathing during sleep
- Trouble waking up in the morning
- Pain or itchy feelings in your legs or arms at night that feel better when you move or massage the area
- Trouble staying awake during the day
Even if you aren’t aware of problems like these, talk with a doctor if you feel like you often have trouble sleeping.
Nice post about sleep and how important it is to us..
ReplyDeleteThank you da
DeleteNice post about sleep and how important it is to us..
ReplyDeleteNice post about sleep and how important it is to us..
ReplyDelete