We cannot underestimate the importance of getting a good night’s sleep to feel happy, relaxed and refreshed. Well folks, if you toss and turn every night before finally falling asleep? You need a therapy in sleep!
Needless to say, any disruption to our regular shut-eye routine can make us feel groggy, cranky and loose focus. There are several external factors that determine how well we sleep and there are a few ways one can work towards to ensure sound sleep.
Good sleep has a host of benefits, from improving immunity system, curbing inflammation, maintain weight, lowering stress, improves cardiovascular health, lessening premature ageing to keeping depression or irritation at bay! Here are ways to improve your sleep cycle.
Get natural sunlight: You should get at least 20 minutes of sunlight and exposure to sunrays helps our body follow a normal rhythm, regulates the body’s production, releases melatonin, the hormone which is released at night to help the natural sleep cycle.
Drink less fluids in the evening: Reduce the amount of fluids you take in the evening. Definitely dinking water through the day is a worthy habit, having liquids later in the evening can disrupt your sleep cycle. Avoid drinking an hour before you hit the bed.
Go off technology :Avoid light sources which have a white or blue colour about two hours before going to bed as they tend to disrupt the body rhythm. Hence steer clear of the TV, cellphone and other electronic devices. Instead try listening to soothing music, or even read a nice book.
Food Therapy with magnesium : It is a known fact that Magnesium helps relax your muscles and brain. So either you increase your magnesium supplement or add magnesium-rich foods to your diet. Almonds, cashews, pumpkin seeds, leafy green vegetables, avocados and bananas contain good percent of magnesium. Grab a light dinner two hours before you go to sleep.
Say no to stress : Aren’t we aware that cortisols, or stress hormones, can keep you awake all night or stay alert? Hence try to lessen down your overall stress levels.
Expert at Sunday says, “According to a survey working professionals above the age of 25, there is a direct correlation between increasing salary and ease of falling asleep, there is also a direct correlation between productivity and sleep.
Over two thirds of the sound sleepers believe they are hundred percent productive at work; whereas more than half of those who reported getting insufficient sleep, believed they were only seventy five percent (or less) productive.
Interestingly, people below the age group of 30 sleep better compared to their older counter parts. Adults over the age of 30, are twice as likely to have sleep related problems and adults over 45 yrs are three times more likely to have sleep related problems. Almost forty percent of people use an alarm to wake up. Singles and couples with kids sleep better.
In general, singles and married people with kids (without differentiating between parents with infant kids or grown up kids) are more content and fall asleep easily as compared to married couples without kids. People who share their bed with kids are fifty percent more likely to have problems falling asleep. So, if you are planning to have good sleep, it is better to for the kids and the parents to separate their sleeping areas. Have your dinner at least 2 hours before going to sleep.
The research findings demonstrate that people who eat less than two hours before going to sleep are fifty percent more likely to have sleep related issues. Smoking impacts sleep adversely. Smokers are 52% more likely to have sleep problems as compared to non-smokers. Amongst smokers, ease of sleep goes down as the number of cigarettes increases. For example, smokers who smoke 5-10 sticks a day are 10% more likely to have sleep problems as compared to people who smoke less than 5 sticks a day. The connection between sleep and weight is quite high. People who consider themselves to be overweight are 2.5 times more likely to have sleep issues as compared to people who do not consider themselves to be overweight. There is also a very strong correlation between sleep and exercise.
People who do not exercise are 3 times more prone to having issues with sleep as compared to people who exercise regularly (go to the gym at least 2-3 times every week). Over fifty percent of people traveling more than an hour to work had a disturbed/troubled/insufficient sleep as compared to those who traveled between 15 mins to 1 hour. laptops and mobile phones in the bedroom are another killer.”
Himanshu Garg, a Somnologist (sleep expert) of Aviss Health, says “Sleep is the most underrated natural resource. With people socializing till late at night and working over time, they are losing out on quality sleep. Children preparing for exams are also losing out on sleep. They are trying to pack in more and they do not realize that the REM phase of sleep, the deepest phase, is when information gets best absorbed and by sleeping late, students are missing out on it. For long-lasting productivity, efficiency, memory and to prevent serious diseases, good sleep is a prerequisite.”