Everyone’s sleep requirements vary slightly, but most healthy adults need 7-9 hours of sleep each night to function at their best. It is estimated that over half of the working population in India has experienced some form of sleep deprivation or change in their lifetime.
Globally, the prevalence of insomnia is 10-15%.
Lack of sleep impairs cognitive processes such as thinking, learning, attention and concentration. Chronic sleep deprivation increases the risk of heart disease, high blood pressure, diabetes, arrhythmias, and more. Over time, lack of sleep can contribute to symptoms of depression and kill your libido. And yes, lack of optimal sleep can lead to weight gain.
How to improve sleep and sleep quality
1. Stay away from gadgets
Using electronic devices before bed can be physiologically and psychologically stimulating and can negatively affect sleep. The more electronic devices we use in the evening, the harder it is to fall asleep and stay asleep. Using a TV, tablet, smartphone, laptop, or other electronic device before bed delays your body clock and suppresses the release of sleep-inducing hormones, making it harder to fall asleep. Increased alertness at bedtime delays the onset of REM (rapid eye movement) sleep and lowers energy levels the next morning. Over time, these effects can lead to severe, chronic sleep deprivation.
2. Take a lukewarm bath before bed
Taking a bath or shower before bed is a well-known sleep remedy. This is because a warm bath is relaxing. Our body temperature tends to drop after a warm bath, which can induce better sleep. Bath time should not be more than 10 minutes. This improves blood circulation and stimulates the ‘temperature circadian rhythm’ to help you fall asleep more easily and improve sleep and quality of sleep.
3. Take deep breaths before bed
breathing It strongly influences physiology and thought processes, including mood. By simply focusing on your breath without changing anything, you can move in the direction of relaxation. The 4-7-8 breathing technique, also called “relaxing breathing,” promotes better sleep. Here are the steps:
- Exhale completely through your mouth with a hissing sound.
- With your mouth closed, breathe in gently through your nose and count to four.
- Hold your breath and count to seven.
- Exhale completely through your mouth for a count of eight hissing sounds.
- This is a breather. Repeat 20 times.
4. Sleep-inducing foods
There are certain foods that can help induce better sleep.
- a glass of warm milk The perfect drink for a good night’s sleep. Milk contains tryptophan, an amino acid that turns into serotonin. Serotonin is known to have a calming effect in the brain and help you sleep better. A dash of nutmeg, cardamom and crushed almonds will improve taste and sleep.
- chamomile tea: Gives refreshing and vitality, fragrant chamomile tea soothes nerves and helps sleep.
- almond Helps you sleep soundly. Almonds also contain tryptophan and magnesium, which help stabilize the heart rhythm.
- Avoid tea, coffee, alcohol and other stimulating foods after sunset.
5. Eat dinner early
If you eat late, you will not be able to sleep due to indigestion. An early dinner is good for digestion and helps you reach satiety levels sooner, allowing your body to make better use of food and induce sleep. Your circadian rhythm is disturbed. There should be at least a 2-3 hour gap between dinner and sleep.
We hope these tips help you sleep better and sleep better! Leave your thoughts in the comments below.
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