Sleep loss gives way to an array of problems like restlessness, recklessness, loss of concentration and also health problems. [break]
Research shows that lack of sleep is also responsible for weight gain. Too little sleep disturbs the balance of hormones that regulate our appetite.
When you are sleep deprived you are more vulnerable to infections and even heart attacks!
The first step to improving the quality of your sleep is finding out how much of it you need. While the requirements vary from person to person, most adults need at least eight hours of sleep each night to function at their best.
Healthy sleepers usually fall asleep within 20 minutes of hitting the pillow. If you aren’t one of them, then you might want to follow some of the tips The Week is providing you with and make the necessary lifestyle changes so that you sleep better and deeper.
Keep a regular sleep schedule
Get up and go to bed at the same time every day. When your body gets set to a pattern it’s much easier for it to fall asleep. Being consistent reinforces your body’s sleep-wake cycle and helps you sleep better.
Have a light snack before bed
Have a glass of milk before bed. Milk contains tryptophan that acts as a sleep inducer. An empty stomach can interfere with sleep so never go to bed hungry.
Have a bedtime ritual
Doing the same things each night sends signals to your body that it’s time to wind down. Take a warm bath or shower, read a book, write in your journal or listen to some music preferably with the lights dimmed. Relaxing activities before bedtime will ensure a good night’s sleep.
Exercise, but not at night
You’ll definitely sleep more deeply if you exercise regularly but exercising before bed actually keeps you awake. If you are hard pressed for time during the day and need to exercise in the evenings, make sure you do it at least four to five hours before bedtime.
Bathe before bed
A hot bath soothes your tired body and mind and helps you wind down after a long day. The drop in body temperature after a bath also helps put you to sleep.
Avoid stimulants before bed
Stay away from tea, coffee, alcohol and other such stimulants before bedtime. They make you jittery and disturb your sleep pattern.
While it may make you fall asleep faster, alcohol reduces your sleep quality and wakes you up later in the night.
Turn off your computer and TV an hour before bed
Many people use the television to relax at the end of the day. Not only does the light suppress melatonin production, but television actually stimulates the mind, rather than relaxing it. If your favorite TV show is on late at night, record it to watch it during daytime but turn off that TV an hour or two before hitting the bed.
Keep your room pleasantly cool
The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room. A bedroom that is too hot or too cold can interfere with quality sleep.
Sleep in a dark room
The darker your bedroom is, the better you’ll sleep. Cover electrical displays like clocks and radios, use heavy curtains to block whatever light that’s coming in from the windows and the quality of your sleep will definitely improve.
Avoid naps
Napping can only make matters worse if you usually have problems falling asleep. If you absolutely have to take a nap, keep it short. A 15-20 minute snooze is more than enough if you feel groggy as the day progresses.
Follow these simple tips to sleep like a baby and wake up refreshed and re-energized.
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