The incidents of people losing sleep on a consistent basis have been increasing day by day. If you are experiencing sleep loss, you must know that you are not alone in this. Irrespective of factors such as age or working status, on an average an adult needs 7 to 9 hours of sleep; however it changes from person to person. It is important for overall well-being of an individual. Sleep loss on a daily basis leads to deterioration of physical, mental, and emotional health. Moreover, it affects one’s sexual health as well. Taking enough sleep helps you maintain focus, heart healthy, hormonal balance, and also safeguards immunity.
Sleep deprivation has been associated with depression, elevated risk of obesity and diabetes, and risk-taking behavior. Moreover, sleep loss is accountable for more than 800 lives annually due to accidents caused by excessive daytime sleepiness or sleep pangs.
Practically, it is not possible to control all factors that cause sleep loss. However, making healthy changes and approaching healthier lifestyle can make a huge difference.
Here are some tips which are tried and tested, and have delivered better results in majority of cases.
Maintain a sleep schedule
To keep a fix sleep schedule, try to sleep and wake up at a fix time. Do not break this rule even on weekends. We all have an internal clock called circadian rhythm. It regulates our sleep-wake up cycle for us. This works better when you are having a regular sleep and wake up pattern. Some factors such as jet lag, daylight savings, or staying up late at night affect the working of circadian rhythm. This further leads to crankiness and poor concentration.
It is an easy remedy to try out. It has been estimated that exposure to electrical lightening delays our circadian rhythm by approximately 2 hours. Scientists have discovered that increased exposure to daylight helps in resolving this issue. We have been evolved to stay up during daylight and fall asleep when it is dark. When you get exposure to daylight, it stimulates a nerve pathway which starts from the retina of our eye to hypothalamus – a region in the brain. This further stimulates the other parts within the brain and helps in improving sleep.
Decrease or minimal exposure to blue night during night time
Sunlight is the major source of blue light which affects the circadian rhythm. Though the blue light found in sunlight helps in inducing sleep, blue light emitted from LED-based devices can harm your sleep pattern. That is why it is suggested not to keep smart phones or any electric devices near the bed. Research has estimated that blue light emitted from electric devices can increase sleep complications.
A healthy diet and exercise
A diet comprises of vitamins and essential nutrients along with a well-planned exercise regimen helps in improving quality of sleep. Approximately 150 minutes of moderate to intense exercise per week not only gives you better slumber but also gives you a glowing skin. Further, it also helps in making your muscles flexible and improves concentration by whopping 45%. However, one should not exercise right before hitting bed.
Just as diet and exercise are important in improving sleep pattern, practicing meditation holds extreme importance. Mindfulness-based meditation is the key to get your sleep cycle restore its health. It is important in managing sleep-related issues. You can practice meditation every morning or whenever you get time. If it is not possible for you to get time, you can always practice ways to stay mindful while carrying out daily chores.