Sleep deprivation has become epidemic in recent times. No matter how advanced modern science may be, there is no substitute for a good night’s sleep. It is not how long you sleep, but it is the number of quality hours of sleep you get. Lack of quality sleep can lead to high blood pressure, obesity, diabetes, depression, and even death.
While the number of hours one needs to sleep can vary a lot based on age, gender, lifestyle, health, genes and mental health, here are some tips to help you get that much needed quality slumber. Get good sleep, be rested and feel your best.
1. Have a regular sleep routine
Let you body know it is time to sleep by going to bed and waking up at the same time each day. Let you mind know it is time to shut off by sticking to a pre-bed routine.
2. Create a sleep-friendly environment
Limit the use of the bedroom for sleeping. Avoid Quiet, comfortable and a dark environment is essential. Have a clean and inviting bed. Most people find a thermostat set between 65° and 75°F to be conducive to fall asleep.
3. Declare a tech-free zone
Electronic devices disrupt sleep. Studies have shown that wifi signals affect brainwaves, which disturb our rest and sleep. Cell phones, TVs. Computers and tablets must be turned off because the glowing lights in blue wavelengths mimic daylight and disrupt the circadian rhythm.
4. Block the clock
Covering the alarm clock or putting it under the bed can help in getting good sleep even if you happen to wake up abruptly. Seeing the time may induce anxiety and stress for the coming day and can affect proper rest and sleep.
5. Avoid stimulants
Coffee, energy drinks, alcohol and cigarettes disrupt sleep patterns and seep quality. Avoiding coffee and energy drinks after two in the afternoon is found to be helpful in preventing insomnia. Alcohol first makes you drowsy but then acts as a stimulant to interrupt sleep. Nicotine is a stimulant, which also prevents you from falling asleep.
6. Don't exercise just before bedtime
Regular exercise is great way to help fall asleep. However for some people, it can be disruptive, if exercise is done right before bed time, as it raises the body temperature and delays release of sleep-inducing melatonin.