Insomnia ? Feeling Sleepy all the time, but still not able to sleep properly? A common problem of modern day world is Sleep Deprivation.
An average person needs around 7 to 9 hours for an optimal amount of sleep. The quality and quantity of sleep has a huge effect on daily life and can affect your work, concentration and well being. Sleep restores both physical and mental health of your body, allowing you to be fresh and attentive in the morning.
Sleep deprivation or Insomnia arise from anxiety, depression, stress or medical issue and can lead to chronic health problems like high blood pressure, heart disease and stroke. Eating too much or too little can disrupt sleep. Small amounts of alcohol can help you fall asleep. But, as the body adapts to it, sleep may become fragmented resulting in higher level of insomnia. Obesity, Caffeine and high-fat meal can make you disturbed and restless causing sleep disorders.
Natural chemicals in the body enhance sleep, and lifestyle plays an important part. Here are 12 tips to keep in mind to recover from sleep deprivation.
1. MAINTAIN A SLEEP LOG
Maintaining a sleep log is going to help you identify the activities that interfere with your sleep schedule. Every day, note down the number of times you wake up and duration, check whenever you drink caffeinated beverages, and take naps.
Regular exercise helps maintain your sleep schedule. Note: Do not exercise vigorously before 2-3 hours of bed time, as that may weaken your ability to fall asleep.
3. AVOID CAT-NAP
Don’t doze for a long time during the day. This makes it more difficult to sleep at night.
4. EAT HEALTHY
Eat healthy and don’t skip meals. Avoid having a heavy meal 2 hours before going to bed. Don’t drink more water or fluid before sleep, as it can disturb your sleep at night.
5. SAY NO TO CAFFEINE AND SMOKING
Avoid any food or beverage that contains caffeine, especially after lunch. Quit smoking. Not only it is harmful to your body, it also deprives you of your sleep. If you can’t quit right away, try not to smoke few hours before bed time.
6. DO NOT OVER-THINK
Avoid excessive and unnecessary mental stimulation. Perform half an hour yoga or Meditate to get rid of stressful thoughts.
7. FIX A ROUTINE
Set up a routine to help regulate your sleep schedule. Fix a specific time for waking up and going to sleep, and follow that daily. A warm bath, reading, listening to slow music or relaxing tunes, or meditating are useful habits that can help your sleep regulate properly. Try and follow what works for you.
8. AVOID COMMOTION
Your bedroom should be meant for sleeping, not for working or watching TV. Turn off the lights, close all the doors to shut down the outer noise and have a sound soothing sleep.
9. COMFORTABLE CLOTHING
Wear clothes that are loose and comfortable. It lets your body and skin breathe properly at night. Infact, you should keep a different pair of clothes for your bed-time.
10. WRITE IT DOWN
How many time it has happened with you, that you lie down at 11 pm but still awake at 2 am? Very often it happens. Because you keep thinking of some problems and not able to sleep properly.
You should find a solution to this, either by making a habit of diary writing that has proven to be very helpful for a lot of people or sharing your thoughts with someone close and get the problem out of your brain.
11. PRE-BEDTIME RITUALS
If you are not able to sleep, don’t stay in bed for more than 15-20 min. Get up, drink some water, read a book or walk for 5 min. Don’t indulge yourself in some exercise or watching TV or phone during this time.
12. DON’T BE ASHAMED TO TAKE MEDICAL HELP
There is no shame in consulting a doctor or psychiatrist if sleep deprivation problem persists for a longer duration. Don’t delay it more, until it turns into a bigger problem of depression or something else.
Effective and restful sleep is very important as it rejuvenates both brain and body. Follow your own sleep hygiene and stay healthy.
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