Effect of deprivation of sleep and How to sleep better
Sound sufficient sleep is very essential to maintain good health and also to perform day to day activities efficiently. Deprivation of sleep may lead to many health complications:
Tips for taking sound sleep
One of the most important strategies for achieving sound sleep is maintaining the sleep schedule. Always try to go to sleep and wake up in the morning at the same time every day. It will make you feel much more refreshed and energized.
Avoid a heavy meal at dinner:
Make it a habit to take your dinner early in the evening (2-3 hours before bedtime). Avoid heavy, spicy and rich food at least two hours before your bedtime. Heavy and spicy food takes the longer time to digest and may also cause stomach problem and heartburn.
Exercising regularly is beneficial for good night sleep. Light exercises and even 10-15 minutes walking will improve your sleeping pattern.
Avoid alcohol at bedtime:
Alcohol reduces sleep quality by increasing the frequency of waking up during the night. To avoid this bad effect, stay away from consuming alcohol before sleep.
Avoid caffeine before sleeping:
Caffeine makes people more alert and blocks sleep-inducing chemicals. It may affect your sleep up to 4-5 hours after drinking it.
Nicotine present in cigarette disrupts sleep in many ways to try to avoid smoking.
Turn off television and computers:
Avoid viewing television programs and working on the computer at least an hour before your sleep time.
Avoid daytime nap:
Do not take a long daytime nap. If take nap in the daytime, take it during the early afternoon and limit it up to 20-30 minutes.
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Keep your sleep environment less noisy:
If you cannot avoid or eliminate noise completely, keep it low or mask it with soothing sound or light music of your taste.
Control anxiety and stress level:
Anxiety and stress make it difficult to sleep well. Try to analysis the reason of stress if they are actually realistic in nature or due to irrational fear. Try to replace these irrational thoughts with more productive thoughts to get a better quality of sleep.
Keep your bed room cool:
Too hot or too cold room temperature can interfere with your sleep quality. Try to keep your bedroom temperature around 65-75 degree ‘F’. Maintain adequate ventilation of the bedroom to have sound sleep.