Effect of sleep deprivation and How to sleep better

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:

  1. Memory loss
  2. Inability to concentrate
  3. Frequent morning headache
  4. Weight fluctuation
  5. Persistent sleepiness and fatigue
  6. Weak immune system
  7. High Blood pressure

Tips for taking sound sleep

Sleep schedule:

One of the most important strategies for achieving sound sleep is maintaining 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 heavy meal in dinner:

Make it a habit to take your dinner early in the evening (2-3 hours before bed time). Avoid heavy, spicy and rich food at least two hours before your bed time.  Heavy and spicy food takes longer time to digest and may also cause stomach problem and heartburn.




Regular exercises:

Exercising regularly is beneficial for good night sleep. Light exercises and even 10-15 minutes walking will improve your sleeping pattern.

stretching exercises

Avoid alcohol at bed time:

Alcohol reduces sleep quality by increasing the frequency of waking up during night. To avoid this bad effect, stay away from consuming alcohol before sleep.

Alcohol

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.

Quit smoking:

Nicotine present in cigarette disrupts sleep in many ways so try to avoid smoking.

No-Smoking

Turn off television and computers:

Avoid viewing television programs and working on computer at least an hour before your sleep time.

Avoid daytime nap:

Do not take long day time nap. If take nap in day time, take it during 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 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 bed room temperature around 65-75 degree ‘F’.  Maintain adequate ventilation of the bed room to have sound sleep.