Healthy sleep makes you feel alive, refreshed, and ready to take on the world. But various factors hinder healthy sleep.
Here’s a funny anecdote due to sleep deprivation. Lucy didn’t get more than an hour of sleep the previous night. As usual, she took her coffee on her drive to work, but it was not regular when she tasted it. Later she figured out that she added celery salt instead of cinnamon in her sleep-deprived state.
Even some of you would have gone through similar experiences. So if you’re having trouble sleeping, try these suggestions. You might be surprised at how much of an impact they can have.
The importance of a good night’s sleep
Sleep enhances your physical and mental well-being. It encourages your body to repair and heal from the day’s activities while allowing your brain to rest and recharge. Alternatively, you may become ill, feel stressed and anxious, and have difficulty concentrating and remembering things if you do not get enough sleep.
Scientific literature has shown insufficient or poor sleep is linked to cardiovascular plaque build-up, increased cholesterol levels, and high blood pressure.
The benefits of a good night’s sleep
Getting enough sleep has numerous physical and mental health benefits. While sleeping, your body has the opportunity to relax. Your brain also gets a break from the constant barrage of information and stimuli it faces throughout the day. As a result, you wake up feeling revitalized and renewed.
Some exciting benefits of a good night’s sleep include the following.
- Enhances productivity and concentration
- Helps to lose or maintain weight
- Increases athletic performance
- Enhances heart health
- Reduces risk of Type 2 diabetes
- Helps prevent depression
- It supports a healthy immune system
- It improves your relationships and helps you become more social
The importance of a regular sleep schedule
A regular sleep schedule is essential for getting enough sleep because it keeps the body’s internal clock on track. Our bodies prefer routine, and when you stick to a consistent sleep schedule, your body knows when to relax and sleep. This helps you fall asleep and stay asleep throughout the night.
Based on your chronotype, the best sleep schedule works for you and your body. The natural tendency of your body to sleep at a certain time is referred to as chronotype. For example, you might be a morning person or a night owl. This chronotype-dependent schedule is based on when your body produces the most melatonin, which induces sleep and reduces cortisol, which can disrupt sleep.
The dangers of sleep deprivation
Sleep deprivation can have severe consequences on our health. When a person experiences chronic sleep deprivation, it affects the secretion of human growth hormone that helps to build lean muscle and burn fat.
When you don’t get enough sleep, you are more likely to get sick, feel stressed and anxious, and have difficulty concentrating and remembering things. In addition, sleep deprivation can lead to accidents and errors at work or school. Some serious health issues include the following.
- High blood pressure
- Diabetes
- Heart attack
- Heart failure
- Stroke
- Obesity
- Depression
- Reduced immune system function
Tips for achieving healthy sleep
Several small measures, such as creating a bedtime routine, avoiding caffeine and electronics before sleep, and creating a sleep-friendly environment in your bedroom, can give you a good night’s sleep.
#1. Comfortable sleep environment
Creating a comfortable sleep environment is essential for getting enough restful sleep. A dark, quiet, cool bedroom and a comfy bed ensure sound sleep. Minimizing distractions in your bedroom and using room darkening shades or an eye mask to avoid natural light creates a comfortable sleeping environment.
#2. Relaxation before bedtime
Gently relaxing your mind and body before bedtime is crucial for a good night’s sleep. Avoid stimulating activities such as watching television or working on the computer in the hours leading up to bedtime.
Instead, focus on winding down and letting your body relax. Reading, listening to calm music, or a warm bath before bed can help your body relax.
#3. Avoiding caffeine before bedtime
Caffeine, a stimulant, can keep you awake and make falling asleep difficult—as a result, avoiding caffeine hours before bedtime is critical. This stimulant is present in coffee, tea, energy drinks, soda, and chocolate. Research shows consuming caffeine even six hours before bed could disrupt your sleep. It’s better to drink tea in the evenings to get healthy sleep.
#4. Taking life easy and reducing stress
One of the most common causes of insomnia is stress. If you’re feeling stressed about something, it can be challenging to fall asleep or stay asleep through the night. To prevent stress from impacting your sleep, try to find healthy ways to cope with stressors, such as journaling, exercising, talking to a friend or therapist, or practicing meditation.
