“Why I am still awake?”, “why the snake doesn’t have legs?”, these are the questions I ask myself at 2 am in the middle of the night by staying awake.So, If you are a person who is suffering from a sleeping disorder, then this post is for you.
WHY SLEEP IS NECESSARY?
Sleep is the most essential body function, which helps us to recharge our body and mind such that we stay fresh and active during our day hours. Sleep helps in the proper functioning of the brain. Poor sleep makes us less active during our working hours.
Adults require at least 7 to 9 hours of sleep while children require some more amount of sleep than adults.
10 PROVEN TECHNIQUES FOR BETTER SLEEP
The following are the 10 proven techniques to get better sleep.
- Follow regular sleep cycle
- Avoid bright lights.
- Switch off computers and other electronic devices.
- Foods.
- Cooling systems.
- Meditation.
- Breathing exercise.
- Anxiety.
- Noise.
- Laziness and afternoon sleep.
FOLLOW REGULAR SLEEP CYCLE
Our human brain is the biggest programmer. It records all of your activities and makes the body to work for it. For example, if we sleep at 10 pm at night, then our brain records this sleeping activity and generates the sleeping hormone the next day at 10 pm and urges us to go to bed.
So make your sleep cycle regular. For example if you have to go to work at 8 am,try to wakeup at 6 am in the morning. Go to bed between 9 pm to 11 pm at the night such that you get proper7 to 9 hours of sleep.
Sleep disorder occurs when an irregular sleep cycle occurs. Imagine a person sleeping at 10 pm everynight. But one day due to important work and stuff, he slept late. The next day night, he will struggle in sleeping at 10 pm as the regular sleep cycle is broken.
Adults need 7 to 9 hours of sleep and teenagers require 8 to 11 hours of sleep whereas children require 10 to 13 hours of sleep.
Strictly follow your regular sleep cycle even on the weekends. Don’t try to change your sleep cycle on Saturdays and Sundays. Changing this so may cause a sleeping disorders.
AVOID BRIGHT LIGHTS
Before going to bed make sure that your bedroom is kept clean. Also, switch off the unwanted bright lights in your house. It has been proven that bright lights decrease your sleeping hormone and make you active at midnight.
Make your room noise-free and keep your mattress clean and neat.
How do bright lights affect your sleep?
The bright lights decrease the sleeping hormone called melatonin. Melatonin is a sleeping hormone which promotes our body and mind to sleep. If melatonin is low, It is very difficult to sleep. The production of melatonin increases in the dark environment. Just remember, if the amount of melatonin is high, we can sleep easily.whereas if the amount of melatonin is low, it will be very difficult to sleep. So concentrate on your melatonin levels.
Hence before going to bed switch off all the bright lights in your room and make it dark.
SWITCH OFF COMPUTERS AND OTHER ELECTRONIC DEVICES.
Many people have the habit of scrolling social media and other stuff just before going to bed. These habits causes poor sleep. This is one of the most important reason why people not getting good sleep.
Exposure to mobile lights and computer lights decreases the sleeping hormone melatonin.
Usage of computers and mobiles before going to bed is not a healthy habit.At least just try to avoid these electronic devices 30 minutes before going to bed.
Nighttime is actually a great time to take a break from these electronic devices. switch off these devices or place them in another room such that you will not get diverted.
FOODS
Foods play an important role in your sleep.Some foods increases your melatonin whereas some foods decreases your melatonin and has adverse effect on your sleep. Hence it is necessary to choose the right food for good sleep.
let’s discuss what are those foods which promote sleep and those foods to avoid.
FOODS AND HABITS TO AVOID FOR GOOD SLLEP
Alcohols
Alcohol can help you fall asleep, after that initial period it disrupts your sleep.
Avoid smoking.
Smoking at the midnight increases the chances of insomnia,a sleeping disorder which causes lack of sleep. People who smoke sleep lesser than nonsmokers. Because of this shorter sleep duration they will tired and inactive.
Avoid caffeine
It is better to avoid caffeine before going to bed as it increases the hormone called cortisol.
Avoid sleep during daytime
Many people have the habit of sleeping during the daytime. This habit should be strictly avoided as it decreases your sleep quality. But an afternoon nap of 20 minutes between 1 pm to 3 pm makes your brain fresher and more active.
FOODS TO PROMOTE SLEEP
Almonds
Almonds are a source of hormones called melatonin. Melatonin regulates your internal clock and signals your body to prepare for good sleep.
kiwi
Kiwi contains high amount of fiber and carotenoid antioxidants which helps to promote good sleep.It also make you fall asleep faster and stay asleep longer.
Milk
1 small glass of milk is known to improve sleep in older adults
Apart from these foods some foods containing magnesium ,specific antioxidants, and melatonin are known to promote sleep.
Cooling and ventilation
Before going to bed make sure that your room is maintained at optimum temperature and ventilated.
Make sure that your cooling system is fine.
Night sweats during summer will make your sleep even worse.so turn on AC if you needed.
Also, try to open the windows such that your room gets ventilated.
MEDITATION
Do some breathing exercises before going to bed. Doing meditation before going to bed will clear all your unwanted thoughts and keeps your mind clean such that you will fall asleep faster.
Inhale for 4 seconds and hold your breath for 6 seconds and then exhale for 4 seconds. Repeat this breathing exercise for 10 to 15 minutes. By doing this breathing exercise you focus your concentration on breathing thereby eliminating all those negative thoughts.
NOISE
Noise is one of the important reasons for insomnia. Noise is an unwanted unpleasant sound that causes discomfort. This unpleasent sound includes noises from vehicles,noise made by ceiling fans, the noise of street dogs barking and much more.
People who live near the industrial area are more prone to insomnia. These noise sounds not only cause insomnia but also causes anxiety and stress.
To avoid these noises sound proof your room and try some high-quality earplugs.
Service your ceiling fan to avoid noises made by fan.
Laziness and afternoon sleep
Try to be more active in your daytime and work harder such that you feel tired during the night and may fall asleep faster.
More the tiredness faster you will fall asleep faster.
Also avoid sleeping in the afternoon. Studies show that 20 minutes of afternoon nap makes you active and fresh. But if you sleep more than that it may affect your sleep during the nightime.
Avoid Laziness,be active,have good sleep and be energetic tomorrow.
If you are still suffering from a sleeping disorder, consult your doctor and take medications.