Healthy sleeping habits are very important to have a healthy mind and body. Lack of sleep or inadequate sleeping habit are result of unhealthy life styles.
Reports has shown that 62% of people around the globe are deprived of proper sleep. Healthy sleeping habits increase once productivity. Healthy sleeping habits also increase life span. As its well known proverb that early to bed early to rise makes man healthy ,wealthy and wise.
Healthy Sleeping Habits
When we talk about healthy sleeping habits it shows that sleeping better helps to improve productivity and it gives you a peace of mind. It enables one to stay energetic throughout the day. A famous Irish proverb says,” A good laugh and a long sleep are the two best cures for anything”. Sleeping well serves as a great meditation so when life feels falling apart and you have had enough of everything then try disconnecting yourself from the world for a while, it is not an escape but your time to recharge and calm your nerves.
What are the benefits of sleeping well?
It prevents cancer as it leads to an increase in levels of hormones dealing with the immune system. The Cortisol (a hormone) levels typically peak at dawn, after hours of sleep, and decline throughout the day. According to a
research, People who repeatedly wake up at night are also thought to have abnormal cortisol patterns. The other hormone affected by sleep is melatonin. Produced by the brain during sleep, melatonin may have antioxidant properties that help prevent damage to cells that can lead to cancer. To date, scientists don’t exactly know why we dream and sleep but a deep sleep is an important way for your brain to make memories and links, and getting more quality sleep will help you remember things better hence improved memory.
Sleeping well for at least for 8 hours uninterruptedly can actually help you to lose weight as the hormones ghrelin
and leptin, which regulates appetite, have been found to be disrupted by lack of sleep.
Sleeping well also balances chemicals like serotonin which if inadequate in the body can lead to depression.
So you see how your mental and physical well-being is directly related to you having good hours of sleep
every day.
Ways to improve your sleeping habits
1. Increase bright light exposure during the day
According to a research, Researchers found that people who were exposed to greater amounts of light
during the morning hours, between 8 a.m. and Noon, fell asleep more quickly at night and had fewer sleep disturbances during the night compared to those exposed to low light in the morning. It is vital to have a great
exposure to light in the day and reduce the exposure to all blue lights from all your gadgets like mobile phones, laptops etc, in the night as it tricks your body to think it is still day. hence, Exposure to more light during the
day and less light at night is critical for healthy sleep patterns because it helps to calibrate the body’s internal “circadian” clock.
2. Sleep and wake up at consistent times
It helps to build a routine and habit. Your body knows when it is time to sleep and when it is time to work. When you keep disrupting your sleep schedule, your body is not able to create a routine. A good routine along with well-build habits lead to a better life.
3. Reduce Irregular, long hours naps in the daytime
It is obvious if you sleep before the right time you cannot complain I cannot sleep well at night. A mindset to a better routine and rough sketch in your head of the day ahead is needed so that you make sure your body functions well throughout the day. Sleep is the ultimate need of your body in order for you to be productive in return.
4. Exercising in the day
One way may be by the body-heating effects of exercise, especially when performed in the afternoon or later. Exercise triggers an increase in body temperature, and the post-exercise drop-in temperature may promote falling asleep.
5.Sleep is for the night and work is for the day
Don’t reverse this and say I am an owl so I work best at nights. A study published in 2018, in the Proceedings of the National Academy of Sciences (PNAS) showed that staying awake at night and sleeping during the day for even just one 24-hour period can rapidly lead to changes in more than 100 proteins in the blood, including ones that have an effect on blood sugar, immune function, and metabolism. Over time, these biochemical changes in blood protein levels can elevate your risk for health issues such as diabetes, weight gain, and even cancer. Now you can disagree with me but not science so keep it in mind that reversing your sleep schedule will give you more harm than good.
6. Optimize your bedroom environment
This can actually improve the quality of your sleep. Havina pleasing environment of your bedroom by removing the clutter, investing in comfortable sheets and a quiet room can help you fall asleep well. A dim and cool room is preferred for better sleep.
7. Consult a doctor if you get signs of insomnia
Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep. The condition can be short-term (acute) or can last along time (chronic). It may also come and go. Acute insomnia lasts from 1night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for3 months or more.
How many hours should you sleep according to your age?
|
Age |
Recommended |
|
0–3 |
14–17 |
|
4–12 |
12–16 |
|
1–2 |
11–14 |
|
3–5 |
10–13 |
|
9–12 |
|
|
13–18 |
8–10 |
|
18–60 |
|
|
61–64 |
7–9 |
|
65 |
7–8 |
