Whenever does someone asks us what it means to be healthy? Well, it means having balanced nutrition, social connectedness, and quality sleep. Sleep is essential for your overall wellbeing. It is something we cannot afford to limit.
As per the American sleep association, sleep issues or insomnia is one of the top health concerns in our society. Hence, to minimize it is important to check your sleep hygiene. A healthy lifestyle and simple behavior can bring a good night’s sleep.
Consequences of inadequate sleep:
Having inadequate sleep has a lot of consequences. When sleep quality is poor, we tend to have less energy, develop an increased craving for sweets, experience less self-regulatory control, and have high levels of ghrelin. Also, there is a 50% higher risk of obesity if we sleep only for five hours every night. Other negative effects include immune system deficiencies, increased heart diseases, anxiety, depression, and an inability to focus.
In short, experiencing sleep deprivation has significant consequences on long-term health. So, it is important to take a night of adequate sleep. Also, stressing about sleep can affect the quality of sleep and timing. So, starting with stress reduction is the first step to healthy living. So, to gain a healthy lifestyle, you simply have to close your eyes and notice your breath. It does make a difference.
How to build healthy sleep habits?
Similar to developing physical fitness, sleep fitness takes the implementation of small changes in daily behaviors. It has to do with raising your awareness level. So, the best way of tracking your sleep habits is by observing such things like:
- At what time do you go to bed?
- At what time do you turn off the lights?
- At what time do you rise?
- At what time do you have your dinner?
- How much percentage is your caffeine and alcohol intake?
- What type of light are you exposed to before bed?
- What is your energy level throughout the day?
- How many hours of sleep do you get every night?
So, by observing your sleep patterns, it is crucial to make changes in your lifestyle. So, once you understand your sleeping ritual, it can help you promote a better quality of sleep.
Small efforts bring big changes:
At the initial level, just start by doing regular physical activity and maintaining good nutrition. It is extremely essential and should be tailored as per your needs and goals. Well, here are a few strategies that you should consider to have an adequate amount of sleep:
Create a calming nighttime routine that includes 30 minutes of ‘winding down’ time. It means that you should avoid getting exposed to screens. Instead, try reading, doing bedtime yoga, or getting involved in mindful breathing.
- Exercise helps in improving sleep. So, commit to daily physical activity.
- Reducing your alcohol consumption.
- Reducing your caffeine intake in the late evening and afternoon.
- Avoid eating heaving meals before sleeping.
- Try getting exposed to natural light in the daytime.
- Invest in a comfortable mattress and pillow that offers full-body support.
Many people know what needs to be changed, but they only need assistance. So, identify a partner, friend, or support group to encourage you to incorporate new behaviors. It can make you more successful. Also, keep practicing sound sleep hygiene that will help you resolve all your sleep concerns. Also, if you experience chronic fatigue due to a lack of sleep, just make sure that you seek counseling from a sleep specialist.
TAKE AWAY:
Sleep should be as important as doing your regular exercise and eating right. It is the prime necessity. Sleep, good sleep, and enough of it is a necessity without which you cannot have the food or do the right exercise.
6th March 2022 is Sleep awareness day. So, it is extremely crucial to raise awareness regarding the health benefits of taking adequate sleep. So, share this blog with your family and friends and help to improve the health of your loved ones.
