First of all, I would like to discuss the disadvantages of lack of sleep.
Have you ever thought about it– I’m telling you – NOPE!
It’s not uncommon that with lack of sleep one tends to feel cranky and tired, and experiences a decrease in work productivity. Lack of sleep also greatly influences one’s appetite. Moreover, not getting enough sleep impairs metabolism and disrupts hormone levels. A study has revealed that sleep deprivation can be a royal route to obesity.
The number of hours of sleep that is ideal for someone varies from person to person. But on an average, 7 to 8 hours of sleep is what is needed.
With continued loss of sleep, the body’s ability to sense the level of insulin reduces. The blood sugar released in the body after one eats is not well regulated. At the same time, the body secretes, more cortisol (stress hormone) which makes it harder for the insulin to do its work effectively. The result is that excess glucose stays in the bloodstream, which not only leads to weight gain but also increases the risk of developing diabetes.
Whether you are a cold or hot sleeper, in order to avoid these unwanted conditions you should follow a proper sleep routine. And by making these small changes to your daily routine you help yourself get better and sound sleep.
Here are some tips to get a sound sleep-
1. Rub Ghee on the soles of your feet:
Rubbing ghee on the soles of your feet makes you feel relaxed. Doing it just before going to bed has been an age-old therapy in Ayurveda, for relaxing the body and mind thereby inducing a good night’s sleep.
2. Have a Glass of Warm Milk:
Having a glass of warm milk before going to bed is something that our grandparents have told us time and again. Here is a scientific reason behind the story: Milk and milk products contain an amino acid called tryptophan which is a precursor to the sleep hormones.
3. Don’t mess with your Sleep Routine:
Even though your days maybe packed, try to go to bed at the same time every day and wake up at the same time as well. This will balance your sleep-wake Cycle and help you achieve sound sleep. But if you are a party animal and go to a lot of late night parties, make sure that you still wake up at the same time. It’s quite possible that you may feel sleepy and a bit tired later in the day but it will encourage you to sleep earlier and not mess with your routine.
4. Switch off all your Gadgets an hour before you sleep:
Switch off all the gadgets at least an hour before you sleep. Melatonin is a hormone that induces your sleep which is normally released by the pineal gland in the brain a few hours before bedtime. The light which is emitting out of the screens of these gadgets delays the release of melatonin, increase alertness and resets the body’s internal clock to a later hour.
5. Don’t overeat at dinner:
It is best to eat light and go to sleep as early as possible because our body doesn’t digest the food easily at night and does not react positively to late night snacks.
6. Reduce the intake of Alcohol and Caffeine:
A Caffeine overdose or an alcohol buzz won’t help you fall asleep. Keep a distance from caffeine, alcohol and chocolates a few hours before bedtime. Avoid stimulants like tea, coffee and desserts post sunset. Have a wholesome dinner but not close to bedtime. Make sure you eat 2 to 3 hours before you go to bed.
7. Meditate:
A sound sleep is always needed but for that, you need to keep your mind stress free and remain fit. Meditation always makes you feel good, relaxed and at peace, especially if you are using techniques that relax tense muscles.
8. Exercise:
Exercise is a must so, never skip your exercise routine during the daytime. Exercise keeps the stress-related hormone levels in control and helps you fall asleep at night. But one should not overdo the exercise at night.
Doing regular exercise improves the quality of your sleep. However, doing so less than three hours before bedtime isn’t such a good idea because it alerts the body and it will then be difficult to fall asleep. Therefore, avoid exercising in the evening.
I hope these tips can help you achieve better and sound sleep the next time you’re feeling insomniac.
Read Also – Do You Know About Sleepy Head Day?
