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10 Proven Healthy tips for better sleep - 3MEDS

03 July, 2020 Sreyasi Dey

Along with eating well and exercising, sleeping is one of the crucial bodily functions required for healthy development and living. Although sleep is one of our basic daily needs, more than 60 percent of adults say their sleep needs are not being fully met during the week. Sleep, like nutrition and physical activity, is critical to our health, and when we don’t get enough, we sacrifice more than just a good night’s sleep. Sleep requirements vary from person to person depending on age, health, daily workload, and several others. The average amount of sleep required is however 7 to 8 hours.

Here are 10 tips that will help you sleep better by 3MEDS the best online pharmacy in India:

1. Recognize your body’s natural sleep cycle and stay in sync:

Our body has a deep natural cycle and the body depends on this circle to keep itself moving and rejuvenated. This is the circadian rhythm (sir-KAY-dee-un RIH-thum) The natural cycle of physical, mental, and behavior changes that the body goes through in a 24-hour. To keep this rhythm in tune sleep at the same time every day. Avoid sleeping in during weekends and sleeping for longer periods of time during the day and it disrupts the sleep at night.

2. Light exposure

Light exposure is another important phenomenon on which our sleep depends. Our body secretes a hormone called melatonin which induces sleep in an individual. This hormone is mostly secreted in a darker environment. Thus exposure to white light for too long is not advisable. Sleeping environments should ideally be dark n cool with the incorporation of dim lights.

3. Exposure to digital screens

Since melatonin is secreted in dimmer environments, a bright light from a laptop computer or smartphones can disturb the natural sleepiness of the body as these screens emit harmful blue light. Avid mobile or laptop users should consider switching on the blue light filter on their phones(it is present in both android and iOS). Also, limit the usage of the screen during the evening and completely stop using a cell phone around 30 minutes before going to sleep.

4. Exercise and activity

When you’re taking care of yourself, and exercising regularly, you likely notice that you’re not only feeling better during the day but sleeping better at night, too. Exercise can provide excellent benefits for your sleep. Physical activity increases the time spent in deep sleep, the most physically restorative sleep phase. Deep sleep helps to boost immune function, support cardiac health, and control stress and anxiety. A morning jog or 30 minutes of work out at home is the way to go.

5. Healthy diet

Food is also related to sleep by appetite and metabolism. Research by Dr. Van Cauter shows that people who don’t get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite-regulating hormone) fall, promoting appetite increase. This link between appetite and sleep provides further evidence that sleep and obesity are linked. To top it off, the psychological manifestations of fatigue, sleep, and hunger are similar. Thus, when you’re feeling sleepy you might feel like you need to head for the fridge instead of a bed.

6. Your room environment

Ideally, the place where one sleeps should be dark and cool. This helps the body relax quickly and helps the process of the body to sleep better. The favorable temperature around the room should be no more than 60 to 67°F. The bed should be large enough to allow you to stretch your body and the mattress should be soft and comfortable

7. Separate your work environment

The bed should not be the area where you work or eat. It should be singled out exclusively for sleep and sexual activity( if staying with a partner), this helps the mind distinguish between the different environments and makes it easier for a person to fall asleep.

8. Establish a nighttime routine

9. Limit caffeine nicotine and alcohol intake

Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can negate excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.

10. Wind down before sleeping

Avoid alcohol for at least 4 hours before going to bed. It will disrupt your sleep during the night. Nicotine is a stimulant that may make it more difficult to go to sleep and to stay asleep. Caffeine also a stimulant reverses the response of the body and curtails sleep.

If these actions do jot help in the least, maintain a sleep diary for a month and contact your primary care doctor to look into your medical queries and concerns. For more information and visit the best medical store online in India, a.k.a 3MEDS.

Sleep is related to peace and tranquillity. The body will remain rigid and refuse to comply if the brain is not shut down.

Thus a healthy sleep can only be brought by keeping thoughts and anxiety at bay at night-time.