PharmEasy Blog

Tips To Sleep Better At Night

Sleep is the best form of meditation – Dalai Lama

True, isn’t it? Sleep or deep slumber is one of the most elusive of our biological activities which rejuvenates and repairs our body. There is a reason why every article to do with improved health underlines a need to sleep an average of eight hours. Most of us get much lesser than our quota of forty winks. Restful sleep is related to improved immunity, being fit and better health. There are many things we can do to sleep well.

Here are ten habits to follow for a good night’s sleep:

  1. Regular Bedtime

Nothing spells disaster for your sleep other than irregular bedtimes. If the time you crash out changes every so often, the body cannot adjust to the altered schedules. So there will be difficulty in sleeping. By following a regular sleep schedule, the body begins to release sleep-inducing hormones, and it gets more comfortable to sleep off.

  1. Au Revoir, Caffeine

Caffeine is the enemy of sleep. Having caffeinated beverages like tea and coffee after nightfall stops the body from falling asleep. Many people have a habit of having an after-dinner cuppa which has the potential to keep them up into the night. By just doing away with this one cup of tea or coffee will bring about tremendous relief to your sleep.

  1. Sleep-enhancing Foods

Chamomile tea, hot milk, whole wheat bread, potatoes, and turkey are all foods that will make your eyelids heavy with sleep. Many of these bring a restful state to the body and fight insomnia.

  1. Go Offline

Switch off the electronics at least an hour before you hit the sack. The gadgets stimulate the brain, and the lights hamper the body into going into sleep mode. Once you unplug, you could read or meditate.

  1. Noise Reduction

Having sources of noise close by around bedtime can hamper your sleep. Stay away from rooms that have television or music playing. If you stay close to a busy street or near the airport or railway station, add some white noise to the room.

  1. Lights Out

Dark rooms encourage the body to shut down quicker. Ensure that there are no strong light sources switched on as you head to bed. The light emanating from television, computer, and phone screens is also detrimental to you crashing out earlier.

Cut out caffeine 10 hours before bed. Don’t eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed

Dr. M.G. Kartheeka, MBBS, MD

Also Read: Can Sleep Apnea Kill You? Uncovering the Truth

  1. Bedtime Routine

Having a set of habits that you follow before you go off to sleep signal the body to start getting ready for bed. Your bedtime routine could include changing into nightclothes, brushing your teeth, reading and saying your prayers.

  1. Sleep Surroundings

Comfortable mattresses, pillows, and soft linens help to sleep better and quicker. A neat, uncluttered area of the bedroom is also essential. Keep the lights subdued, and the room should feel fresh.

Read More: Benefits of Sleeping Without a Pillow

  1. Aromatherapy for Better Sleep

Many essential oils help us to sleep better. The usual choices are lavender, lemon and rose. Many stores cater to essential oil dispensers. Take your pick.

Setting a routine is very crucial to get a good night’s sleep as it is important for adequate brain performance, brain development in children, good health and mental peace.

Dr. Ashish Bajaj, M.B.B.S., M.D
  1. Reduce Noon Naps

Having irregular or long naps during the day will leave you up and perky at night. Also, noon naps tend to derail the biological clock that dictates when we will sleep.

      11. Manage Stress

Stress is one of the leading causes of sleeplessness. Managing your stress levels not only allows you to have a restful sleep but also helps you lead a healthy and happy life.

  1. Watch what you eat before bedtime

Going to bed hungry or with a stomach that is too full may be why you are having sleep-related problems or disturbances. It may be your stomach’s discomfort that is costing you your beauty sleep. Eat light meals before going to bed to ensure an uninterrupted night of sleep.

  1. Create a comfortable sleeping environment

Invest in a good set of light-blocking curtains as your biological clock gets affected by artificial light and sound. Put on your comfiest pyjamas and maybe play some soothing music before bedtime. Creating a comfortable sleeping space is known to enhance the quality of sleep.

  1. Regular health checkups

Go for regular health checkups so that you do not mistake some underlying health condition for being wound up or not having a comfortable sleeping space. Prioritizing your health before everything else keeps a balance in every aspect of your life.

Also read:   6  Benefits of Sleeping

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

4

10 Most Effective Foods That Help You Sleep Better!

Importance of Sleeping Well

Sleeping well at night is incredibly important, isn’t it? A good night’s sleep not only rejuvenates us but preps us up to kick-start the next day with full zeal and energy.

But very often, doesn’t it happen that we may be exhausted but still can’t get into a deep slumber?   This leaves us tired, irritable, and exhaustible.

Side-effects of Insomnia

Insomnia also results in chronic illnesses, affects the brain, the digestive system and the overall immunity of the person.

There are many ways through which you can regulate your sleep. Here are some that you can practice right away:

  1. First and foremost, follow a sleep schedule. Make it a point to sleep and wake up at the same time each day, including weekends.
  2. Get into the habit of doing some little reading every night or listen to soothing music before you fall asleep.
  3. A glass of milk before bedtime also helps one relax
  4. The night light should be soft, dim, and soothing

Simultaneously, you can also make modifications in your diet to include some superfoods that have sleep-promoting properties.

10 Foods for Insomnia that help you sleep through the night:

  1. Chamomile Tea

Many believe that a piping hot cup of tea will make you full alert like an owl. But if you replace your regular teacup with a cupful of chamomile tea, the benefits are immense. Research also proves that regular drinking of chamomile tea helps to boost the immune system, reduces anxiety and depression which are some of the primary reasons for sleep disorders. Chamomile tea also contains the antioxidant Apigenin. This antioxidant binds the receptors in the brain that augment sleepiness and prevents insomnia. Moreover, this herbal tea also helps in calming down the nerves when consumed before bedtime.

  1. Watermelons

These bright and highly enriching melons are indeed a blessing in disguise. A cup of diced watermelon pieces just before bedtime helps you to stay hydrated throughout the night and helps to keep post-dinner hunger pangs at bay, thanks to its higher fibre content and volume. Therefore, since you are adequately hydrated before sleeping, the body doesn’t urge you in the middle of the night to fulfil its thirst requirements, and you land up sleeping peacefully. However, make it a point to consume these melons in moderation because they may wake you up in the middle of the night to make a quick trip to the washroom thanks to their high-water content.

  1. Pistachios

Loaded with essential nutrients such as vitamin B6, proteins, magnesium, pistachios can help induce sleep. But again, consume them in moderation because anything that is high in calories can make you stay awake rather than inducing sleep.

  1. Walnut

This brainy nut and its benefits are well-known to most of us. But did you know that walnuts also help in regulating the sleep hormone Melatonin thereby improving your overall sleep quality? Walnuts also aid in the providing of ALA, an omega-3 fatty acid that gets converted into DHA by the body. This DHA increases the production of Serotonin, a sleep-enhancing brain chemical.

  1. White Rice

Many amongst us have experienced this! Consume a plateful of white rice for lunch, and you are bound to feel sleepy and lazy. White rice is high in carbohydrates and low in fibre. It also has a high glycemic index – which is a measure of how quickly a food item increases your blood sugar.   Studies show that when food items with a high glycemic index are consumed a few hours before bedtime, they may help in improving sleep quality.

From my knowledge, melatonin, tryptophan, potassium, and serotonin are four distinct sleep-regulating substances present abundantly in cherries. Researchers have found that cherry antioxidants known as polyphenols may also positively affect sleep. As they are a high source of fibre, vitamins C and E, cherries may also be a healthy snack before bed.

Dr. Siddharth Gupta, MD
  1. Bananas

Bananas are a rich source of magnesium, and they also contain tryptophan. Both these help in inducing a good night’s sleep! Along with magnesium, bananas are also rich in potassium which serves as a muscle and nerve relaxant.

  1. Prunes

Like walnuts, prunes also aid in promoting the levels of the sleep hormone Melatonin. Along with helping you sleep, prunes also up your calcium, magnesium, and vitamin B6 levels.

Also Read: How to Stop Clenching Jaw: Effective Techniques and Remedies

  1. Dark Chocolate

Dark chocolate can be consumed at any time of the day, literally! Holding the ability to raise the Serotonin levels, this sinful delicacy also helps to relax both the mind and the body!

  1. Kiwis

Science suggests that the very nutritious Kiwi is one of the best foods to consume before hitting the sack! The fruit not only helps you to fall asleep quickly but also ensure that you sleep well through the night without waking up.

Must  Read: 10  Tips to Sleep Better At Night

  1. Almonds

The health benefits of almonds are known to one and all! Packed with highly healthy nutrients, almonds are also rich in magnesium. Magnesium is known to do wonders for people who have insomnia. Additionally, it also helps to keep a check on the stress hormone Cortisol which is known to disrupt sleep. So, next time you hit into that midnight slump, a handful of almonds would be a healthy choice to make.

Researchers have found that lettuce and lettuce seed oil might be used to aid insomnia and encourage sound sleep. From my knowledge, lettuce has a little hypnotic-sedative effect. I recommend consuming lettuce with a consultation from your doctor.

Dr. Rajeev Singh, BAMS
  1. Turkey

Turkey is delicious, nutritious and is high in protein. Roasted turkey provides almost 8 grams of protein per ounce (28 grams). Turkey has a few properties that explain why some people become tired after eating it or think turkey encourages sleepiness. This is because turkey contains the amino acid tryptophan, which increases the production of melatonin. There is also evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night.

  1. Fatty fish

Fatty fish, such as salmon, mackerel, trout and tuna are incredibly healthy. What makes them unique is the exceptional amount of vitamin D present in these fishes. The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin.

Also  Read: Insomnia Treatment – 5 Ways to Treat Insomnia

You Can Try these Sleep Superfoods too

A bunch of other sleep superfoods that should find a place on your food platter includes:

  1. Oatmeal
  2. Green leafy veggies
  3. Pineapples
  4. Pumpkin seeds
  5. Milk
  6. Cottage cheese
  7. Cantaloupe
  8. Cherries, to name a few

Also read:  Types Of Sleep Disorders Than Can Keep You Awake

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

6

Sleeping Without A Pillow – Is It Good Or Bad?

Do you ever wake up with a sore neck? Or perhaps wake up to a terrible backache that just would not let you function throughout the day? What you might not know is that most often, the cause of your lower back pain is the pillow you are sleeping on! Research claims that the main benefit of sleeping without a pillow is that it strengthens your spine and eases back pain.

Did you know?

Is Sleeping Without a Pillow Bad For You?

Usually, pillows are stuffed with cotton and made of soft material and fabrics such as polyester. Of course, these are manufactured with the idea of providing you with maximum comfort. However, using a pillow too soft can strain your neck muscles and even reduce the flow of blood to your head. If you rest your head in a tilted position on the pillow, it will not provide adequate support to the head and will most likely reduce airflow through your respiratory system. Ultimately, you will wake up feeling lightheaded or with a mild headache  in the morning.

If you feel ditching the soft pillows is the solution to your problem, think again. Using a slightly thicker pillow or stacking a couple of pillows beneath your head will only harm you more. This will deform the position of your spine and induce back pain. People who sleep in this position for longer periods end up complaining about spinal disorders – chronic backaches, frequent muscle strains, etc.

If you are experiencing discomfort or any sort of pain in the back, neck or head, you need to get rid of your pillow. There are many benefits of sleeping without a pillow such as it helps extend your back, so that you rest naturally without arching the spine.

Also Read: 9 Side Effects of Less Sleep

Some people who sleep on their front may benefit from sleeping without a pillow. It may aid in maintaining the posture of the neck and spine as you sleep, reducing neck and back pain. However, not everyone should do it. Without a pillow, those who sleep on their back or side may experience neck or back pain.

Dr. Siddharth Gupta, MD

Benefits of Sleeping Without a Pillow

While some individuals enjoy sleeping with large, fluffy pillows, others find them unsettling. If you frequently wake up with neck or back pain, you might be tempted to sleep without one. There are some advantages to sleeping without a pillow. These advantages, though, aren’t universal. If you sleep in a specific position, sleeping without a pillow may assist.

To support the head and bridge the gap between the ear and the shoulder for side sleepers, the use of a firm cushion with extra depth is advised. In my experience, the spine may also be better aligned by sleeping with a cushion between the knees.

Dr. Rajeev Singh, BAMS

1. Improves the posture

When you sleep on too-thick pillows, your neck is forced into a bend that becomes permanent over time. This has an impact on your posture. It is possible to enhance your posture by sleeping without a pillow.

2. Prevents back and neck pain

Back pain is caused by a variety of factors, one of which is poor posture, which can be aggravated by the incorrect pillow selection. Some people choose pillows that go against their spine’s natural bend, resulting in increased curvature. When we sleep, we want our neck to be parallel to the mattress. When we sleep on pillows, however, the neck is either pushed upward or bowed down, which is one of the causes of annoying neck pain. Your head will rest in a natural position without a pillow, preventing nerve damage. It will also help to calm your tense neck muscles.  

To lessen the strain on their necks, I suggest stomach sleepers might consider using a very thin cushion rather than none at all. They might also try lying on their side while embracing a big body pillow to keep their stomach feeling somewhat pressured.

Dr. Smita barode, BAMS

3. Reduces allergies

Many people suffer from allergies to dust and sleeping on pillowcases and pillows that aren’t changed on a regular basis can aggravate the condition. Bacteria, dust, dirt and other particles build on and into pillows over time and when they come into touch with your face and breathe in so closely, they can aggravate allergies. There would be fewer allergies when you’re not using pillows.

4. Prevents stress

If you sleep with the wrong pillow, you may find yourself changing positions throughout the night. In addition, if you don’t get enough sleep, you may get irritated and anxious during the day. You will, however, sleep better without a pillow. Your stress levels will naturally decrease as the quality of your sleep improves.

5. Prevents skin conditions

Many people have the tendency of sleeping on one side with their faces resting on the pillow. A pillowcase is a breeding ground for bacteria, which can be spread to your face if you sleep on one side of your face. Breakouts and acne may occur as a result of this. You may also develop wrinkles as a result of the pressure exerted by your head resting on your pillow all night.

Clinical research on the benefits and downsides of sleeping without a pillow are limited, however, there may be some disadvantages to take into account before throwing your pillow away. In my experience, for those who suffer from diseases like heartburn or obstructive sleep apnea, pillows may be beneficial. In addition, they support many sleepers in maintaining better sleeping positions and minimising back and neck problems.


Dr. Anuja Bodhare, MD

Quick Tips on Adjusting to Life without Pillows  

If you have always had the habit of sleeping on comfortable pillows, you might find it a little hard to adjust to your new sleeping habit. Nevertheless, there are ways you can slowly get rid of the practice.

Follow these tips for the first few weeks and reduce the height of the cloth until you are comfortable with your neck and head being in complete alignment with the body.

Must  Read – 10 Tips to Sleep Better At Night

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

159
11

How Sleeping Less Is Doing You More Harm Than Good?

Introduction

Sleep is a vital function that is often compromised in our lives these days. The prime reasons for this neglect are overworking throughout the day and leading an unhealthy and unregulated lifestyle. The present generation glorifies being a workaholic and wears sleep deprivation (visibly noticeable by the appearance of dark circles, swollen eyes and pale and dull-looking skin as per the American Academy of Sleep Medicine) as a badge of honour. Sleeping less than 5 – 6 hours a couple of times a month, though acceptable, can become an overarching health problem if it becomes a staple habit in due time.

The pandemic has significantly increased stress and anxiety in people’s lives. Not only has work pressure increased but also the stress and negativity at home and the outside world has impacted mental health adversely. This has taken a toll on sleep at night. As per the Sleep Foundation Organisation, the Pandemic has led to the formation of a new concept known as ‘Coronasomnia’ which refers to corona induced insomnia troubles.

In this blog, we will take a look at the benefits of good sleep for your mental as well as physical well-being. 

5 Impacts of Poor Sleeping Habits

1. Less Sleep Equals to More Weight Gain 

As per many studies, poor sleep or shorter sleep duration at night is linked to obesity as well as weight gain. Sleeping fewer hours impacts your hormones and makes your muscles sore. This makes exercising difficult. Furthermore, effects of poor sleep include an increase in your appetite for more carbohydrate-enriched or sugary foods thereby contributing to your weight gain. This is because sleep deprivation leads to a decrease in the hormone called leptin which sends the message of satiety to your brain and increases the hormone ghrelin which promotes more feelings of hunger.

Sleeping for 7 – 8 hours solid every night is essential for a healthy and well-functioning body. 

2. Poor Sleep Quality Makes You Depressive 

Mental health disorders are strongly linked to sleep disorders. Those who sleep for less than 6 hours every night stand a high chance of developing insomnia and feel irritable and less productive during the day. Chronic insomnia conditions were in turn interlinked with depression and anxiety. When it comes to good mental health the importance of good sleep is uncontested. 

Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression, reduced immune system function and lower sex drive.

Dr. M.G. Kartheeka, MBBS, MD

3. Sleep Deprivation Affects Your Overall Health 

It has been scientifically proven that those who slept for shorter durations had a more compromised immune system. Such people were more prone to catching colds and flu. Sleeping 8 hours daily can strengthen your immunity and help you to fight commonplace conditions such as the common cold. 

Additionally, when you don’t sleep properly, the cells of your body get insufficient time to repair. Sleep loss also aggravates cell damage and leads to inflammation. The benefits of good sleep include keeping long-term inflammatory issues such as Crohn’s disease under control.

4. Good Quality Sleep Promotes Productivity and Focus 

This is a known fact that poor sleep adversely affects your cognitive powers and concentration. When you sleep properly at night, it helps you to focus better at work or school/college. You are more alert and less forgetful. Those who slept 6 – 8 hours every day were found to be more productive with their time as opposed to those who slept less or did not sleep at all to finish their tasks. 

A good night’s rest is essential for memory consolidation. When we are awake we acquire or learn new things and also recall these bits of information when the need arises. For something to become a part of our long-term memory, it needs to settle in the deeper recesses of the brain. This process is known as consolidation and it takes place when you sleep at night.

5. Poor Sleep Affects Skin and Health 

Another known fact is that of the importance of good sleep for healthy skin and hair. When you sleep less, your body releases cortisol, a stress hormone that further catalyses the breakdown of collagen. Collagen is a type of protein that promotes skin elasticity and makes it look younger and glowing. Poor sleep contributes to fine lines, puffiness, wrinkles, dark circles and overall makes you look dull and older than your years. Good quality sleep promotes healthy skin and shiny and smooth hair.

How to Ensure a Healthy Sleep Ritual

Getting a good night’s sleep is no rocket science and can be easily achieved by following a few tips. But once you embark on your mission to get the quality sleep you must ensure to maintain consistency otherwise soon you will fall into your old ways. Here are a few ways you can aim to get restful sleep:

Conclusion

Sleep is essential for a well-functioning mind and body. During sleep, your body and brain undergo an array of repair processes. If you feel that the pandemic has disrupted your sleep cycle and you are suffering from various sleep disorders, it is advised that you seek medical attention. The more you disregard the importance of good sleep at night the more you put yourself at risk of developing various health disorders. 

Also Read: Can Sleep Apnea Kill You? Uncovering the Truth

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

1

Quality Of Sleep Vs. The Quantity – Which Is More Important?

You may have heard that doctors recommend 7-8 hours of sleep every day to keep your mind and body functioning at their peak. But more recently, another argument that is doing the rounds is, is it only the duration that matters? How about the quality of sleep? Many doctors today consider the ability to get a night’s worth of sound sleep to be a better indicator of health than the hours you spend sleeping.

Sleep Duration –

Sleep duration is not constant. It changes with your age. For example, infants sleep away the whole day. As you grow older, you sleep for fewer hours. Another factor that influences your sleep duration is stress. Anxiety and worries do not allow you to sleep for long periods. You might find yourself waking up frequently or tossing and turning in bed. So, even if you get 6 or seven hours of sleep, you would still feel drained and groggy on waking up.The time you spend in front of your computer screen or on your phone too negatively impacts your sleep duration. Most people are on social media or watch a web series when they turn in for the night. It pumps cortisol and adrenaline- the stress hormones into their system, which may keep sleep at bay. That is why the amount of hours you are in bed is not equivalent to the duration of sleep.Read More: 9 Side Effects of Less SleepEven, the temperature has a say in how many hours of shut-eye you are likely to get tonight.Another reason you have no power over how many hours of sleep you pack in every day is the circadian rhythm. All of us are equipped with an internal clock called the circadian rhythm, which hates surprises or upsets and wants us to stick to a fixed routine. Circadian rhythm requires you to be diurnal- stay awake during the day and sleep throughout the night. But, for many people, it is impossible to adhere to that routine. Many of us have to work night shifts which mess up our sleep hours.Because there are so many factors that can affect sleep duration, scientists do not attach much importance to it.Must Read: How Many Hours Should We Sleep?

Quality of Sleep –

Sleep quality is essentially uninterrupted sleep. It is the quality that determines how well you will be able to function the next day. When you sleep soundly and uninterrupted, your brain can flush out the wastes that had been accumulating in the cells during the day. When your sleep is disturbed, your brain can’t cleanse itself. If this goes on for some time, psychological ailments like forgetfulness, dementia or Alzheimer’s may set in.Untroubled sleep also helps with your cognitive abilities and speeds up learning, storing of data and recollection.

Few Ways You Can Enhance Your Sleep Quality –

  1. Stay away from cell phones/laptops when you go to bed.
  2. Don’t go to bed too late.
  3. Dim the lighting of your room.
  4. Eat at least an hour before going to bed.
  5. Don’t read an ebook, opt for a physical one.
  6. Do a few stretching exercises at night to relax your muscles.
  7. Work out in the evening to release all the excess energy.
  8. Take a refreshing shower before going to bed.
  9. Essential oils, especially lavender, promote sleep.
Read More: How to Get Good Sleep At Night?The number of hours of sleep you get every night is sometimes beyond your control. But you can try to improve your quality of sleep because eventually the quality of sleep trumps quantity. Employ the above-mentioned tips to enhance sleep quality and if they don’t work, consider consulting a doctor.Also Read: Can Power Naps Help You Become Smarter?Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

1

Attention Millennials: Regular Sleep is the Key to Good Health!


Disproportionate working hours–even at night–are becoming more and more common in our society.

Lack of sleep affects thoughts and awareness universally. It is proposed that humans need sleep, for the maintenance of energy and handling of information. Sleep deprivation occurs when insufficient sleep leads to diminished performance, decreased alertness, and a decline in health. It also increases failures to carry out intended actions, which may raise severe concerns in certain circumstances. It also has a detrimental effect on our ability to process emotional information. Reduced quantity of sleep increases the risk for depression, which in turn increases the risk for decreased sleep. It also raises the risk of increased pain perception. Decreasing either the amount or quality of sleep reduces the effectiveness of the insulin in our body and glucose tolerance. It may also lead to an inconsistent increase in food intake, a decrease in physical activity, and weight gain. Therefore, it is probable that decreased sleep duration may increase the incidence of type 2 diabetes, obesity, and cardiovascular disease.

Thus, sleep deprivation not only increases the risk of various lifestyle diseases but also can cause unfavorable behavioral changes, in turn, increasing stress and loss of sleep.

It is essential to deal with the loss of sleep and its effects early on to avoid long-term consequences.

To ensure a good night’s sleep, avoid a heavy dinner, tea, coffee, aerated drinks and any other item that stimulates your brain. If you generally have difficulty falling asleep, avoid naps during the day.

Practice planning things to avoid longer working hours at night. Habituate yourself to stop work and shut down all gadgets at least 30 minutes to an hour before going to bed. Read something pleasant or meditate or take a hot shower to put yourself to sound sleep.

If some assignment on the next day is going to deter you from sleeping well, finish it off early in the day; else it is sure to spoil your next day with the reduced alertness due to lack of sleep. This is equally important for children.

Fix your sleeping time and duration. Plan everything else around it, not the other way round.

Read More: How to Get a Good Night Sleep?

You are bound to perform better with sound sleep than otherwise.

Also Read: Can Sleep Apnea Kill You? Uncovering the Truth

Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute fairly common advice given to patients and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.