Handy Solutions to Sleep Loss
Loss of sleep or disturbed sleep is becoming an increasingly common lifestyle problem the world over. As the name suggests, sleep deprivation refers to the situation wherein a person is not able to get the required amount of sleep on a daily basis. The problem not only keeps you from sleeping well, but also deprives you from enjoying good health and a quality lifestyle.
Rather, it takes toll on your overall health. You gradually begin to gain unhealthy weight owing to hunger pangs associated with sleeplessness. Also, you stand at an increased risk of developing symptoms of diabetes, heart diseases, hypertension, stress, anxiety and even depression.
Moreover, you also tend to compromise on your mood, your performance, your productivity, your relationships, etc. It also slows down your reaction time, making your safety a major concern.
How Can It Be Altered?
However, please note that sleep deprivation is not an irreversible condition, and can certainly be cured. There are various measures you can take in order to ensure that you sleep, and sleep better at that. Let us take a look at some of them-
- Avoid Daytime Naps – Take small rest – naps only when actually required, and try to make them as short and quick as possible. Also, let there be a certain regularity around these naps.
- Create a consistent sleep / wake cycle – Studies suggest that when you are consistent with your sleep and waking times, your long term sleep quality is significantly improved. So get on a schedule and make sure to stick to it.
- Indulge in Physical Activity – Make sure to indulge in a certain amount of physical activity, every single day. It could be something as simple as going for a walk, or something as strenuous as practicing workout in a gym or playing a sport. It is important for our body to be physically tired, in order to appreciate the need for sleep. However, do not remain too active about four to five hours before your sleep time.
- Light Resistance – Increase bright light exposure during day time, and reduce blue light exposure during night.
- Improve your Eating Habits – Indulge in a low carb / moderately fat diet in order to have quality sleep.
- Avoid Caffeine and Alcohol – As far as possible, try and avoid beverages containing strong amount of caffeine such as tea, coffee, cola etc. Also, go light on alcohol as it acts as a diuretic and makes you get up and use the washroom more frequently during the night, thus disturbing quality sleep.
- Savour a Soothing Bedtime Beverage – Right before you hit the bed, try and have a nice and warm glass of milk. It soothes you from deep within and allows you to have a restful sleep. Alternatively, you could also have a cup of Chamomile tea.
- Disconnect ever so often – When it comes to sleeping issues, television computer and mobile continue to remain the biggest culprits behind. You know you need to sleep, it is about time and your body is totally asking for it. But the urge to remain glued to the screen and delay sleep as far as possible is overcoming. This is awfully unhealthy habit, and you need to get rid of it right away if you wish to get a good night’s sleep.
- Indulge in restful and sleep inducing activities – These could include meditation, reading a book, listening to slow music, or taking a quiet walk around the street. You could also create an atmosphere and ambience that allows you to relax, such as dimming the lights, lowering the room temperature, practicing aromatherapy, etc.
- Get Comfortable – Wear comfortable sleepwear, and make sure that the mattress and pillows you are using are snug and comforting enough for you to fall and stay asleep.
- Introspect, or Practice Journaling – getting into this habit will not only help you to sleep better at the end of the day, but also increase your likelihood of leading a life that is happy and content. Lying in bed, thinking about or visualising something that makes you happy is another good idea to make you fall asleep.
- See a doctor or try sleep enhancing supplements – If nothing else works for you, go and see a doctor and see if he can get you on some sleep inducing supplements.
Take Care
If you have been suffering from sleep deprivation for long, do not take this casually. Taking sleep deprivation for granted would cost you, not only in terms of health and well being, but also the overall quality of life. So get into a habit of sleeping tight each night, and remember the saying – ‘A good laugh and a long sleep are the two best cures for everything!’
About the Author
Dr Sonica Krishan is Author and Speaker in Healthy and Joyous Living through Ayurveda, Meditation, Yoga and other Contemplative practices. She is a leading Ayurveda Professional in India. She is also Health Writer, Columnist, Editor, Ayurveda Consultant and Holistic Healing Coach. Dr Sonica is open for National as well as International Collaborations with interested people / institutions in fields of Ayurveda, Meditation and Yoga.
Dr Sonica Krishan’s Books are available at Amazon
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