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Sleepless Nights?: 7 Tips for Your Sound Sleep

Sleepless nights: 7 tips for your sound sleep

                           Sleep is essential for good performance, mood, concentration, proper safety, and health. It is an important part of the triad of a healthy life (the other two are diet and exercise). Good sleep patterns can dramatically improve your work performance, creativity, and mood. Sleep deprivation can make you more irritable, anxious, or depressed.


                        Lack of proper sleep is a common complaint. Inadequate sleep is one of the major modern-day problems. There can be an inability to fall asleep. Another problem is the inability to get back to sleep once you get up in the night for a bathroom visit. Fragmented sleep is another problem especially in the elderly.           


                        The inability to sleep properly is one of the causes of daytime sleepiness or somnolence. It decreases concentration power. It is also a major cause of accidents. If you do not get proper sleep then the possibility of workplace & driving accidents increases substantially.

                            What are the causes of Insomnia?

                                Many people have to work in night shifts. In many industries, people work during the night. Their sleep pattern is disturbed.  Others watch movies on mobile phones or in movie theatres in late-night shows. Constantly glaring at your smartphones stimulates your brain. This in turn makes it difficult for you to fall asleep. The basic cause of insomnia is the discovery of light bulbs. Its bright light stimulates the brain and makes it difficult for you to fall asleep.


                                Anxiety, stress, and depression are other major causes of chronic sleep deprivation.

Baby Sleeping comfortably

How to get proper sleep? 7 Simple & Easy Tips For You.

1 Keeping your room dark is a good start.

                             Bright lights too close to bedtime can make it difficult to fall asleep. Darkness signals the biological clock that it is the time to unwind. Don’t use mobile phones before you go to sleep. The bright light will stimulate your brain.  Don’t use your Smartphone after 8 pm. If you have developed the bad habit of checking your Emails every few minutes then stop.
Keep a fixed time once or twice a day preferably in afternoons for this work. Similarly, you should not keep checking messages on Facebook and other social media frequently especially late at night. You can avoid that. Many students play fast-paced computer games at night. That you can avoid.

2 Reduce Alcohol Intake. 

You may think that consuming alcohol makes you sleep better. It is a misconception. It reduces the quality of sleep. It decreases deep sleep. It reduces REM sleep. It produces increased daytime sleepiness.

3 Start Physical Exercise.

If you do a good amount of physical exercise then you can sleep better. You get tired and your body needs sleep to rejuvenate. After getting up in the morning try to go for a 30 minutes walk. You can do aerobic workouts or join a gym.

4 Try Mindfulness.

Mindfulness helps you to sleep better. It even improves sleep quality by producing more alpha waves in the brain. Mindfulness produces alpha waves in the brain. Alpha waves are slower in frequency. They make your mind and body relaxed.  It’s easier for you to get good sleep after 10 minutes of mindfulness.

5 Avoid drinking Coffee

You can avoid coffee and other caffeine drinks at night. Coffee stimulates the brain and makes it difficult for you to fall asleep. Some foods that contain tryptophan can promote good sleep. These foods release serotonin and help you to relax and get a good sleep. A bowl of oats with warm milk can do the trick. Almonds and walnuts are also rich in melatonin which regulates the sleep cycle.

6 Don’t do heavy exercise at night

You should avoid doing heavy exercise at night before going to sleep. Some people have a habit of going to the gym at night. Even a brisk walk at night can disturb you from falling asleep. A gentle walk after dinner can be helpful. Similarly, avoid sleeping in the afternoon for more than 30 minutes if you have difficulty falling asleep at night. The temperature of the room also can affect your sleep quality. You may find it difficult to sleep properly if the temperature is too high or cold.

7 Your State of Mind

Anxiety and Stress; Anxiety and stress can be the cause of chronic sleep deprivation. Depression can be an underlying cause. Don't take worries about your office home. If you have some problems talk to your friends and relatives. If this is not working try to seek professional help. You can consult your doctor or a psychiatrist. Psychotherapy does help in reducing stress.


Dr Nishikant Sharma MD FACP
Author: Dr. Nishikant Sharma MD FACP(USA)

Medical Writer & Content Creator

Specialist Internal Medicine./ Diabetes

He is an advocate of preventive and affordable medical care.

He has done a Content writing course from The University of California Davis (USA).







Forest Bathing: 3 Awesome Benefits

Forest Bathing : 3 Awesome Benefits

 Forest Bathing (Shinrin Yoku)
                      

                                         There is no particular definition of Forest bathing. This is also known as Shinrin Yoku in the Japanese Language. Dr. Quing Li wrote a popular book on Forest Bathing. It has become popular in the 1980s onwards. Japanese practice this frequently. We all know the life expectancy of the average Japanese is high. Japanese people live healthy and long lives. You can find active old people in Japan unlike in other countries. People in Japan live and work up to 90-100 years and beyond. There is an island in Japan known as Okinawa where the largest number of people above 100 is found.
                                        Forest bathing means being in the presence of trees. Shinrin means Forest and Yoku means bath. It does not mean hiking or jogging. Though you can definitely trek through the forest with added benefits. It is simply being in nature. You can connect with nature through your senses. The sense of hearing can help us to listen to the sounds in the forest. The sounds of birds singing and occasional shrieks of monkeys or deers can have a soothing effect on your mind. The sense of smell can enable you to smell the flowers in the forest. The smell of soil connects you with mother nature. The sense of sight of course enables you to see the lush greenery which can have a soothing effect on your mind and soul. The sun shining between the trees also has a loving effect. It calms your mind and nerves.
                                        Increasing urbanization is causing people all over the world to move towards cities away from villages. About 60-70% of the population is now living in urban or semi-urban areas. Even in cities, people are spending 80-90% of their time indoors either in the office or at home. This has caused a disconnect between nature and us.
                                     Sprawling concrete jungles have come up with big shopping centers and malls. New York, Hong Kong, Tokyo, Mumbai, Mexico City New Delhi are some of the many examples. Many cities do have decent parks in the city like The Central Park in Manhattan New York or Botanical garden in Singapore but many others have no such open spaces. In developing nations the urbanization is chaotic at best. Parks are overcrowded most of the time and may not be the best place for forest bathing. People with dogs and shouting children can be distracting
.


   What are the 3 Major benefits of Forest bathing?
    Green Forest
    Lush Green Forest

  • It is an Oxygen rich environment. Plants absorb CO2 and release Oxygen. Human beings need oxygen. We inhale oxygen and exhale CO2. People with Bronchial Asthma and other respiratory ailments can breathe easy. Forests are away from the city and are less polluted. Less pollution and high levels of oxygen are beneficial for people with allergic respiratory diseases. tress live long lives. Some trees can live for 200- 300 years. Trees secrete Phytoncides to protect themselves from infections. They are the basis of Aromatherapy. Phytoncides protect trees from viral and other infections. Please don't forget trees are living organisms. You can hug the trees and sit under their shade for a while. It helps in improving your immunity.


  • Walking Through a Forest
    Tropical Forest 

  • Mind-body Medicine. Forest Bathing helps you to calm your mind. As you enter the forest your heart rate starts to drop and blood pressure starts decreasing. The mind becomes relaxed. This has a positive effect on your body as well. Our mind and body are both connected. Trekking through the forest can be of an added benefit for diabetes as it consumes calories. It will decrease the blood sugar levels also. It has been found that patients who have rooms facing gardens recover faster from their diseases. Walking through the jungle is a good exercise. It burns calories and keeps you fit and healthy. It is gentle on your knees also.

  • Increased Creativity. To get the most of the Forest Bathing you should leave your smartphone and camera at home. You can walk through the place aimlessly. Unlocking power is in your five senses. Feel the breeze rustling through the trees and listen to the birds as they sing a song for you. You can sit near some water stream with your feet in the flowing water. Or You can walk bare feet on the grass. All this helps in unlocking your creativity. In the cities, you can not focus as you are multitasking almost always. This is a type of mindfulness exercise that unlocks your creativity. Creativity leads to increased productivity.


Author: Dr. Nishikant Sharma MD FACP (USA)
              He is a Health Care Professional.
              He is a specialist in Internal Medicine.
              He believes in Preventive Aspects of Diseases.
              He is a Medical Writer and Content Creator.
              He has done a Content Writing Course From the University Of California Davis.

                             
 AuthorPic of Dr Nishikant Sharma MD,

                                  We will be Very Glad to hear from you. Please post your comments in the box below. You can follow us on Twitter @Nishant26718040
You can Learn about Mindfulness bit.ly/2TIL7oo 
Reference From
with Thanks:https://time.com/5259602/japanese-forest-bathing/
Mindfulness:
bit.ly/3b6kWhu



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