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Showing posts with label Coffee. Show all posts
Showing posts with label Coffee. Show all posts

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).







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