Mantra for Preventing Sleeplessness in summer
We all experience this sleepless problem in summer time. In this blog you will see some simple tips get healthy sleep in summer time.
Sleep plays an important role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. Sleep helps your brain work properly. While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information.
Studies show that a good night's sleep improves learning. Whether you're learning math, how to play the piano, how to perfect your golf swing, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative.
Studies also show that sleep deficiency alters activity in some parts of the brain. If you're sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.
Preventing another sleepless night means adjusting what you do in the morning, afternoon and evening. That way, you’ll help ensure sleeplessness won’t prevent you from having the energy, positive attitude and mental focus to do what you want:
1. Sleep at the same time
Wake up and go to sleep at the same time every day — even on the weekends. That’s the start of developing good habits that aid sleep.
2. Sleep-only zone
Declare your bedroom a sleep-only zone — that helps tell your body that bed equals sleep.
3 Practice stress management
Regular deep-breathing exercises and meditation will help relieve the stress you may not even realize is keeping you up at night.
4 Exercise regularly
Get active with stretching, strength and cardiovascular exercise to help keep your body strong and healthy. Just make sure you don’t exercise too close to bedtime as it may keep you up at night.
5. No daytime naps
Avoid naps — especially in the evening.
6. Checklist
Do a bedroom check — Make sure your bedroom is primed for sleep. Black-out shades or curtains will help keep light and noise at a minimum. Also ensure your bedroom is kept at the right temperature — cool or warm, but comfortable.
7. No big meal
Avoid eating large meals before bedtime — digesting a large meal while in bed could keep you up.
8. No coffee time
Avoid caffeine — it’s wise to not have any caffeine (caffeinated tea or coffee, energy drinks, chocolate) after 3:00 pm.
9. Danger of taking liquids
Limit your liquids before bedtime — that way, your sleep won’t be disturbed by the need to go to the bathroom.
10 Warning- nicotine and alcohol
Avoid nicotine and alcohol — you may fall asleep easier after a drink or two but it’s likely that you’ll wake up in the middle of the night. Nicotine will increase your heart rate — exactly what you don’t want before going to bed.
11. Relaxation time
Establish a relaxing bedtime routine — Stick to a routine that will help you relax. Doing the same thing every night before going to bed will help put your body in sleep mode.
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