New Delhi, January 1 (IANS). Good sleep is as important for our body and mind as right eating habits or exercise. It enhances our mental state, memory and energy. When we get enough sleep, we feel refreshed and focused the next day, but in today’s busy life, we often unknowingly make mistakes which badly affect the quality of our sleep. We can avoid these mistakes by making small changes.
Taking frequent naps during the day: Many people take naps during the day to relax at work or at home, but frequent long naps during the day can affect night sleep. If it is necessary to sleep during the day, try not to make the nap longer than 20-30 minutes. By taking so many naps, one gets energy throughout the day and the night sleep is also not affected.
Irregular sleeping time: Our body’s biological clock remains balanced by the habit of sleeping and waking up at regular times. Irregular sleeping and waking hours reduce sleep quality and can increase drowsiness and fatigue during the day. Make a habit of sleeping and getting up at the same time every day. This helps the body know when to rest and when to be active. Regular sleep also increases mental freshness and improves the ability to work throughout the day.
Consumption of tea and coffee before sleeping: Avoid consuming tea, coffee, or alcohol etc. just before sleeping. The caffeine and alcohol present in them interfere with sleep. Caffeine keeps the body active, which delays sleep and leads to frequent sleep interruptions after alcohol consumption. If you want good and deep sleep, then consume them on time and in control.
Excessive use of mobile: Using mobile or laptop just before sleeping is harmful for sleep. The blue light emitted from their screens tires the eyes and keeps the brain active. This hinders sleep and disrupts sleep at night. It would be better to switch off your mobile, TV or laptop at least 30 minutes before sleeping. Instead, reading a book, listening to light music or meditating can be very beneficial for sleep.
Eating heavy food before sleeping: Eating heavy food at night puts pressure on the digestive system. Due to full stomach, sleep is disturbed and sometimes there is also problem of acidity or stomach pain. Therefore, keep dinner light and eat it at least 2-3 hours before sleeping. Eating things like vegetables, porridge, light pulses or salad improves digestion and helps in deep sleep.
–IANS
PK/VC
