Lifestyle News Desk: According to the American Psychiatric Association (APA), approximately one-third of the world’s population suffers from sleep problems, while 10% people suffer from insomnia. Staying up late at night, waking up in the middle of the night, having frequent sleep disturbances, or feeling tired and sleepy the next day even after getting enough sleep. These are signs that you cannot sleep normally or that the quality of your sleep is poor. There are only two ways to sleep normally: first, establish a bedtime routine and make some important changes to your lifestyle; If your problem is not very serious then it will provide relief. Secondly, if the first solution does not provide relief, consult a sleep specialist. But do not resort to sleeping pills.
How much sleep do you need?
‘Adequate sleep’ is when you wake up feeling refreshed and alert the next day. For most adults this period is six to eight hours, but for many it is nine to 10 hours. For some, it’s less than six hours. However, studies have shown that people who regularly sleep six to eight hours have better health. These measures can be effective for good sleep:
No commitment to a bedtime routine
Every human being has a circadian rhythm, or internal biological clock, which regulates the sleep-wake cycle. You should create a fixed time to sleep and wake up so that your internal clock is set accordingly. However, busy personal and professional lives sometimes make it difficult to maintain a bedtime routine. But it is important that you understand that sleep is essential for good health and strictly follow the bedtime routine to get good sleep.
preparing for tomorrow
If you worry about the next day even while sleeping, then before switching off the computer, prepare a list of important tasks of your professional and personal life for the next day. So that when you start the day you already know what to do.
Train three hours before bed
If you sleep late at night, perhaps one of the reasons for this is exercising till late night. Exercise increases body temperature, increases secretion of adrenal hormones and cortisol, activates the nervous system and increases heart rate. Many experts believe there should be a gap of two to three hours between exercise and bedtime to give your body time to adjust to the recovery time. However, several studies have also shown that exercising late at night does not make any difference to the quality of your sleep. In fact, many people sleep well and peacefully after exercise. Take decisions in this regard only after keeping an eye on your exercise and sleeping patterns.
dinner two hours before bed
The last meal of the day should be eaten 2 to 3 hours before sleeping. Experts believe that this interval of 2 to 3 hours is very important. During this, food passes from the stomach to the small intestine. This reduces the risk of problems related to the digestive system. Do not consume alcohol before sleeping, as it reduces the quality of sleep by 24%.
Distance from mobile one hour ago
Using gadgets late at night causes two types of problems. Firstly, these activities keep you psychologically awake and secondly, blue light reduces the secretion of melatonin, the hormone responsible for sleep. Even though sleep occurs, it affects the internal biological clock of the body. It also affects REM sleep, which improves memory and mood. Therefore, turn off the device at least an hour before sleeping.
Stopped drinking caffeine 4 hours ago
Most people keep consuming tea and coffee till late night to increase energy and ability to concentrate. If you consume caffeine (tea, coffee, cold drinks etc. contain caffeine) three to six hours before sleeping, it can have a negative impact on your sleep. Experts call this the coffee cycle. People consume caffeine when they feel tired during the day, due to which they do not get proper sleep at night and then feel tired during the day. And thus this cycle continues again and again.
