How Sleep Is Related To Health

We all need a sound sleep after long hours of work every day. And why not, sleeping allows our brain and body to relax. It calms our mind. As it is rightly said healthy mind lives in a healthy body.  For our mind to be healthy, it needs to take proper rest. For cells of brain to regenerate and work properly, sleep is essential. 

While some people easily fall asleep as they lie on bed, while others find it difficult to sleep.  Not getting proper sleep is also root cause of many diseases. Having trouble while sleeping is a sleep disorder named insomnia or sleeplessness. 

How much we need to sleep can be categorized based on age. New born:  14-17 hours. Teenagers:  9-10 hours. Adults: 7-9 hours. Minimum 7-8 hours sleep in night is essential for the health of the body.

Effect of lack of sleep

• Lack of concentration
• It affects balance and coordination , making prone to fall and accidents
• Mood swings, Anxiety , depression
• Makes Immune system weak which is more prone to viruses
• It can result in serious health conditions like obesity, heart disease, high blood pressure, diabetes.

Causes of lack of sleep     

•          Repeatedly thinking about some problems
•          Anxiety and depression
•          Job related worries
•          Loneliness and lack of positivity
•          No proper sleep routine
•          Excessive consumption of tea or coffee
•          Having late dinner
•          Sleeping without having dinner

Here is list of ways following which we can get better sleep

Sleep and wake up at same time every day: This will help to maintain body’s internal clock. Select bedtime when you normally feel tired. When you get enough sleep, you don’t need to keep alarm clock to wake up.

Smart napping: Instead of sleeping for hours during afternoon, take short nap of 15-20 minutes. Long hours of sleep during afternoon can make you awake till late night.

Avoid late night television: Lights from tv suppress hormone melatonin which regulates body sleep wake cycle. Try listening to songs or audio books instead.

Exercise during day:  People who exercise regularly get better sleep at night. Light exercise such as walking also helps in improving quality of sleep.

Limit caffeine and nicotine:  Drinking tea of coffee more than 2-3 times disrupts the sleeping hours. It’s therefore better not to drink tea or coffee before bedtime.

Avoid big meal at night: Try to have dinner early in evening. Avoid heavy , rich foods within 2 hours of bedtime.

Stop worrying and overthinking:  If you wake up during the night feeling anxious about something that you are not able to resolve, before going to bed write it on paper. Tell yourself that you will resolve it tomorrow. It will give you mental satisfaction and you will be able to sleep properly.

Do relaxing activity: If you want to sleep but not able to then try reading a book, with dim light. Within some time you will be able to sleep.

Warm bath: Before bedtime, bathing gives good and comfortable sleep.

Walk after dinner: Taking a walk few hours after dinner also helps in getting sound sleep.

By following the above mentioned tips the problem of lack of sleep will be solved. But in case the problem still persists, please consult a doctor. As we take of so many things, we must not ignore this problem and take measures to treat lack of sleep.