Tips to good sleep
Signs of Sleep Deprivation
- Have a hard time getting out of bed in the morning
- Get sleepy in meetings or lectures
- Feel very tired in the afternoon
- Feeling a need to nap to get through the day
- Fall asleep while watching TV or relaxing in the evening
- Feel the need to sleep in on weekends
- Fall asleep within five minutes of going to bed
Effects of Sleep Deprivation
- Fatigue, Lethargy
- Moodiness and Irritability
- Reduced Creativity and Problem-Solving Skills
- Reduced Immunity; Frequent Colds and Infections
- Concentration and Memory Problems
- Weight Gain
- Impaired Motor Skills and Increased Risk Of Accidents
- Increased Risk of Diabetes, Heart Disease, and Other Health Problems
Some Simple Tips for Good Sleep:
- Make sleep schedule and stick to it. Make sure that you go to bed and get up at the same time every day, irrespective of weekends, holidays. This reinforces our sleep – wake cycle and promotes better sleep.
- Create a ritual before going to bed. Creating a bed ritual is important as it indicates our body that it is time to sleep. This may include taking a warm bath or shower, reading a book, or listening to soothing music. These activities can promote better.
- Eat dinner early. Do not go to bed immediately after having food or while feeling hungry. Eat and drink tactfully before going to bed so that the body can prepare itself well before winding up for the day. The dinner should be taken preferably 2 hours before we go to sleep. Drink warm milk with honey.
- Make Sleep a Priority. Schedule enough time for sleep. Make sleep at the top of your to-do list, instead of cutting back on sleep in order to tackle the rest of your daily tasks.
- Limit Daytime Naps. Long daytime naps can interfere with night time sleep. If you choose to nap during the mid-afternoon, limit yourself to about 10 to 20 minutes.
- Include Physical Activity in your Daily Routine. Regular Physical Activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Avoid exercising too close to bedtime; you might be too energized to fall asleep.
- Manage Stress. Before bed, jot down what’s on your mind and then set it aside for tomorrow. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one
- Get Comfortable. Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Your mattress and pillow can contribute to better sleep, too. Choose what feels most comfortable to you.
- Consult Doctor. If you snore / have loud labored breathing while sleeping or you have observed periods of stoppage of breathing during night sleep, seek medical opinion. Also there may be associated daytime excessive sleepiness, loss of concentration, irritability. In other cases of Insomnias, if above tips does not help seek opinion from your doctor.
“A good laugh and a long sleep are the two best cures for everything”
The Best Bridge between Despair & Hope is a Good Night’s Sleep.