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Your Guide to a Good Night’s Sleep | Health


New Delhi: Today, most of us idolize those who work 3-4 hours of sleep. That’s cool but I’m sure you remember the sweet taste of sleep? Oh no, I’m not tempting you to sleep for long hours and forget about all your responsibilities. I know we live in a light-footed world and 24 hours just doesn’t seem like enough.

When you don’t have enough of something, you should always try to optimize it rather than disrupt everything, especially your sleep. Let me explain with an example: when you go on a trip, you pack your things in a nice and organized way, but when you start packing for your trip home, what happens? You know it very well!

When your responsibilities seem to overwhelm you, stop, take a deep breath, and make those 24 hours your slave.

How can you do this?

First, find out what works for you. People need different number of hours of sleep to boost their energy levels. You have to find your optimal level. After that, start planning your work and leisure schedules accordingly.

Do you feel sleepy but keep fidgeting even after going to bed at the right time?

If so, it’s probably because of your environment and poor discipline before sleep. To get the sleep you want, you have to work hard. Create an environment that works best for you.

Discipline before sleep:

Put all distractions aside mentally and physically, dim the lights, and start getting ready for bed. This will let your mind know that it’s time to sleep and until the moment you go to bed, your head will be light as a feather.

Set your room temperature
Body and bedroom temperature can have a profound impact on sleep quality. Studies show that high or low temperatures in the sleeping area can deteriorate the quality of sleep. Depending on your body preferences, you need to find what suits your body for a pleasant and comfortable sleep. In most cases, the bedroom should be cool (between 60 and 67 degrees) for optimal sleep.

Take a relaxing shower
A relaxing hot shower is another popular way to sleep better. According to studies, a hot bath before bed improves sleep quality and helps people sleep better. Otherwise, if you don’t want to take a bath at night, just soak your feet in warm water to relax and sleep better.

Invest in a comfortable bed, mattress and pillow
Some people wonder why they always sleep better in hotels. Besides having a relaxed environment, the quality of the bed can also affect your sleep. The best mattress and the best bedding are extremely subjective. If you’re considering upgrading your bedding, base your choice on personal preference.

Sleep hygiene is important
Blue light from cell phones, TV screens, and laptops can keep you from falling asleep, so be sure to turn them off at least half an hour before you sleep. Even bright light from a lamp or window can affect your pattern; consider using blackout curtains, eye masks, white noise machines and other accessories for a good night’s sleep.

The bottom line
Sleep plays a crucial role when it comes to our health. Common sleep disorders such as sleep apnea can lead to sleep loss. people with sleep apnea emit periodic gasps or sniffles, momentarily interrupting their sleep. These obstructions during sleep can lead to serious complications and should be investigated with a medical professional. Additionally, sleep loss and sleep disturbances are linked to hypertension, diabetes, high cholesterol, depression, anxiety, obesity, mental distress, and harmful behaviors. to health such as smoking, physical inactivity and excessive alcohol consumption.

Moreover, sleeping pills are not the solution and even lead to addiction. If you’re interested in optimal health and wellness, you need to make sleep your top priority and start incorporating some of the tips above.

(Dr. Sonia Lal Gupta, MD, MBA, FACP, Senior Consultant Neurologist)