Sleeping is like meditation : “It’s good to rest the body but also to shut the mind down for a bit.”- ANTHONY JOSHUA
Sleep is one of the indispensable component of human life. Good sleep not only calms the mind and body but make one individual energetic the whole day. According to a study conducted by consumer product giant, nearly 93% Indians are sleep deprived. Sleep apnea and insomnia are common sleep disorder. With the transition in lifestyle the statistics are frightening. People are compromising with good sleep leading to less productivity, lack of cognitive ability, lack of attention etc.
Here are ways for healthy sleep habits :-
1. Work on body clock
It’s advised to set a particular time for sleeping and getting up .This can be done by not taking work at bed. Perform sleeping ritual like reading or meditation. Lower the light of room it helps to send single to brain for rest . Avoid going to bed just after the meal. Wait for 1 to 2 hours.
2. Avoid caffeine at bed time
Caffeine at bed time is big no. It acts as central nervous stimulant and bring the body into alertness. Makes on awake. Products which have caffeine -protein bar, coffee, fizzy drinks, ice -cream, chocolate bar, hot chocolate etc .The Mayo clinic states consuming more than 500 to 600 mg caffeine a day leads to insomnia, nervousness, restlessness, irritability, muscles tremors and stomach upset.
Read more : Healthy habits to help reduce weight.
It’s helps to reduce stress, anxiety, get more deep sleep, daytime alertness enhances, have positive mood, day become more productive. The National Institute of Health and the American Heart Association recommends maximum 150 mins of exercise for healthy adults – that’s 30 minutes a day. Sleep receive one of the most significant amount of benefit for people with difficulty of sleep disorder like insomnia and obstructive sleep apnea.
4. Stay away from gadgets
Avoid watching TV or using smart phone during bed time because the light emitted from these gadgets pass through retina that interferes with hypothalamus (area which controls the sleep activities) and delays the sleep inducing hormones.
Avoid snoozing your alarm, it interferes with sleep quality and makes individual lethargic in the morning. The 7 to 8 hours are ideal for an adult.
(varies from age group)
6. Deep sleep
It helps to support short and long term memory ,learning ability ,growth and development of body. Which makes significant for humans not to over think during sleep .
Health is Wealth.Watch out before it’s too late.
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