Sleeping Habits – Cure Insomnia
Sleeping habits and insomnia
Sleep is an essential part of your everyday schedule and routine. It is a dynamic and complex process that has a direct impact on the way you function. You must get quality sleep at the right times.
Sleep affects all the systems and tissues in the human body – from the immune function, metabolism, disease resistance and mood to the lungs, heart and brain. Getting enough sleep at the right times is important for physical health, mental peace and growth in intelligence. You cannot wire your brain or form and structure the pathways in your brain without sleep. This makes it more difficult for you to respond quickly, concentrate or create new memories.
According to research studies, not sleeping enough, getting poor quality sleep, or chronic lack of sleep increases the risk of cardiovascular disease, obesity, depression, diabetes, and high blood pressure. This article aims to help you understand the importance and benefits of a good night’s sleep and the importance of sleep to overall well-being. People who get less sleep are at a greater risk of getting infected by various diseases. So, you must get enough of sleep each night and call it an early night.
Benefits of enough sleeping
- Reduced stress: People who sleep at least 7 hours a night are likely to be obese or overweight. The balance of hormones is impacted by the lack of sleep. Getting enough of and regular sleep regulates appetite which ultimately helps reduce stress.
- Reduce Inflammation: Stress hormones are increased as a result of lack of sleep which raises inflammation level in your body. This causes your body to deteriorate as you grow older. Enough of sleep, on the other hand, helps reduce the level of inflammation in your body.
- Increased Alertness and Memory: Sleep plays a significant role in the process of memory consolidation. Your brain is busy processing your entire day when you are sleeping, Deep sleep is important to your brain to make links and memories, and getting quality sleep helps you process and remember things better. It also makes you feel alert and energised.
- A Healthy Heart and Body: Your body is relaxing during sleep. Sleeping is a time when your body works on repairing all the damage caused by any harmful exposure, stress etc. More protein is produced by your body when you are asleep. This protein allows your body to repair all the damage.
“Though the medical science recommends 6-8 hours of sleep, you must check this experientially for your body. See when your body wakes up in the morning(not you, because you fall back to sleep) without using an alarm. With right habits, see change in your sleeping duration.”
Sleeping habits to improve your sleep or cure insomnia
Your sleep cycle gets adversely affected when you stay up late, drink before bed or use electronics before bed. According to sleep experts, some of the sleeping habits that you need for getting a good night’s sleep are:
- DO NOT eat before bedtime: This one habit is very crucial and would help you stay fit as well. Leave a gap of about four hours to avoid troublesome sleep. Time may be less depending on the food that you have taken.
- Set a schedule: Human body likes to have a set bedtime routine that is consistent. This is because your circadian rhythm needs as well as likes that steady routine. The quality as well as amount of sleep you get every night is decreased due to constantly changing bedtime routine or circadian rhythm. Wake up and go to bed early every day. Fix a time for bed and rising time.
- Relax before bedtime: You could try reading, a warm bath. Another relaxing routine like meditation or lying down in shavasana will also help. The surroundings and environment of your bedroom can actually prevent you from getting a sound sleep. So, keep your bed and bedroom clear of any distractions and get rid of all the clutter to have a clear mind and a good night’s sleep.
- Exercise for 20 to 30 minutes every day: Exercise for at least 20 minutes a few hours before your sleeping time, every day. You need not go to gym or any other fitness training. Just make sure you do physical movements through yoga, running or 7-minutes home workout. Whatever suits you best.
Few more tips
- Do not exercise around bedtime: This is another habit that keeps you away from a sound sleep. Exercising around your bedtime can be problematic. Exercise at least two hours before your bedtime because it acts like a stimulant. A daily dose of proper exercise can really help you with your bedtime or sleep routine but exercising close to bedtime can prove to be bad for your sleep.
- No alcohol before bedtime: Drinking a glass or two can help you fall asleep quicker. But, it does not let you get a restful sleep. So, avoid alcohol around your bedtime to have a sound sleep.
If you would like to follow a yogic system for a sound sleep, checkout this video with simple explanation.
Chat here if you feel unusually tired throughout the day or face problem sleeping. A majority of sleep disorders are curable and can be treated effectively.
