Sleep Deprivation
Insomnia is not an illness, but sleep deprivation is something you should not ignore. It can play havoc with an individual’s level of energy, state of mind, effect memory and distort mental abilities leading directly to irritability, stress and finally depression. There are many more health implications too that can cause the body to suffer as a result of sleep deprivation. When the body is not given its required quota of sleep its ability to metabolize sugar levels comes down, potentially leading to diabetes. And together with this, a normally healthy human being will start showing signs of premature aging.
For a better Night’s Sleep
Eat a light snack – For some people taking a light snack before going to bed have proven helpful. L-tryptophan is a natural sleeping aid contained in food like warm milk and turkey.
Avoid Oversleeping or Sleeping In – This is a misconception that most people have but getting more sleep than what you need will in fact, render you with a groggy feeling the rest of the day. Then again, you might feel tempted to sleep for some more time, or try to “catch up on sleep” during the weekends, it will be more convenient for you if you wake up at the same time everyday, although you may have went off to sleep very late the last night.
Make up a Bedtime Ritual – Mark some time before you go to bed to relax and de-stress yourself. Make up some kind of bedtime ritual to ready your body and mind for sleep and hence set a break between the stresses of the whole day and the time when you want to rest. Go in for some light browsing through books, meditate, buy scented candles and essential oils, try a warm bath, play soft music, or any mild activity that gets you to unwind and prepare yourself for bedtime.
Do not take Caffeine – We all know that caffeine is a stimulant, our favorite companion to kick start a day with. What may not be so obvious is that caffeine can stay in a person’s system for as long as fourteen hours. Which means, drinking a cup of coffee at noon will keep you wide-awake at the dead of night. So it is recommended that you take your last bit of caffeine minimum of four to sox hours before bedtime.
Don’t depend on Alcohol to Sleep – Drink as much of any other liquid as you want, but stay clear of alcohol. While alcohol may initiate a state of drowsiness, and make it easier to fall asleep, it can lead a very disturbed sleep at night. And so you may end up with a restless night and not wholesome sleep.
Go low on Nicotine – Several people do not understand that nicotine is in fact, another stimulant. Why would they need to understand when a puff before retiring to bed is so very relaxing, isn’t it? Nicotine and caffeine have exactly similar effects on a person’s body and mind. It can hold your sleep and lead you to waking up at night.
Your Bedroom is where you Sleep - Make the lights dim, maintain a cool temperature in the room, and ward off any noise. Take very step you can to turn your bedroom into a place where you can effortlessly relax and sleep.
Turn off the TV at bedtime – Watching TV on bed, can lead you to associate the bed with activities that are categorically non-sleep. This can stand in the way of falling asleep. Moreover, TV sitcoms and shows have nowadays more to do with violence than peace. May be this has apparently to relation to your sleep, but it can cause disturbance in your subconscious level. Even while you sleep you can still hear sounds from the TV when it is left on, and your subconscious can pick up the din and increase you stress leaving you with another sleepless night.
First things first, learn how to become an Energetic Early Riser!
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