Catching a peaceful night's sleep seems like a thing of the past. A good night's sleep has become elusive for many.
Sleep deprivation is rampant in the present-day scenario and it doesn't come as a surprise. Today's neurotic pace of life is one of the major reasons behind sleep deprivation. Simply put, it is a condition characterised by insufficient sleep. While an occasional bout of insufficient sleep is no cause for worry, chronic sleep deprivation is definitely alarming. If you feel drowsy and lethargic throughout the day, on a consistent basis, you are sleep deprived. Insufficient sleep can wreak havoc on your mental and physical health. In fact, it can have disastrous repercussions on every area of your life. When you don't get sufficient sleep, your body is unable to operate at full capacity.
This is likely to make you irritable and snappy. You are likely to under-perform at work-your productivity is bound to drop. Lack of sleep also interferes with interpersonal relationships. It has a direct impact on your mood-you are likely to snap at the slightest provocation. Sleep deprivation can lead to a host of physical issues. It is likely to increase your risk of cardiovascular diseases and hypertension. Ideally, adults need about six to eight hours of sleep per night. It is the optimal amount of sleep needed for effective functioning of the mind and body. The fact is that very few of us are able to sleep peacefully and consistently. Only a handful of us are able to enjoy blissful hours of uninterrupted sleep. Mental agitation is one of the significant causes for sleep deprivation. If your mind is ridden with stress and anxiety, you will not be able to sleep peacefully.
Now you can sleep better by incorporating a few changes in your life:
- Cut back on caffeine to get restful sleep. There is accumulating evidence that caffeine disrupts sleep. Caffeine should not be consumed before bedtime since it causes sleeplessness. It is known to impact quality of sleep. Ditto for alcohol and other stimulants that strictly need to be avoided before bedtime.
- Avoid rigorous physical activities like dancing, gymming, aerobics, etc before bedtime. These activities are best done during daytime.
- A glass of warm milk before bedtime works wonders. Make it a point to have warm milk before you prepare to sleep. It is common knowledge that milk contains sleep-inducing properties.
- Wear comfortable clothes to bed.
- A hot bath before bed is also advisable. This is because a hot shower raises your body temperature and makes you sleepy.
- Establish a bedtime routine and stick to it. In other words, chart out a fixed time for sleep and make sure you sleep at that time.
- Your bedroom had better be a haven for relaxation. Make sure to keep clutter to a minimum. A welcoming, spacious bedroom will have a positive impact on your state of mind and induce sleep.
- Listening to relaxation CDs can also help you sleep better.
- Incorporating relaxation techniques like yoga and meditation in your daily schedule is a good idea. These techniques will help you relax and unwind yourself. You will certainly notice dramatic improvements in your sleeping patterns.
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