We all want to live a healthy life, actually, we all deserve to live a healthy life. Despite the everyday workloads and heavy pressure, we still manage to get at least four to five hours of sleep everyday. But that is not enough. In order to stay healthy, the human body needs seven to eight hours of quality sleep each day. Even the doctors recommend this to their patients.
A deep slumber is, of course, essential for our health, whereas, poor sleep can lead to issues like sleep deprivation which results in acute sleep deficiency in no time. These sleep related issues harm the overall physical and psychological health of a person, and can even lead to death. That is why it is absolutely necessary to get sufficient sleep everyday.
Hassle-free Sound Sleep
Good quality sleep can do wonders to a person’s mind and body. But, the process of falling asleep itself, can be really tricky at times. We often lie down on our bed for hours and still fail to fall asleep.
So here are few quick and easy ways that can make you doze off pretty easily —
● First and foremost, invest in a good quality mattress. Getting the right kind of mattress is of utmost importance when it comes to your sleep. It will not only help you fall asleep quickly, but will also provide support to your whole body so that you can stay healthy.
● Take your room temperature into consideration. Studies show that keeping the temperature of your bedroom low (15°C – 20°C) can have an immense impact on your sleep. Your body cools down during slumber, so, provide it the right temperature to stay in sync. This will definitely help you fall asleep in a jiffy.
● Take a warm shower at least two hours prior to your bedtime. Keep the water temperature somewhere between 40°C to 42.5°C. This will take away all the stress that you go through during the day and will prepare your body for sleep.
● When you’re in bed, ready to sleep, you need to refrain from using mobile phones or any sort of electronic device. The blue light that is emitted from cell phones or computers suppress the production of melatonin, which is the hormone that controls the wake/sleep cycle. Reduced melatonin can make it difficult to fall asleep.
● Prepare a sleep schedule and stick to it. Following this habit will not let you stay awake after a certain point of time. It will constantly alarm your body to get rest. Starting off with this habit can be difficult, but once you’re through the process, you won’t regret it.
● Practice yoga, meditation and engage in other activities that heal the body through spirituality and nurture the overall physical and emotional health.
● Avoid naps (also known as microsleep) during the day. Even if you cannot afford to let go of this habit, restrict it to a maximum of 20 minutes. Also, consider taking naps during the early afternoon.
There are plenty of practices that you can do to achieve your sleep-goals. But, remember, whatever happens, do not stop practicing those good habits. So, sleep well and stay strong!