The time we spend with our smartphones surpass the time we allocate for our sleep routines. One study states that almost 90% of Indians are sleep-deprived which is shocking. Though we read every other day that 5 hours, 6 hours or even 4 hours of sleep is sufficient for a healthy body, actual statistics state that 7-9 hours of undisturbed sleep every day is essential and anything less than that can lead to harmful consequences on the body. Lack of sleep can create multiple problems such as poorly functioning immune system, increased risk of blood pressure and heart disease, decreased cognition, impaired memory, judgement and concentration.
If you suffer from the inability to go to sleep, following a diligent sleep routine is what it takes to help you get a good night’s sleep. You may think that going to bed early will set all things right for your sleep impairment, but that’s not the case. You need to stick to a list of goals to be achieved before you go to bed every day for a sound sleep during the night. The tips given here can be taken as a guide to help you pursue your journey of good health.
Environment matters the most when you lack the ability to fall asleep easily. Keep your room dark as much as possible and maintain a pleasant temperature inside. If you feel there is too much disturbance due to noise or extreme silence, you can use a sleep-easy sound machine or fan to neutralize the sound. Make sure that the mattress and pillows used are comfortable enough to put you to sleep.
Do’s & Don’ts
Habits are part of us, whereas routines must be built consciously and step-by-step. Analyze your present sleeping pattern and analyze what needs to be fixed. Once you realize what is right and what is wrong, you can decide what needs to be corrected.
In most of the cases, it is our smartphones and tablets that create havoc in our sleep routines. Instead of making promises that are hard to keep up, start building on realistic goals. For instance, instead of making up your mind to switch off your phone before sleeping every single day, try to do it initially for one day in a week and gradually increase it to all seven days. Try replacing a bad habit with a good one. Instead of glancing into your phone before bedtime, try to do some gentle yoga stretches to relax yourself.
Right from improved memory, ability to perform well and clarity to weight loss, a good night’s sleep is the secret key to well-being. Start with small changes to achieve big results. Embrace new changes to make them a part of your lifestyle.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.