Inadequate sleep at night can lead to lack of concentration, feeling tired easily, judgement errors, etc. In the long term it may lead to diabetes, hypertension, obesity, depression and coronary artery disease, says Dr Santosh Kumar Dora.
Our body follows the Circadian Rhythm, a 24-hour internal clock controlling sleep-wake cycles. The brain rests in darkness and stays alert in light. Forcibly altering this sleep cycle does not agree with various internal functions of the body, which can lead to numerous health issues.
Ideally, sleep at 10 pm and wake up at 5-6 am. Your deepest sleep occurs between 2-4 am. Chronic sleep deprivation can wreak havoc on the mental and physical well-being of a person. Some of our self-inflicted bad habits include:
Partying late at night and and waking up late on weekends disrupts the body's natural clock.
Using gadgets before bed restrains the production of melatonin (a hormone that controls the sleep-wake cycle).
Overeating at night causes discomfort and disrupts sleep.
Drinking an excessive amount of caffeinated drinks late in the afternoon or in the evening can keep you from falling asleep at night.
Both often disturb your sleep and cause you to awaken in the middle of the night.
1. Avoid watching TV at bedtime.
2. Don't use your laptop or mobile phone at bedtime. Avoid bringing gadgets into your bedroom.
3. Maintain a fixed sleep schedule.
4. Reduce caffeine intake.
5. Avoid alcohol and smoking.
6. Avoid large meals before bedtime.
7. Limit daytime naps.
8. Ensure quiet, comfortable surroundings in your bedroom.
9. Use a good quality mattress.
10. Read a book before bed instead of using screens.
11. Meditate regularly, at least for 10 minutes.
12. Include a good amount of physical activity in your daily routine so that your body is physically tired and feels the need to sleep.
If sleep issues persist despite lifestyle changes, consult a somnologist.
Avoid self-medicating with sleeping pills.
Prioritise your sleep. Your body and mind will thank you!
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