What is so special about sleep in life? Science says adults should aim for a minimum of 7 hours of sleep each night . Quality sleep is a necessity for both mental and physical rejuvenation.
Inadequate sleep can lead to a spectrum of issues, from depression and anxiety to obesity, high blood pressure, and heart disease. The timing, continuity, and consistency of sleep are all crucial. Yet, in our fast-paced lives, sleep often takes a backseat. Statistics reveal that an estimated 7 crore people worldwide grapple with sleep issues annually.
Here are some scientifically proven strategies for enhancing your sleep quality and tackling insomnia..a.k.a sleep hygiene:
- Avoid Stimulants: Say no to tea, coffee, alcohol, and cigarettes after evenings
- Digital Detox: Initiate a digital detox an hour before sleep, steering clear of devices emitting light.
- Mindful Eating: Opt for a light dinner, and avoid heavy exercise close to bedtime.
- Nap Wisely: Optimize nighttime sleep by minimizing daytime naps.
- Create a Tranquil Environment: Design your bedroom for tranquillity with adequate coolness, darkness, and quietness.
- Define Bedroom Activities: Reserve the bedroom solely for sleeping and intimate activities, avoiding activities like watching TV or eating in bed.
- Manage Worries: Don’t let the clock stress you out if sleep isn’t coming easy. Take a breather, do something that brings you peace—like reading a good book or enjoying some tunes. Head back to bed only when that sleepy feeling kicks in naturally.
- Establish a Routine: Maintain a consistent sleep and wake-up schedule for a healthier sleep pattern.
If your trouble with sleep persists, definitely consult a healthcare professional.
Sweet Dreamzz await!!
