World Sleep Day: 7 Tips to Sleep Better at Night And How it Helps in Improving Quality of Life

Did you get enough sleep last night or last week? Can you think of the last time you felt refreshed and didn’t need caffeine to give you energy all day long? If you answered no to any of these questions, then you are not alone. Across developed countries, two-thirds of people fail to get the recommended eight hours of sleep each night.Also read – Can’t sleep at night? Try these mental tricks to beat insomnia and calm your mind

While many people know they are not getting a good night’s rest, most people are not aware of the long-awaited fatal consequences. Less than six or seven hours of sleep every night can break down your immune system, double your risk of cancer and Alzheimer’s disease, and even make you diabetic. Short sleep periods increase the chances of your coronary arteries becoming blocked, and this can lead to cardiovascular disease (CVD), stroke, and congestive heart failure. Also read – World Sleep Day: 5 Best Foods That Will Help You Sleep

Also, do you notice a desire to eat more when you wake up late? This is not a coincidence because lack of sleep increases the concentration of hormones that make you feel hungry. At the same time, it suppresses a companion hormone that would otherwise indicate food satisfaction, so even though full, you still want to eat more. Here’s a proven recipe for weight gain – the same for adults and children with sleep deprivation! Worse, if you go on a diet and don’t get enough sleep, you will never reach your goal because the weight you lose will come not from fat but from lean body mass. From what we’ve mentioned above, it’s easy to prove: the shorter your sleep, the shorter your lifespan. That’s why we’ve put together ten proven tips that will help you get a good night’s sleep in the days to come. Also read – World Sleep Day: 5 Easy Hacks That Will Make You Sleep Better

1. Increase exposure to light during the day: Every human body has a natural time clock which is known as circadian rhythm. It affects the brain, body and hormones, helps people stay awake and tells them when to sleep. When you are in a bright source of light during the day, the circadian rhythm stays healthy and improves daytime energy while improving the quality and duration of sleep at night. In fact, according to one report, exposure to bright daylight improved sleep quality in insomniacs and helped them fall asleep faster.
2. Reduce your coffee intake: Caffeine has many benefits and people enjoy it for about 24 hours. However, when eaten in the evening or at night, it can prevent your body from relaxing and stimulate your nervous system. Also, caffeine can stay in the blood for about eight hours – so avoid drinking coffee after 3pm, especially if you have trouble getting a good night’s sleep.
3. Don’t get too much sleep during the day: Short sleep during the day is also beneficial, while long or irregular sleep can negatively affect your sleep cycle. This can confuse your internal clock and affect your comfort at night. However, this varies from person to person – so if you can get a good night’s sleep, you shouldn’t worry about it anymore.
4. Have a sleeping and waking routine: As mentioned earlier, your body has an internal clock, and it is important to align your daily activities with it. Having a consistent time for sleeping and waking up can help maintain long-term sleep quality. If you struggle with sleep, try to get in the habit of waking up and going to bed at regular times every day. After a few weeks, you will wake up without an alarm.
5. Reduce your screen time: It is important to establish a bedtime routine and screen time is one of the reasons associated with insomnia. Screen time pushes back to bedtime and leads to less restful sleep. Ideally, the bedroom should be a screen-free zone. Reserving the bedroom for sleep helps calm the mind but if that is not possible, avoid using screens like TV, tablet and mobile phone 90 minutes before bedtime.
6. Make sure you don’t have sleep disorders: An underlying health condition may be the reason you do not get good sleep. Some common sleep disorders include insomnia, sleep apnea, and restless legs syndrome. These situations are more common than you think, so it is important to talk to an expert so that you can get to the root of the problem.
7. Drink plenty of fluids before going to bed: Nocturia is a medical term that defines excessive urination during the night. This affects the quality of sleep and the energy of the day. This means that you should reduce the amount of fluids you consume at night. It is also a good idea to use the bathroom before bed to reduce the chances of waking up at night.

In conclusion, sleep plays a crucial role in your overall health and well-being. Therefore, if you are interested in improving the quality of your sleep, it is best to follow the tips given above – if that doesn’t work, we recommend that you consult a sleep specialist as soon as possible.

(Author by Dr. Prayas Vaidya, Consultant-Pulmonologist, Fortis Hiranandani Hospital, Vashi)