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How To Sleep Better
- Block out lights in the room
- Avoid all handheld devices
- Read any book physically like self-help for you or stories to your child
- Avoid long afternoon naps
- Have melatonin supplements
- Follow a bedtime and wake-up time routine even on weekends
- Exercise regularly
- Manage temperature and noise in the room
- Avoid alcohol and heavy meals in the evening
- Practice a relaxing meditative bedtime ritual
- Avoid stimulants like caffeine, nicotine etc.
- Limit fluid intake to prevent ‘Nocturia’- medical term for excessive urination during night
- Sleep on comfortable, supportive and allergen free mattress and pillows
Good Sleep
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Causes Of Poor Sleep
- Pain such as body aches, headaches and toothaches
- Itching associated with psoriasis, eczema and other skin disorders
- Medical disorders like nose block, asthma, coughing and breathlessness
- Psychiatric disorders like depression and anxiety
- Addictions such as alc...
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NREM And REM Sleep
- NREM Sleep- Non-Rapid Eye Movement Sleep. It is the type of sleep when you don’t dream. It is what most people associate with sleep. It is a very relaxed type of sleep that gets progressively deeper through three stages called N1, N2, and N3.
- REM Sleep- Rapid...
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Benefits Of Deep Sleep
Our body cycles between NREM and REM sleep every 90 minutes, this is known as the Sleep Cycle.
Having a complete sleep cycle is important because each type of sleep has its own special benefits. For example, some of the things happening to you when you are in deep NREM (N3)...
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Necessary Sleep As Per The Age
- For 1-2-year-old/toddlers- 11 to 14 hours a day
- For 3-5 years old/preschoolers- 10 to 13 hours a day
- For 6-13 years old/older children- 9 to 11 hours a day
- For 14-17 years old/teenagers- 8 to 10 hours a day.
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Sleep Deprivation Effects Our Body
- Inability to fight infection or diseases
- Cause of Weight Gain
- One of the major causes of accidents
- Linked to substance abuse
- Associated with depression
- Cause fatigue and affects athletic performance.
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Good Sleep Enhances Performance At Work
- Increases decision-making skills
- Improves memory and concentration
- Enhances work efficiency
- Widening attention span
- Increases Alertness.
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People spend money on beauty potions, but a good night’s rest makes all the difference
CHRISTINA AGUILERA
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Sleep Deprivation
We are in the midst of a sleep deprivation crisis, which affects our health, job performance, our relationships, and happiness. If we talk about the data collected from a single country like India-
- 93% of Indians are sleep deprived.
- 72% of Indians wake up 1-3 times per night.
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Indicators Of Good Sleep
- Sleeping for more time while in bed (at least 85% of the total time)
- Falling asleep in 30 minutes or less
- Waking up no more than once per night
- Being awake for a break of less than 20 minutes during sleeping hours
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CURATED FROM
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Having peace, happiness and healthiness is my definition of beauty and you can’t have any of that without sleep- American singer and songwriter ’Beyonće’.
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More like this
How to Sleep Better
- Develop a “power down” ritual before bed, limiting the use of technology and bright lights.
- Use relaxation techniques like yoga or meditation.
- Get some sun exposure every day.
- Avoid caffeine.
- Stop smoking or chewing tobacco.
Tips To Sleep Better
- Maintain sleep hygiene by making your bed a sleep-only spot, not to be used for eating and other non-sleep activities. Use aromatic diffusers to enhance the mood, and invest in a proper pillow/mattress/bedding sheets.
- Declutter your room and ensure that the lighting promotes sleep....
Tips for a good nights sleep
- Stick to a sleep schedule. Create a sleeping habit by going to bed and waking up at the same time, every-single-day.
- Exercise, but don’t do it before going to sleep. Your body needs at least 3 hours to calm down after a workout.
- Avo...
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