Good Sleep for Good Health

 Good sleep for benefit in our life

Most people when we are discussing health and fitness, they think about eating right or working out. However, there is one significant habit that is usually overlooked-sleep. Yes, something so simple as closing your eyes and just behaving in the right way with your body can determine how healthy and happy one will be the next day. Indeed, sleeping well is a free form of medicine to both the body and mind.

I with my own eyes have seen the difference. On the days when I manage to sleep only four or five hours, I feel fatigued, annoyed, and unfocused. However, the whole day is easy and refreshing when I can sleep seven to eight hours without any disturbances. It is the strength of a good sleep.

Understanding the importance of sleep to your health.

Our body is a hard working employee. Throughout the day, it goes about its business, digesting food, you know, and keeping the brain alert, and pumping the heart, and repairing the cells. This worker takes his rest and does all the repair work in the night when it is quiet. The body and mind begin to be exhausted soon without this rest.

Yes, some of the major health advantages of good sleep are:

Stronger immunity: When a person is sleeping, the body makes infection-fighting cells. This protects you against the usual sicknesses such as cold, cough and fever.

Healthy heart: When you get enough sleep you take the stress off the heart and stabilize the blood pressure.

Cleverer mind: Sleep helps in processing memories, it enhances concentration, and makes better decisions.

Weight management: Sleep deprivation causes junk food cravings and weight gain. Sleep regulates body appetite.

Improved Emotional Balance: When you get enough sleep, you become less annoyed and more tolerant of the challenges encountered in day-to-day life.

How Much Sleep Do We Need?

Depending on age and lifestyle, the level of sleep varies. Young children and babies require more hours as the body is developing. Adults typically require 7-9 hours of sleep every night. Older individuals can probably get by with a little less, but quality is more important than quantity.

When you wake up and feel fresh, cheerful and ready to attack the day, you are likely to be getting the right amount of sleep. However, when you wake up with a groggy head and you have to drink three or four cups of chai or coffee, you may require to work on your sleep routines.

The usual causes of poor sleep.

One of the biggest causes of people failing to sleep well today is the fast paced lifestyle they live. Some common causes are:

Excessive screen time (mobile, laptop or TV) in the lead-up to bedtime.

After midnight shift or sleep disorder.

Anxiety, stress or worry.

Big supper near bedtime.

Inactivity throughout the day.

I recall a time when I used to scroll on social media till late in the night.. Although I was attempting to sleep at 12 or 1 am my eyes would not close. Then I realised that my brain was awake due to the blue light on the phone, like it was daytime. Limiting the amount of time on a screen at night was significant.

Tips for Better Sleep

Fortunately, the way to sleep better is by simple changes in our lifestyle. Try these simple tips:

ALWAYS use a schedule: go to sleep and wake up every day, even weekends. The body loves consistency.

Keep the bedroom cool, quiet and dark: This produces a relaxing atmosphere. Remove unnecessary gadgets.

Reduce your screen time: Use your phone or laptop no less than a full hour before going to sleep. Rather, you can read some light book or listen to relaxing music.

Be mindful of what you eat: Do not eat heavy or spicy meals before bed. You can relax by drinking warm milk or herbal tea.

Exercise: Even 30 minutes of walking per day will help you sleep better.

Reduce stress: Stress can be reduced by simple steps, such as meditation, breathing, or writing a diary before going to sleep.

Say no to stimulants: Don’t overdo tea or coffee or energy drinks in the evening. They interfere with sleep.

Indian Sleeping Herbs.

Restful sleep has always been of significance in our Indian culture. Natural remedies such as: have been in use by people through the centuries.

Having turmeric milk before going to sleep.

Rubbing warm sesame oil or coconut oil over the feet.

Camphor in a small amount by burning, or lavender as a warming ointment.

To rest the body, performing yoga poses such as Balasana (Child pose) or Shavasana (Corpse pose) cleanses the body.

The techniques are easy, noninvasive, and highly effective. There are several elders in our families who still abide by them and sleep peacefully.

Symptoms of Not Sleeping Well.

There are times that we believe we are getting enough sleep when in reality the quality of sleep is poor. Watch out for these signs:

Getting up more than once a night.

Softly snoring or difficulty breathing.

Even 8 hours of sleep do not make me feel better.

Difficulty with focusing throughout the day.

Sour moods and unaccountable annoyance.

Unless these issues are resolved, it is never a bad idea to visit a doctor.

 Poor sleep can also be associated with sleep apnea, diabetes and thyroid problems.