How to get a good night's sleep

You wake up like a member of the Seven Dwarves after a night of tossing and turning: sleepy, grumpy and feeling sleepy throughout the day. Once a while, we all could experience issues with sleep whereas for some it is nothing new. We may have more sleepless evenings and exhausted mornings as we get older as the sleep cycle changes. It commonly begins in women around the time of menopause, when hot flashes, as well as other symptoms, arise.

How many hours do I need to sleep?

Well, the answer to this question is 8 hours on average. But the average hours of sleep tend to decrease as one gets older. There are also some modifications in the body's circadian rhythm regulation i.e. your body's responsiveness to light and dark changes is aided by the internal clock. So, it can be difficult to fall asleep and stay asleep throughout the night as your body ages. According to a study, most adults need 7 to 9 hours of sleep each day. Infants (ages 0-11months) need 14-17 hours a day; Toddlers (ages 1-2 years) need about 11-14 hours. School-age children (ages 6-13) need 9-11 hours each day, and teenagers (14-17) need 8-10 hours per day.

Why is sleep important?

Sleep is important for our body to work properly, and a bug in your Sleep Cycle may lead you to many health problems. For replenishment of mind and proper working, a sound nocturnal sleep is inevitable. A proper nocturnal sleep not only helps in keeping the alertness intact, it also helps in preventing many ailments and illness. Inadequate sleep connotes disruption of diurnal cycle and body fluids like urine etc, which can have profound effect on metabolism. This can make it difficult to focus, think clearly, or remember things.

Difficulties in sleeping

We all have difficulties sleeping now and then, but it may become a serious issue when it continues day after day. In addition to making us feel exhausted and irritable, a lack of sleep has major health consequences, increasing our risk of obesity, cardiovascular disease, and even type-2 diabetes.

Different causes behind lack of sleep:

●    Physical annoyances (for example, chronic pain from arthritis, headaches, fibromyalgia).
●    Medical problems (for example, sleep apnea).
●    Psychiatric diseases are a type of mental illness that affects people (for example, depression and anxiety disorders).
●    Genetics
●    Night working shift
●    Ageing

You might just have tried sleeping tablets to obtain a better night's sleep if you've been having trouble falling or staying asleep. However, these drugs can induce various side effects, including appetite changes, dizziness, tiredness, abdominal discomfort, sore throat, migraines, and strange nightmares.

How to improve your sleep

If you need sleep aids, don't hesitate to use them, but before you do, try these ideas to help you obtain a better and sound night's sleep:

Exercise

Going for a moderate daily walk will not only help you lose weight, but it will also help you sleep better at night. According to a study published in the journal Sleep, postmenopausal women who exercised for about three and a half hours a week had an easier time falling asleep than women who exercised less frequently. Simply keep a watch on your workouts' timing. Exercising too soon before going to bed can be exciting. Workouts that expose you to broad daylight can help you keep your natural circadian rhythm in check. Problems with sleep tend to decrease with inclusion of exercise in your daily routine.

Set aside your bed only for sleep and sex

Do not use the bed as a place to take phone calls or respond to emails. Also, don't watch late-night television there. The bed should not be a waking stimulus but rather a sleeping stimulus. What should be indeed done in bed is nothing but sleep and sex.

Maintain a relaxed atmosphere

Television has ceased to be the only possible source of distraction these days. The environment influences the effectiveness of your sleep. Make your bedroom as comfortable as possible. An atmosphere that is calm, dark, and cool is perfect. All of these elements play a role in the initiation of sleep.

Caffeine and alcohol should be avoided

If you do have a snack prior to the night, it should not include wine or chocolate. Caffeine, a stimulant, is found in chocolate. Alcohol, surprisingly, has a similar impact. It makes you feel tired, but it's actually a cause of Less Sleep at night. Avoid acidic foods (such as citrus fruits and liquids) or spicy, as these might cause heartburn.

Eat food, but not excessively

A grumbling stomach might be bothersome enough to keep you awake like an overly full tummy. A heavy dinner must not be consumed within three hours of bedtime. If you're hungry right before night, have a small nutritious snack to tide you over until breakfast (such as an apple with a piece of cheese or a few whole-wheat crackers).

De-stress

Evenings often bring concerns from the day to the surface in the form of bill or pending works. Stress is a catalyst for change. Adrenaline, which is the fight-or-flight and anti-sleep hormone, gets activated. Before heading to bed, take some time to relax and be comfortable. Deep breathing techniques might help you relax. Slowly and deeply inhale, then, exhale.

Get checked

Restless legs syndrome, sleep apnea, and gastroesophageal reflux disease (GERD) are three frequent sleep disruptors that cause an impulse to move your legs, snoring, and a searing pain in your stomach and chest, or neck. Consult your doctor if all these concerns keep you awake at night or make you tired throughout the day.

Consume sleeping medicines safely

If lifestyle adjustments have failed to help you with Quality Sleep, your doctor may recommend soporific drugs. These medications can cause drowsiness faster and remain asleep longer, but they also come with risks. Here are some pointers to help you take these medications as carefully as possible:

●    All other medications you're taking should be disclosed to your doctor. Some medications can interact and cause further health issues.
●    Take the smallest effective dose for the shortest amount of time possible (as prescribed by the doctor).
●    Sleep pills may make you walk unsteadily if you get out of bed while still drowsy. If you need to get out of bed in the middle of the night to urinate, make sure the path to the bathroom is clear of impediments or loose rugs to avoid falling.
●    When taking sleep aids, avoid drinking alcohol and driving.
●    If you have any side symptoms, such as daytime tiredness or dizziness, consult your doctor regarding the same.
●    Follow your doctor's directions and strictly follow the prescription by taking medicines on time.

Conclusion:

A quality night's sleep is essential for our body. Our sleep cycle gets disturbed for many different reasons sometimes, thus one can choose to follow the bits of advice mentioned above to improve the sleeping issues they are facing. Less sleep can lead a person to many different diseases and can also harm your memory and work.

Note: The article is meant for general awareness of the readers. In case you are experiencing issues with sleep, kindly consult a doctor or a sleep specialist.


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