7 Sleeping Habits You Should Follow This Sleep Awareness Week
A recent survey has revealed that Indians are sleeping less than they used to. Sleep deprivation negatively affects the quality of life and health, one of the major causes of the rising incidents of serious illnesses like diabetes, heart attack, high BP, cancer, etc., in young and middle-aged Indians.
Are you one among them, plagued by restless nights?
Generally, most adults need 7 to 8 hours of good quality sleep every night. If you are not getting them, then it is time for you to take a hard look at your sleeping habits.
How about ushering in the change this ‘Sleep Awareness Week’?
7 good sleeping habits are all that you need to do to get a good sleep every night.
Give Sleep It's Due
Never underestimate the importance of sleep, else lack of it leads to fatigue; inability to concentrate; irritability; chronic diseases like obesity, depression, etc; and even motor vehicle crashes and machinery-related injuries.
Maintain a Proper Sleep Schedule
Just giving sleep is due is not enough. You need to back it up with a proper sleep schedule and stick with it night after night. Sleeping and waking up at the same time every day will reinforce your body’s sleep cycle and also reduce daytime sleepiness.
Follow a Relaxed Bedtime Routine
Create a relaxed bedtime routine with a slew of relaxing activities and adhere to it consistently. This will help you unwind and put you in the right frame to sleep. Furthermore, your body will instantly recognize when it's sleep time and help fall asleep more quickly.
While relaxing activities can be anything from taking a warm bath to reading a book, watching favourite TV shows, listening to soothing music, or meditation / gentle relaxation exercises, there is a need to avoid stressful activities like discussing emotional matters, etc. The best time to start the activities would be 30 to 60 minutes before getting into bed.
Keep Away From Electronic Devices
Electronic devices emit blue light which can keep the brain alert or greatly reduce the melatonin (a chemical that controls the sleep/wake cycle) levels in a person’s body. When they dip, falling asleep will become more difficult.
Cut Down Caffine / Alcohol Intake
Excess of caffeine (found in coffee, tea, chocolate, cola, and certain pain relievers) / alcohol is a big no-no. That’s because they both are a stimulant and their after-effects can last 3 to 7 hours after consumption. This will keep you awake and alert a lot longer.
Likewise, if you’re a smoker, refrain from smoking too close to bedtime.
Go to Sleep Only When You're Tired
It’s recommended to go to bed only when tired. ELSE when not tired, following any one of the following tips would do wonders.
- Avoid lying in bed when you are not feeling sleepy because it will lead you to only toss and turn around. Instead engaging in a relaxing activity will help the body to feel tired later.
- If unable to fall asleep within 20 minutes of getting into bed, then stay awake and do something to help you unwind like reading or listening to soulful music or just walk about in the room for a few minutes.
Create a Conducive Sleep Environment
Sleep does not come about just like that. To make it happen, you also need to have a conducive sleep environment.
- Cool, dark, quiet room helps to increase melatonin levels in your blood, contributing to better sleep.
- Consistent bedroom temperature between 60°F and 67°F (15.6°C and 19.4°C); cooler environment drops down the heart rate and blood pressure. This will put you into a sleepy mode and fall asleep faster.
- Noiseless environs; block the noise (noise levels in urban areas are high) by using ear plugs or making your home soundproof.
Adding to the above, get a comfortable mattress, pillows, and bed linens. The more comfortable you feel, the easier it will be for you to fall asleep.
This is where Durfi will meet your requirements.
Durfi, a popular leading online sleep solutions brand, manufacturers the best quality range of mattresses, pillows, and bed linens that offers the best sleeping experience, without any kind of pain. Endowed with GSM anti-bacterial fabric, they are less bouncy; keep away dangerous odor and stain-causing bacteria and germs; and alleviate back and muscle pain, thus making them a safe bet for sleeping. Most importantly, they will leave you highly energized the next morning sans any signs of discomfort.