Everyone sleeps but how many people do have a healthy sleep. According to a survey done by Philips electronics, 91% of people living in India are sleep deprived. This number is quite alarming, I must say, but what could be the cause?
Why are People not Sleeping Well?
As a kid, falling asleep was a piece of cake. I could sleep off anytime, anywhere. It could be on the couch while watching my favorite cartoon, right after a satisfying meal or at the middle of building my dream house with some lego blocks. It didn’t matter what was happening around me, I sleep as soon as my head hit the pillow.
Growing up it became a different story. It seems like the older you become, the more difficult it is to close the eyes and actually have a good and healthy sleep. It is recommended that every adult gets at least 7 hours of sleep per night. Many adults either sleep less or poorly which is bad for the health.
Recent research shows that most cases of too little sleep are work-related. In trying to make ends meet, lots of people sacrifice their sleep. A large percentage of people have poor sleep due to sleep disorders like apnea or insomnia. Infact, study shows that over 80% of adults with apnea are unaware of their condition.
Poor sleep is as good as not sleeping at all. It is therefore important to adopt strategies to improve our sleep while getting enough sleep as well. Below are some secrets to having a good night sleep.
How To Improve Your Sleep
- Optimize your bedroom environment: The place and surroundings of where you lay your head to sleep is a key factor in getting a good sleep. Make sure your bedroom is neat, quiet, and comfortable. Also make sure that external noise and light are minimal.
- Reduce your caffeine intake at night: We all know caffeine is a booster for energy and focus. However when it is taken at night, caffeine may worsen the quality of our sleep as it stimulates the nervous system, and may prevent the body from relaxing at night.
- Avoid long and irregular naps during the day: While taking short naps are beneficial to the health and encouraged, sleeping for long hours during the day can confuse the body clock and disrupt you from sleeping well at night especially when it is not a usual routine for you.
- Do not eat late at night. Studies have shown that eating late at night tends to affect the natural release of melatonin in the body, which is meant to aid the body to relax and fall asleep. It is therefore advisable to not eat late at night(once it is 8pm) for better quality of sleep.
- Have a definite routine for sleeping and waking up: The body functions on a set rhythm aligning itself with the cycle of day and night. Sleeping and waking at a consistent time everyday will help you to sleep better.
- Set a favorable bedroom temperature: A recent study has shown that bedroom temperature affects sleep even more than external noise. It can be difficult to get a good sleep when it is too warm as you may have experienced during the summer or in hot locations. So try to make sure your bedroom has a favorable temperature.
A good sleep daily is paramount to an healthy life. Imagine having little to no sleep every night after toiling and working the whole day. This will definitely lead to fatigue or breakdown of the body. It can also result in serious health issues like Heart failure and high blood pressure.