01/04/2024
𝗥𝗶𝘀𝗸𝘀 & 𝗖𝗮𝘂𝘀𝗲𝘀 𝗼𝗳 𝗟𝗮𝗰𝗸 𝗼𝗳 𝗦𝗹𝗲𝗲𝗽 𝗮𝗻𝗱 𝗧𝗶𝗽𝘀 𝗳𝗼𝗿 𝗕𝗲𝘁𝘁𝗲𝗿 𝗦𝗹𝗲𝗲𝗽
𝙎𝙡𝙚𝙚𝙥 𝙙𝙚𝙥𝙧𝙞𝙫𝙖𝙩𝙞𝙤𝙣 𝙘𝙖𝙣 𝙖𝙛𝙛𝙚𝙘𝙩 𝙫𝙖𝙧𝙞𝙤𝙪𝙨 𝙖𝙨𝙥𝙚𝙘𝙩𝙨 𝙤𝙛 𝙝𝙚𝙖𝙡𝙩𝙝, 𝙞𝙣𝙘𝙡𝙪𝙙𝙞𝙣𝙜:
❤️🩹 Increased risk of cardiovascular disease
❤️🩹 High blood pressure
❤️🩹 Higher risk of Type 2 Diabetes
❤️🩹 Decreased production of growth hormones and testosterone
𝘾𝙖𝙪𝙨𝙚𝙨 𝙤𝙛 𝙇𝙖𝙘𝙠 𝙤𝙛 𝙎𝙡𝙚𝙚𝙥:
Our lifestyle and habits contribute heavily to our quality of sleep. The following reasons could result in lack of sleep:
😖 Having a job that requires working in shifts
😖 Being under pressure of meeting deadlines
😖 Noisy sleeping environment due to outside traffic, television, etc.
😖 Using electronic devices close to bedtime or keeping them in the bedroom
😖 Health problems like depression, sleep apnea, or having chronic pain
😖 Caring for another person during night
😖 Being overweight and overeating at night
😖 Having mental stress, anxiety or depression
😖 Substance misuse
𝘾𝙝𝙖𝙣𝙜𝙞𝙣𝙜 𝙃𝙖𝙗𝙞𝙩𝙨 𝙩𝙤 𝙂𝙚𝙩 𝘽𝙚𝙩𝙩𝙚𝙧 𝙎𝙡𝙚𝙚𝙥
There are many lifestyle areas that could be responsible for the sleep issues and identifying and treating them may help you solve the problem. Whether it is simple tweaks to your daily routine or it involves specialized cognitive behavioral therapy, it is important to understand the problem and work on the solution.
1. 𝘐𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘦𝘹𝘱𝘰𝘴𝘶𝘳𝘦 𝘵𝘰 𝘴𝘶𝘯𝘭𝘪𝘨𝘩𝘵 𝘥𝘶𝘳𝘪𝘯𝘨 𝘵𝘩𝘦 𝘥𝘢𝘺
Our body has an inbuilt natural clock that keeps track of time, known as your circadian rhythm. This directly affects the brain, hormones and all organs of the body. It helps us stay awake and alert during the day and tells the body to relax when it’s time to sleep. Exposure to natural sunlight during the day helps keep our circadian rhythm healthy and improves our daytime energy levels while regulating our night sleep quality and duration.
2. 𝘉𝘦 𝘮𝘪𝘯𝘥𝘧𝘶𝘭 𝘰𝘧 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘦𝘢𝘵 𝘢𝘯𝘥 𝘥𝘳𝘪𝘯𝘬
Extremes are bad for a good night sleep so we should neither go to bed hungry nor stuffed beyond our limit. It is better to avoid having oily or large meals within a couple of hours of bedtime. The acidity and discomfort might interfere with sleep. Not just food but we should also stay away from ni****ne, caffeine and alcohol. The stimulating effects of ni****ne and caffeine take a long time to wear off and disturb quality sleep. Although alcohol might make us feel sleepy, it can also disrupt sleep later in the night.
3. 𝘊𝘳𝘦𝘢𝘵𝘦 𝘢 𝘱𝘦𝘢𝘤𝘦𝘧𝘶𝘭 𝘳𝘦𝘴𝘵𝘪𝘯𝘨 𝘦𝘯𝘷𝘪𝘳𝘰𝘯𝘮𝘦𝘯𝘵
It is important to create a room that has a soothing effect that is ideal for sleeping. This usually means dark, cool and quiet. It might not be a good practice to have television or other screens in the bedroom. You could also plan on using room-darkening shades and earplugs to create a peaceful environment. Bedroom temperature can also profoundly affect sleep quality, therefore, set a comfortable room temperature before going to sleep.
4. 𝘐𝘯𝘤𝘭𝘶𝘥𝘦 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘪𝘦𝘴 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘥𝘢𝘪𝘭𝘺 𝘳𝘰𝘶𝘵𝘪𝘯𝘦
Indulging in regular physical activities like cycling, walking, swimming is very good for our bodies and help a great deal in promoting better sleep. However, these should be done during daytime and rigorous exercise should be avoided close to bedtime. It is even better if some part of our daily activity takes place outdoors in fresh air.
5. 𝘔𝘪𝘯𝘪𝘮𝘪𝘻𝘦 𝘸𝘰𝘳𝘳𝘪𝘦𝘴 𝘢𝘯𝘥 𝘴𝘵𝘳𝘦𝘴𝘴
Worries and stress are very bad for a good night's sleep. So, we should try to resolve our worries before bedtime. It might be helpful if we get more organized, plan our next day’s schedule, set our priorities and delegate tasks instead of handling everything on our own. Relaxation techniques before bed have been shown to improve sleep quality. Developing a routine of doing calming activities before bedtime, like taking a bath or meditating help in promoting better sleep.
