How does great sleep help you?
- Quality of your life
- Emotional welfare
- Your Weight
Sleep is an easy activity with many benefits .
What happens to your body if you don’t sleep enough?
- Tiredness and lack of motivation
- Decreased ability to concentrate
- Difficulty memorizing
- Moodiness and irritability
- Problem coping with stress
- Creative block
- Reduced problem solving skills
- Difficulty in decision-making
- Impaired immunity to cold
- Increased risk of diabetes ,hypertension weight gain and metabolic syndrome
- Increased risk of accidents
Are you chronically sleep deprived?
How to sleep like a baby naturally?
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Dont leave the curtains open.They may let in light beams from outside and disturb sleep.
Definitely have the room properly darkened ,to help you fall asleep.
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Check your pillows .Are they just right?They should support your neck .Not too high.Try sleeping without pillows .That’s best for your cervical spine as it avoids unnatural straightening.
Sleep tip 9
- Nap in semi reclining position.
- Use an eye cover and ear muffs to block out light and sound.’.
- Set an alarm which is pleasant
Try the nano -nap:A 2 to 5 minute shut-eye which helps to remove sleepiness.
Best time for beauty naps: 1pm to 3 pm
A power nap done right,can help to refresh you and cut down the risk of coronary heart disease.
Geniuses such as Einstein and Edison loved napping.
World leaders like Napoleon,Churchill ,Margaret Thatcher and Bill Clinton have all napped to cope with their work stress,
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Dont keep phones and other digital device in the bedroom.Or atleast turn off the wi-fi.
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Dont talk business or anything that can increase anxiety and cause sleep problems.Discuss it during the day.Its always nice to wind up the day on a relaxed note.
Sleep tip 18
Make sleep a priority.Just like spending x hours a day working is important ,having 7 to 8 hours of sleep is important.Make this non-negotiable.
Sleep tip 19
Dont forget making love or at least cuddle.Human touch helps you feel good .Couples who regularly cuddle before sleeping have much better sleep quality than those who don’t.
Sleep tip 20
Are you perimenopausal?Dont worry this can be the best time of your life.You will never have to worry about contraception.But if hot flushes are making it difficult for sleep to come,try making the room cooler.
Using an air conditioner or an extra bedside fan to lower the temperature.The lower room temperature can help prevent the sudden hot flushes and drenching sweats.If the lifestyle tips don’t work,don’t worry, your doctor can help you out.
Sleep tip 21
You sleep but wake up feeling tired.Your quality of sleep may be poor.Ask your partner whether you are snoring .Snoring is a sign of OSA or obstructive sleep apnea,which can put you at risk for poor cardiovascular health ,weight gain,diabetes and metabolic syndrome.
If you are overweight,decreasing your weight is the best way to prevent snoring and cut down on these risks.
Try to sleep on your sides with a bolster supporting your back.This cuts down snoring and helps you sleep better.
Sleep tip 22
Are you a shift worker?
This is unfortunately a big risk factor for poor sleep quality,physical and mental health issues.Rotating work or night duties can affect your bodies ability to regulate its functions.
Health risks of shift work:
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Dont drink too much water before bedtime.You dont want your sleep disturbed by frequent toilet breaks.
Sleep tip 25
Use the bed for a specific purpose also known as stimulus control
- Only go to bed when you feel tired.
- Get up if you are having difficulty falling asleep (again).
- Use your bed for sleeping (or sex), and not for reading, watching TV or eating.
- Try getting up at the same time in the morning.
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Have you tried sleep yoga ?These yoga poses helps your body unwind and relax.
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Plan your mornings so that you have creative and fun activity lined up.That way you will wake up with a smile looking forward to the day.
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Check your sleep direction .According to Vaastu any direction other than north works fine.Keeping your bedroom clutter free and inviting makes sleep easier.The flow of energy should be balanced on all four sides of your bed.
Sleep tip 30
Try sleep journalling.
Maintain a journal of naps and hours of sleep .Also jot down ,eating ,drinking and exercise habits.This will help identify sleep problems and tailor make the solution.
Sleep tip 31:Bonus tip
- A warm bath or soak your feet in warm water.
- Dim the lights.
- TV off
- Read book using the bedside reading lamp.
Still can’t fall asleep?
- Agency for Healthcare Research and Quality (AHRQ). Manifestations and management of chronic insomnia in adults. June 2005 [Accessed on: July 25, 2005] (Evidence Report/Technology Assessment; Band 125).
Association between sleep hygiene and sleep quality in medical students.Brick CA1, Seely DL, Palermo TM.