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Friday, April 26, 2024
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| Article / Health / General ( Health ) | Post Comments |
6 Rules to Abide by For the Best Sleep Ever |
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| By : Sanya Uppal , Delhi, India 3.5.2018 Phone:- Mail Now | |
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It’s a no-brainer that the quality of sleep can leave a considerable impact on
daily activities. Just like other hygiene practices, one should keep a tab on
their sleep hygiene as well. And why not? Good sleep not only revitalises the
body but keeps it healthy as well. Keeping that in mind, here are 6 golden rules
that everyone should abide by for the best sleep ever.  #1 Sleep on a Comfortable Mattress No matter how hard you try, if you are not sleeping on a good and comfortable mattress, you will always be far away from good sleep. Disruptive brands like Sunday Mattress have a wide range of mattresses that adhere to European standards, are made with LGA certified Latex foam (imported from Belgium), offer zero partner disturbance and come with 100 nights no-risk trial. So, bring home a mattress that suits your sleep style and see what an uninterrupted sleep can earn you – a productive day. #2 Follow Your Sleep Schedule One of the most vital strategies for better sleep is to get in sync with the body’s natural sleep-wake cycle, or circadian rhythm. Try going to sleep on the same time every day. Set a sleep schedule and try sticking to it. Follow the schedule every day including the weekends, and within a week you will be amazed to see the results. If you stick to a sleep schedule, it will regulate your body's clock, and you will stay asleep all night long without any disruptions. Furthermore, you won't even require an alarm to wake you up, you will start waking up naturally. #3 Don’t Be Too Hard on Caffeine We are sure that starting your day without a refreshing cup of coffee would be impossible for you to imagine. However, if you can’t skip your morning coffee, at least try to avoid the evening cup as caffeine stays much longer in the system than you think. A cup of coffee in odd hours can delay the timing of your body clock, affect your sleep cycle; thus, making it hard for you to fall asleep. Journal of Clinical Sleep Medicine in a study found that caffeine, when consumed 6 hours before bedtime, reduces the total sleep time by an hour. So, drink less caffeine to have a good night’s sleep on your comfy bedroom and plush mattress. #4 Indulge in Exercising Regular workout will not only keep you fit but will also help you sleep better at night. In addition, you will feel less sleepy during the day. You will be amazed to know that indulging in regular exercise also improves the symptoms of sleep apnea and insomnia while increasing the amount of time you spend in restorative and deep stages of sleep. We recommend vigorous exercise for more powerful sleep benefits. However, something as light as a 10-minute walk also improves sleep quality. Remember, it will take months for exercising to let you experience the full sleep-promoting effects, so, be patient and don’t lose hope. #5 Skip Daytime Naps We know, this is a hard one. But, to give your body a proper sleep at night, you must make this sacrifice. However, if you feel the need of taking a nap during the day, be sure that it’s not a long one. Set your alarm for 30 minutes, as longer naps can affect the nighttime sleep. So, try eliminating short catnaps from your schedule and you’ll surprised on how your nighttime sleeping pattern changes. #6 Learn Relaxation Techniques One of the best ways to wind down and calm the mind is by practising relaxation techniques before going to bed. From deep breathing to progressive muscle relaxation, you can do it all. Another great way to wind down is to visualise a peaceful place by closing your eyes and imagining a place that is calm and quiet. Alternatively, you can take a warm bath, listen to soft music, dim the lights or do some easy stretches to achieve relaxation. Sleep plays a vital role in keeping a tab on your overall health. Improper and insufficient sleep increases the risk of obesity, heart diseases and type 2 diabetes. So, if you wish to have a healthy life, make proper sleep a top priority in your life. |
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