Image Credit: thriveglobal
“An eight-hours of sleep is like a medicine and meditation to ease your mind, body & soul”
Sleep is a natural phenomenon and a ponderous biological function of our body. Sleeping on time and waking up early both help us to recover naturally from day-to-day stress, mental alertness as well as allow us to live an active life. This could be the reason why many medical experts have emphasized taking at least 8 hours of sleep daily to keep your body and mind healthy. Although, not every person requires the same amount of sound sleep to stay active. Because the individual genetic disposition, lifestyle habits, and medical illnesses are most likely to disrupt sleep.
As we grow older, the quality of sleep often changes and sometimes end up triggering many sleep-related problems such as:
- Sleep apnea
- Restless Legs Syndrome (RLS)
- Other health-related issues
Although, several other factors can cause sleeping disorders too. This descriptive blog will take you through some unknown lifestyle habits affecting the quality of your sleep.
Are you Spending Sleepless Nights? These Unknown Lifestyle Habits Could be The Main Culprit!
Even after making numerous adjustments in your schedule won’t fix your quality of sleep, then you should blame following lifestyle habits for not getting enough sleep regularly.
The massive impact of the pandemic has not only put our life at risk but forced a significant portion of the population to “WORK from HOME”. Lack of professional boundaries and no late or too early office hours has disrupted our daily schedule. As everyone is expected to be at their work’s disposal even after working from home, this toxic culture has put our quality of sleep at great risk.
Lack of Any Physical Activity
As working from home is a new normal, it has restricted many not to do any physical activity while staying inside our home 24/7. Medical experts have suggested that having some form of exercise like jumping, stretching, and even walking for 5 to 10 minutes can magically improve your daily sleep.
If lack of sleep can disrupt your mood then taking an improper diet can make things worse. It is important to take a healthy diet to keep both your health and sleep on track. Therefore, plan your every meal accordingly and eat at least 3 to 4 hours before your usual bedtime.
If you’re spending way more time on your mobile phones, laptops, and other devices then you’re knowingly or unknowingly hampering your sleep. Because the blue light coming from the screens is affecting the type of hormone known as “melatonin” that is produced in our brain. Being continuously using the phone for hours also keeps our brain active that ends up making us feel like an insomniac.
A person knows how it feels when you’re dealing with depression, anxiety, or any other mental ailments. The content and deep thinking can keep you up all night. This type of feeling does not allow you to take rest properly and can even lead to life-threatening consequences in the future. It is advisable to seek professional advice related to mental health stressors to facilitate those thoughts at night.
Shift-based jobs or late-night shifts can negatively affect your sleep quality. This is because making changes in your working hours every week or month confuses your brain and further results in giving you poor sleep. The best you can do is to prepare your brain before making any minor to major changes in your sleep timings.
Other Medical Conditions
You must check if any medications prescribed by your physician affect your sleep or not. Some cases have reported that people who are taking prescription medications are witnessing side effects like nervousness, anxiety, jitteriness, and increased urination, especially at night. You must consult your healthcare professional about minimizing the dosage of medicine or taking the same in the morning.
Lifestyle habits could be the reason for not having enough sleep, But, the amount of sleep also depends from person to person. Some individuals get around 8 hours of sleep to feel refreshed while others need just 6 hours or less to remain active throughout the day.
Having said that, here are a few simple tricks and tips that can improve the quality of your sleep with ease.
The Things You Can Do To Sleep Better
Yes, there are still some ways that ensure good sleep. Read along to know the tips & tricks for a deep and sound sleep:
- You must maintain your regular sleeping schedule to improve your sleep. No matter what, attempt to wake up early and sleep on time every day and even on weekends.
- You must avoid staying asleep all night by steering clear of caffeine, alcohol, nicotine including other toxic stimulants.
- You must stop taking your dinner too late. It is advisable to take your last meal at least 3 to 4 hours before your head hits the pillow.
- The key to a sound sleep is to always feel comfortable. Wear comfortable clothes, keep the room temperature according to the weather, and make sure you have enough space to spread your arms and feet.
- People are habitual of taking naps during the daytime as well. Taking irregular naps can interfere with your sleep at night time. So, take no or little naps of around 30 minutes to sleep better.
- You must calm your mind by engaging in yoga, meditations, and some relaxing exercise before going to sleep.
- You should lock all the unnecessary noises and too much lighting to ensure good sleep.
- Avoid taking heavy meals like junk food or any flavored drink during the night.
- Try not to use any gadgets like smartphones, TV, computer, and tablets devices.
- Maintain good sleep hygiene and minimize the risks associated with sleep.
Say “GoodBye” to Sleepless Nights!
If you’re tired of tossing and turning up all night, then do follow these useful tips and ditch unusual habits to maximize the quality of your sleep. Therefore, take 8 hours of sleep regularly to feel more energetic, predictive, and active during the day.