Table of Contents
Health benefits of sleep: 10 amazing advantages
As you know Sleep is a very important part of our daily life and It plays important role in keeping our body and mind healthy. Cleansing the human body is beneficial in maintaining physical health. Getting a good night’s sleep is important for both physical health and mental health. In today’s era, people’s busyness has increased a lot, due to which people do not get enough sleep and people face various problems related to sleep. As we know that sleep is very important for our mental health and due to lack of sleep, people can also suffer from mental diseases.
A study has shown that good sleep eliminates depression, and 87 percent of depression patients began to reduce their symptoms of depression when they controlled for lack of sleep. And eight hours of proper sleep eliminated the depression of most of the patients.
Hygiene Cap A Consistent Slip Schedule
Important thing to improve sleep hygiene
- The first and most important thing to improve sleep-hygiene is to set a bedtime and wake-up time and strictly adhere to it.
- Sleep on time and wake up on time.
- Create a routine on a daily basis, for example, if you go to bed around 10 p.m., you should try to go to bed around 10 p.m.
turn off electronic device before you go to sleep - Turn off the lights before going to bed.
- If you are using an AC system, reduce the temperature.
- Avoid anything that disturbs you, such as lights, sound, etc.
- Stop watching TV and laptops an hour before bedtime.
- The light that comes out of their skim has a blue color that is similar to the color of the morning light The color of the morning light is a biological trigger that gives our brain space and thus makes it difficult to fall asleep.
Easy but important tips to improve over all sleeping experiences and improve health
- for some reason the use of a mobile phone is necessary, use the night mode in your mobile, the night mode does not have a blue light, but it has a yellow or red light that does not stimulate your brain.
- Don’t read a book before going to bed
- Don’t use social media before bedtime. (limit the stimuli)
- Avoid caffeine at least four to six hours before bedtime.
- Research has shown that a cup of coffee can affect your sleep for up to 48 hours. Eat at least two to three hours before bedtime to get a good night’s sleep.
- Don’t drink alcohol before bedtime, as it can interfere with your sleep.
- Do not use cold drinks.
- Avoid any kind of smoking.
- Consuming warm milk before bedtime plays an important role in improving sleep. Therefore, it is important to drink warm milk before going to bed.
- Avoid sleeping during the day. (Sleeping during the day can also affect your night’s sleep and if you have a habit of sleeping during the day, you should sleep at least half an hour)
Importance of exercise to get a good sleep and better health
Exercising during the day is also very useful for sleep and if you exercise for a very short time, for example, if you exercise for 10 minutes a day, this exercise can also improve the quality of your sleep. Before going to bed, if you do any medication or use any relaxation technique, for example, deep breathing exercise or progressive muscle relaxation technique, then it can also be very beneficial to calm your sleep.
Importance of comfortable mattress and pillow to get a good sleep and better health
- Your bed, pillow, and room temperature should be comfortable and the environment should be calm.
- A comfortable pillow plays an important role to sleep better. try to change your pillow you may also try a medically certified pillow form a surgical shop
- Go to bed when you are ready to sleep, if your eyes open at night, do not lie down on the bed, but get up from the bed and return to your bed after a few minutes of walking.
- Avoid activities that activate the brain a few hours before going to bed.
- Spend more time in bed when you feel really sleepy. Go to bed only then a healthy and balanced diet will help you sleep well, but the time of eating should be fixed
Causes of Having trouble sleeping at night.
- Suffering from any disease
- Having a physical problem
- Stress, such as children’s exams
- Worrying due to financial situations are all those things that cause disturbances in your sleep and you suffer from sleep problems.
- Do not go to bed on an empty stomach These are the problems that lead to lack of sleep.
- Cleanse your brain before going to bed, and if you go to bed with a thought, you will never sleep. You need to get out of your thoughts and go to bed.
Roll of drinking water and drinking schedule to get a good sleep and better health
if we divide the day into two parts, you should drink more water in the first half of the day. compared to the second half
The advantage of this will be that you will have more water intake. Secondly, you will not have to go to the washroom again and again at night, so this is a very important tip. Drink more water in the first half of the day and less water in the second half
Common Problems Caused by Lack of Sleep
Common Problems Caused by Lack of Sleep we divides into two categories
- long-term problems with sleep
- Short-term problems with sleep
Short-term problems with sleep
If we reduce our sleep by one and a half hours in a night, then the daytime efficiency can be reduced by 32%. Our lack of sleep can lead to a 50% reduction in our ability to monitor and make decisions. Lack of sleep can also cause stress in relationships.
Long-term problems with sleep
Lack of sleep at extreme level can lead to a number of problems
- High blood pressure
- Heart attack.
- Depressed
- The work of the immune system
- Irregularity of hormones.
- Disturbances
- Drowsiness
Conclusion
It is very important to develop good habits to improve sleep.
- Fixing a consistent sleep schedule in habits means keeping the same sleeping and waking time.
- Provide a quiet and relaxing place
- Showering, talking or reading a book 30 to 60 minutes before bedtime
- Avoid reading on electronic devices.
- Avoid alcohol and caffeinated beverages
- Stay away from all types of drugs
About Author
I’m Ayesha Iqbal, a student studying MBBS at Services Institute of Medical Sciences (SIMS) Lahore. I write about health for “GenZ Cares” because they care a lot about young people staying healthy. I do research and try new things to learn more about how to keep everyone feeling good. My articles focus on topics like nutrition, exercise, mental well-being, and ways to lead a healthier lifestyle. Through my writing, I aim to share valuable insights and practical tips that can make a positive difference in people’s lives.
Reviewed By
This article is reviewed by “NASHIT ALIYAN”, a certified Surgical Technologist from Government College University Faisalabad under section 2017-2021. I am 17A medical officer as well as Strategic and financial planning expert and Proficient in surgical field. Me and my team use the latest technology to perform complex surgical procedures. I recommend to “GenZ Cares” because they are really hardworking in their work and care a lot about youth to staying healthy.