Introduction
Sleeping is a necessary pillar for our mental and physical health. Sleep defines our function in life, from mood to productivity, hence getting a proper sound sleep is a vital need of human beings.
But there are many people who suffer from irregular sleep cycles and sleep disorders. In this article, we will discuss the significance of sound sleep and other practical tips to get a proper sleep.
Understanding Sleep
We all know that sleep is important, but do you know that there are a total of 3 stages of the sleep cycle?
Stages Of Sleep
- Light Sleep: It is the initial state of sleep where body is going from wakefulness to sleep, and it’s easier to wake up someone in this stage.
- Deep Sleep: Deep Sleep is the state where your conscious mind fades to unconsciousness. Body repairs its body muscles, tissues, and boosts the immune system in this stage of sleep.
- REM Sleep: REM also known as Rapid Eye Movement Sleep, is crucial for cognitive function like dreaming and memory consolidation. It is the most active stage of sleep.
These are the 3 stages of sleep. The sleep-wake cycle is the internal natural process to regulate our body every 24 hours.
The Light and temperature also influences our sleep-wake cycle and exposure to Blue-light can lead to irregular sleeping patterns.
Common Sleep Disorders
There are several types of sleep disorders which negatively impact our sleep schedule. Here are three examples of sleep disorders:
- Insomnia: This sleep disorder leads to no sleep. The people who suffer from this disorder may have difficulty in falling asleep or maybe they stay asleep for many days which leads to an unhealthy mind and life. The treatment is crucial.
- Sleep Apnea: This sleep disorder leads to interrupted breathing during sleep.
- Restless Leg Syndrome: This is an uncommon type of sleep disorder in which the person feels an unpleasant sensation on their legs which is relieved by movement. And the sleep of the individual may disrupt during this process.
So if you are facing any of these issues, or any other kind of sleep disorder, then make sure to visit your doctor as soon as possible.
Tips For Sound Sleep
Getting Quality Sleep is very important to get your best performance at work.
In this part, we are going to discuss some healthy sleep habits which can significantly enhance your quality of sleep:
Timing Of Sleep
The timing of your sleep-schedule helps to regulate your internal clock also. So if you are trying to get a quality sleep then make a habit of going to the bed and waking up at a selected time.
If you make this a habit, then slowly your body will adopt the timing and make you fall asleep easier.
Create A Sleeping Environment
The bedroom should be different from your work-room, it subconsciously affects your brain to have a relaxation which makes it easier to fall asleep.
Keep your sleeping room dark, cold and quiet. You may use sleep music, earplugs, or a white noise machine if required.
Develop a Relaxing Bedtime Routine
What you do before going to fall asleep is very important because for the next 8 hours (depending on your sleep) your subconscious mind is going to play pictures based on past activities.
You can notice that if you watch a horror movie before sleeping then it can lead to bad dreams, or irregular sleep which can be caused by blue-light also.
So before going to bed, you may say some night affirmations and prayers.
Reading, taking a warm bath, a little bit of exercise, or listening to soothing music can signal your body that now it’s the time to sleep.
If you follow these habits then you’ll get a proper sleep which leads to a good morning also.
Avoid Screens Before Bed
Your digital devices like Mobile, TV, and laptops emit blue-light which interferes with melatonin (hormone that regulates sleep) production of your body.
It signals your mind to accept that it’s time to wake up, which again leads to a bad sleep. So please try to avoid screens at least an hour before sleep.
Avoid Stimulating Activities
Engaging in emotional discussions or intense exercise before bedtime can make it harder to fall asleep.
So avoid these types of stimulating activities before bedtime and embrace some positive habits like meditation and affirmations.
Try Relaxation Techniques
If you’re facing difficulty in sleep, then use relaxation techniques such as meditation and deep breathing in your bedtime routine, which reduces your stress and prepares your body for sleep.
By using meditation techniques, you may cope with thoughts and behaviors that are responsible for a bad sleep cycle.
You can listen to some of your favorite music or soothing sounds before going to sleep which may lead to a sound sleep.
Strategies For Overcoming Sleep Difficulties
If you are still facing sleeping issues even after following these steps, then there is a real problem which needs to be solved.
Well, here we have some additional strategies to overcome sleep difficulties:
Address Underlying Problems
The stress hormones are the main reason for improper sleep schedules.
So if you are suffering from stress, pain, or anxiety then it’s good to address underlying issues through therapy, medication or other treatments which can improve sleep quality.
Cognitive Behavioral Therapy
CBT-I (Cognitive Behavioral Therapy) is a structured program to cope with insomnia.
It helps to replace the thoughts and behavior which are responsible for improper sleep into habits which promote sound sleep.
If you’re facing any serious disorders which lead to insomnia or bad sleep, then find a doctor who can give you cognitive behavioral therapy.
Sleeping Aids
If you’re facing too much difficulty in sleeping then you may take help of sleeping aids like Melatonin Supplements, White Noise Machines, and others.
It’s important to take guidance from healthcare professionals before using any aids.
Regular Exercise
The habit of regular exercise, pushups, or running can promote sound sleep.
When you exercise, your body produces endorphins and other hormones which are good for your sleep, but don’t do heavy exercise before bedtime to avoid opposite effects.
Avoid Heavy Meals and Caffeine
It’s said that you shouldn’t take heavy meals before bed because it interrupts your sleep cycle and is harmful for your health.
As well as, caffeine is used to avoid sleep, so please avoid these 2 things at least one hour before bed.
Use 4-7-8 Breathing Method
The 4-7-8 is a breathing method in which you close your mouth and inhale in a mental count of four.
Then hold your breath and count for seven, and lastly exhale it through your mouth in a mental count of eight. Repeat this cycle until you fall asleep.
This breathing method can help in reducing your stress and anxiety and fall asleep faster.
Also Read:Health Benefit of Drinking Plain Water on an Empty Stomach
Conclusion
Sound sleep is crucial for your overall health and well-being. I hope you’ve understood the stages of sleep, and you’re ready to adopt the healthy sleep habits mentioned in this article.
Address the underlying issues and take medical support if necessary, and you can improve your sleep quality.
So I hope this article has added some value in your life, and you’re ready to take a proper nap from today. Sweet Dreams:)
