Sleeping Problem

Sleep tends to have an immediate effect on your mental and emotional states. so lack of sleep now days is the major point of concern.

  • Poor sleep over a long period of time can be the main cause of  chronic health problems, obesity and even diabetes and above all contribute as an increased risk for cancer, reasons are mentioned below.
  • Poor sleep raises your risk of accidents and occupational failures.
  • Disconnect from the natural cycles of day and night, activity and sleep, can turn into a chronic problem as mentioned above.
  • During sleep brain cells shrink by about 60 percent, which allows for more efficient waste removal. This detoxification of the brain appears to be very important for the prevention of dementia and Alzheimer’s disease.
  • Poor sleep also decreases levels of fat-regulating hormone leptin while increasing the hunger hormone ghrelin. The resulting increase in hunger and appetite can easily lead to overeating and weight gain.

How to have a proper sleep


" Use Natural light in day time and minimize the light exposure at night"

  • Our pineal gland produces melatonin in approximation to the contrast of bright sun exposure in the day and complete darkness at night.
  • Make sure you get at least 30 to 60 minutes of outdoor light exposure during the daytime.
  • After the sun set, minimize artificial light exposure to assist your body in secreting melatonin, which helps you feel sleepy.
  • Try to sleep in complete darkness, or install a low-wattage yellow, orange, or red light bulb.

" Mental State"

  • Sleep can be disturb if you have be it Anxiety and anger be it physical, emotional, or both.
  • Too much of work responsibilities can also cause hindrance in sound sleep.
  • Try to analyse what is going in your mind all the time when you are awake and even in bed.
  • Once you know that something is circling in mind try to be calm and tell you mind that please stop for a while and everything is ok.
  • Try to feel like you in a valley of flowers and no responsibility is knocking  you there.

" Room temperature"

  • The optimal room temperature for sleep is 70 degrees Fahrenheit or 22 degrees Celsius.


" TV & Electronic items"

  • In today's world we don't realise that how much and till what time we use our gadgets and TV.
  • Electronic devices emit blue light, which tricks your brain into thinking it's still daytime.
  • Try to avoid watching TV or using electronics at least an hour before going to bed.
  • Fee the change and do comment.

" Nicotine, alcohol, caffeine"

  • Caffeine and alcohol are the biggest sleeping disturbance.
  • Caffeine and alcohol increases anxiety.
  • Caffeine’s effects can last 5 to 7 hours and one should know that Tea & chocolate also contain caffeine.
  • If you want to have sweet after dinner then eat jaggery and avoid chocolate at night.
  • Alcohol on the one side can help you fall asleep faster, but it makes sleep more disturbed and wake you many times at night.
  • Try to make a schedule that you have enough sleep and you get up at 6:30 for a walk.
 
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