02/04/2024
๐ฅ๐ถ๐๐ธ๐ & ๐๐ฎ๐๐๐ฒ๐ ๐ผ๐ณ ๐๐ฎ๐ฐ๐ธ ๐ผ๐ณ ๐ฆ๐น๐ฒ๐ฒ๐ฝ ๐ฎ๐ป๐ฑ ๐ง๐ถ๐ฝ๐ ๐ณ๐ผ๐ฟ ๐๐ฒ๐๐๐ฒ๐ฟ ๐ฆ๐น๐ฒ๐ฒ๐ฝ
๐๐ก๐๐๐ฅ ๐๐๐ฅ๐ง๐๐ซ๐๐ฉ๐๐ค๐ฃ ๐๐๐ฃ ๐๐๐๐๐๐ฉ ๐ซ๐๐ง๐๐ค๐ช๐จ ๐๐จ๐ฅ๐๐๐ฉ๐จ ๐ค๐ ๐๐๐๐ก๐ฉ๐, ๐๐ฃ๐๐ก๐ช๐๐๐ฃ๐:
โค๏ธโ๐ฉน Increased risk of cardiovascular disease
โค๏ธโ๐ฉน High blood pressure
โค๏ธโ๐ฉน Higher risk of Type 2 Diabetes
โค๏ธโ๐ฉน Decreased production of growth hormones and testosterone
๐พ๐๐ช๐จ๐๐จ ๐ค๐ ๐๐๐๐ ๐ค๐ ๐๐ก๐๐๐ฅ:
Our lifestyle and habits contribute heavily to our quality of sleep. The following reasons could result in lack of sleep:
๐ Having a job that requires working in shifts
๐ Being under pressure of meeting deadlines
๐ Noisy sleeping environment due to outside traffic, television, etc.
๐ Using electronic devices close to bedtime or keeping them in the bedroom
๐ Health problems like depression, sleep apnea, or having chronic pain
๐ Caring for another person during night
๐ Being overweight and overeating at night
๐ Having mental stress, anxiety or depression
๐ Substance misuse
๐พ๐๐๐ฃ๐๐๐ฃ๐ ๐๐๐๐๐ฉ๐จ ๐ฉ๐ค ๐๐๐ฉ ๐ฝ๐๐ฉ๐ฉ๐๐ง ๐๐ก๐๐๐ฅ
There are many lifestyle areas that could be responsible for the sleep issues and identifying and treating them may help you solve the problem. Whether it is simple tweaks to your daily routine or it involves specialized cognitive behavioral therapy, it is important to understand the problem and work on the solution.
1. ๐๐ฏ๐ค๐ณ๐ฆ๐ข๐ด๐ฆ ๐ฆ๐น๐ฑ๐ฐ๐ด๐ถ๐ณ๐ฆ ๐ต๐ฐ ๐ด๐ถ๐ฏ๐ญ๐ช๐จ๐ฉ๐ต ๐ฅ๐ถ๐ณ๐ช๐ฏ๐จ ๐ต๐ฉ๐ฆ ๐ฅ๐ข๐บ
Our body has an inbuilt natural clock that keeps track of time, known as your circadian rhythm. This directly affects the brain, hormones and all organs of the body. It helps us stay awake and alert during the day and tells the body to relax when itโs time to sleep. Exposure to natural sunlight during the day helps keep our circadian rhythm healthy and improves our daytime energy levels while regulating our night sleep quality and duration.
2. ๐๐ฆ ๐ฎ๐ช๐ฏ๐ฅ๐ง๐ถ๐ญ ๐ฐ๐ง ๐ธ๐ฉ๐ข๐ต ๐บ๐ฐ๐ถ ๐ฆ๐ข๐ต ๐ข๐ฏ๐ฅ ๐ฅ๐ณ๐ช๐ฏ๐ฌ
Extremes are bad for a good night sleep so we should neither go to bed hungry nor stuffed beyond our limit. It is better to avoid having oily or large meals within a couple of hours of bedtime. The acidity and discomfort might interfere with sleep. Not just food but we should also stay away from ni****ne, caffeine and alcohol. The stimulating effects of ni****ne and caffeine take a long time to wear off and disturb quality sleep. Although alcohol might make us feel sleepy, it can also disrupt sleep later in the night.
3. ๐๐ณ๐ฆ๐ข๐ต๐ฆ ๐ข ๐ฑ๐ฆ๐ข๐ค๐ฆ๐ง๐ถ๐ญ ๐ณ๐ฆ๐ด๐ต๐ช๐ฏ๐จ ๐ฆ๐ฏ๐ท๐ช๐ณ๐ฐ๐ฏ๐ฎ๐ฆ๐ฏ๐ต
It is important to create a room that has a soothing effect that is ideal for sleeping. This usually means dark, cool and quiet. It might not be a good practice to have television or other screens in the bedroom. You could also plan on using room-darkening shades and earplugs to create a peaceful environment. Bedroom temperature can also profoundly affect sleep quality, therefore, set a comfortable room temperature before going to sleep.
4. ๐๐ฏ๐ค๐ญ๐ถ๐ฅ๐ฆ ๐ฑ๐ฉ๐บ๐ด๐ช๐ค๐ข๐ญ ๐ข๐ค๐ต๐ช๐ท๐ช๐ต๐ช๐ฆ๐ด ๐ช๐ฏ ๐บ๐ฐ๐ถ๐ณ ๐ฅ๐ข๐ช๐ญ๐บ ๐ณ๐ฐ๐ถ๐ต๐ช๐ฏ๐ฆ
Indulging in regular physical activities like cycling, walking, swimming is very good for our bodies and help a great deal in promoting better sleep. However, these should be done during daytime and rigorous exercise should be avoided close to bedtime. It is even better if some part of our daily activity takes place outdoors in fresh air.
5. ๐๐ช๐ฏ๐ช๐ฎ๐ช๐ป๐ฆ ๐ธ๐ฐ๐ณ๐ณ๐ช๐ฆ๐ด ๐ข๐ฏ๐ฅ ๐ด๐ต๐ณ๐ฆ๐ด๐ด
Worries and stress are very bad for a good night's sleep. So, we should try to resolve our worries before bedtime. It might be helpful if we get more organized, plan our next dayโs schedule, set our priorities and delegate tasks instead of handling everything on our own. Relaxation techniques before bed have been shown to improve sleep quality. Developing a routine of doing calming activities before bedtime, like taking a bath or meditating help in promoting better sleep.
