6 WAYS TO GET A BETTER SLEEP

Sometime, modern lifestyle with its mechanically fast, and digital nature rarely  gives you time to stop and rest. It can make getting a good night’s sleep on a regular base  feel like a dream. 

  But sleep is as important for good health as diet and exercise, because:

• - Sleep helps your memory.

•  Sleep helps your brain function. 

• Sleep helps you organize your life.

• Sleep helps you make decisions.

• Sleep helps you pay attention towards your tasks.

• Sleep helps you use judgement.

• Sleep helps you to be motivated 

• Sleep helps you control emotions.

• Sleep helps you have energy.

And A GOOD SLEEP:

• • helps the body repair, regenerate, and recover by strengthening its immune system

  •  Reduces inflammation in the body.

  • Ensures better mental health by lowering the risk of depression.

  • Lowers  the risk of weight-gain with better calorie regulation.

  • People with good sleeping habit have better social and emotional intelligence.

  • Improves memory, performance and cognition.

When you lose sleep,

•  it is difficult to get things done.

• You can feel irritable and frustrated. 

• You can feel your emotions are more difficult to control. 

• You can have worse memory.

• You can have worse  judgement

• You can have worse motivation 

• You may lose balance in thinking. 

  Not getting enough quality sleep regularly raises the  threat of  numerous  conditions and  diseases. 

Sleep can be classified into two basic types: 

1. Rapid eye movement (REM) sleep

2.   Non-REM sleep.

 Non-REM sleep has three stages, and each is connected to certain brain waves and neuronal activity:

Stage 1 non-REM sleep:

This stage of sleep lasts a few minutes and occurs when the body goes from wakefulness to sleep.

Stage 2 non-REM sleep:

This stage  refers to a period of light sleep before deeper sleep starts.

Stage 3 non-REM sleep: 

It is  the period of deep sleep.

REM sleep takes place about every 90 minutes and is known as the period of sleep when dreaming likely occurs. In REM sleep, eyes move around randomly behind eyelids and brain activity looks like an awake period. 

During sleep, the body cycles through all stages of non-REM and REM sleep several times, and both types of sleep are needed for memory consolidation.

Habits that help you get better night's sleep 

RESET YOUR BODY CLOCK

“When evaluating sleep habits, the challenge becomes figuring out how to break the bad habit and having a plan in place if you falter. That plan must include forgiving yourself if you have slip-ups and making sure you only start with 1 or 2 routine changes at a time.”

Dr. David Rosen, Sleep Medicine Physician

Routine plays an important role in developing the habit  that can help to have a good sleep  at night. Wake and sleep at the same time each day Engage in relaxing activities before bedtime.

LIMIT TEA, COFFEE  BEFORE BEDTIME 

Caffeine is a type of drug that promotes alertness. These drugs are called “stimulants.” Caffeine acts as an “adenosine receptor antagonist.” Adenosine is a substance in your body that promotes sleepiness. Caffeine blocks the adenosine receptor to keep you from feeling sleepy.

Caffeine can have a disruptive effect on your sleep. The most obvious effect of the stimulant is that it can make it hard for you to fall asleep. One study also found that caffeine can delay the timing of your body clock. These effects will reduce your total sleep time. Caffeine also can reduce the amount of deep sleep that you enjoy.

One study found that consuming caffeine 6 hours before bedtime reduced total sleep time by 1 hour. These effects also can be stronger in older adults. It takes their bodies a longer time to process caffeine.

SLEEP ENVIRONMENT

Comfortable temperature ,adequate darkness can help you sleep better  , you can Invest in a good mattress too.

RELAXING ACTIVITY

Do any relaxing activity before going to bed, other than screen use.Avoid using electronic devices 1 hour before bedtime

MEAL CHOICE

Avoid large and fatty meals prior to sleep.