The National Sleep Foundation mentions that an average of 7 to 8 hours of sleep is mandatory for a human being to maintain good health. The latest research shows that generally, people sleep for just 4 to 5 hours a night while 10 to 15% of them are suffering from insomnia.
One of the studies reveal that sleep pattern disturbance leads to detrimental effects such as unhappiness, loss of body weight and strength, erectile dysfunction, loss of memory, low libido, and lowered immunity whereas a good sleeping pattern helps consolidate our memory which is necessary for learning new information.
After a really tiring day, all we want is to sleep peacefully on our cozy bed without any worries. However, many of us are not blessed with sound sleep, most of us have varied and fragile sleep patterns that do not let us get a night of good sleep, even if we try our best.
Here are a few ways by that you can follow to get better sleep:
Keep a Check on Caffeine
A cup or two of coffee or tea should be a standard for most of us, however, not many of us realise that the caffeine present in coffee puts off our sleep boosters and energises us to do more. In fact, it slows down the sleep process and keeps you up for longer than usual. Make sure you stop your caffeine intake at least 5-6 hours before bedtime since the effects of caffeine are strong and longer for a long time.
Practice Yoga and Meditation
You can follow a simple Yoga routine to energize you in place of acupuncture. Opt for easy asanas which do not require much power to stretch the body parts. Also, take some time out to meditate as it aids to free your mind from stressful thoughts of what has happened during the day. After that, close your eyes for 6 to 9 nine minutes without paying attention to anything except the breathing process.
Review Your Medications
It might be possible that the medicine you are consuming is making you insomniac. Hence, review your medications and ask your doctor how they may be affecting your sleep pattern. If needed then you can intake Omega 3 supplement since it helps in quality sleep and is completely vegetarian. It can be taken once in a day with water after first meal or as recommended by doctors.
Do Not Smoke and Drink
According to a study in the Chest Journal, smokers are four times less likely to feel well rested after a night’s sleep than nonsmokers because of the stimulating effect of nicotine, and this habit can also lead to asthma and sleep apnea. Hence, add ‘quit smoking’ to your list.
So, these were some of the ways by Curae Health for better sleep. We ensure that adopting these tips will surely provide you a peaceful night of sleep.