Sleep is the best meditation. Dalai Lama
Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. We spend about a third of our lives asleep. Sleep is essential – It is as important to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health. Sleeping helps us to recover from mental as well as physical exertion.
Sleep and health are strongly related – poor sleep can increase the risk of having poor health, and poor health can make it harder to sleep. Sleep disturbances can be one of the first signs of distress. Common mental health problems like anxiety and depression can often underpin sleep problems.
We all can be benefited from improving the quality of our sleep. For many of us, it may simply be a case of making small lifestyle or attitude adjustments to help us sleep better. Up to one third of the population may suffer from insomnia (lack of sleep or poor-quality sleep) or other sleep problems. These can affect mood, energy and concentration levels, our relationships, and our ability to stay awake and function at work during the day.
Often basic techniques can improve your sleep. If they don’t work speak to your doctor about other treatments, especially as sleep problems can indicate other health issues.
Things that can improve your Sleep
Avoid eating just before Bed
Eating just before bed disturbs the natural cycle of digestion & relaxing. If you’re eating at bed time, your blood sugar level will start to rise and messes up the natural body routine. Studies show that late night eating not only increases overnight blood sugar levels, but also brings up average glucose levels over the next 24 hours. One study of adults in Japan found that eating a late-night dinner not only increased hyperglycemia, but those who ate late were more overweight than those who didn’t eat late at night – especially when that late night dinner was coupled with skipping breakfast the next morning. Unstable blood sugar is associated with a higher risk of diabetes, heart disease, obesity, and numerous other chronic health issues.
Eat less, light & whatever you eat should be taken at least 3 hours before the bed.
Get disconnected at Bed
Disconnecting from work means not checking your email right before bed, but this doesn’t mean you should turn to social media or games on your phone, either. Researchers agree that any kind of screen time before bed does you more harm than good.
The blue light from your phone mimics the brightness of the sun, which tells your brain to stop producing melatonin, an essential hormone that regulates your circadian rhythm and tells your body when it’s time to wake and when it’s time to sleep. This could lead not only to poor sleep, but also to vision problems, cancer, and depression.
Avoid Caffeine and Alcohol –
Avoid consuming caffeine at least four hours before bedtime. This includes coffee, some teas, soft drinks, and chocolate. Caffeine is a stimulant and it can keep you awake.
Although you may think that alcohol will help you fall asleep, it interferes with sleep later in the evening. So, try to avoid consuming alcohol at least four hours before bed.
Relax, loosen, Meditate
Try doing something to relax your body and mind before going to bed. Try taking a hot bath 90 minutes before you plan to go to bed. Or, try a relaxation exercise (see Calm Breathing and Progressive Muscle Relaxation), meditation, or listening to calming music.
Create the conducive environment
Keep it Dark – Light has a big impact on your circadian rhythm. In dark environments, the eyes let your brain know it’s time to start feeling tired, upon which your brain will release melatonin—the hormone that helps your body move towards rest.
Keep it Quite – Distracting noises both inside and outside the home are some of the most common sleep disruption. Try to reduce them as much as possible.
Keep it Comfortable – Ensure your bed is comfortable with suitable soothing bed sheet. There are so many options out there for mattresses and while you may want to go for the most super soft one you can find your best bet for ideal sleep is still a medium-firm mattress or a firm one with a softer “pillow top”. This will help give your spine the ideal balance of support and cushioning.
Maintain right temperature – Sleep experts say your room should be 5-10 degrees cooler than your average daytime temperature. If you need a simpler rule to follow your sheets should feel cool to the touch when you first lie down on them.
Ensure to have proper sleep & Incarnate your Health.