Achieving Better Sleep through Lifestyle ChangesMay 12, 2019
‘Early to Bed and Early to Rise, Makes a Man Healthy, Wealthy and Wise’.
Achieving a good night sleep has become one of the most difficult activities and it is one of growing issues today. Studies indicate that more than 50% population of the United States is unable to have sufficient sleep because of unhealthy lifestyle, eating habits, anxiety or stress. People are having 20% less sleep as compared to 100 years ago. This problem is termed as insomnia. The count of people suffering from Insomnia is around 30% of the total population and growing gradually.
Individuals with insomnia complaint of difficulty falling or staying asleep, a lack of retrospective sleep thus experience day-time fatigue and mood disturbance. It has been noticed that an insomniac person is more prone to depression and anxiety than a non-insomniac person. It must be noted that temporary lack of sleep is not insomnia however if problem persist for long time, it is advised to check with your health care doctor. A person suffering from Insomnia should visit their health care provider on regular basis. It should be identified and treated as early as possible.
In general, a person requires seven to eight hours good night sleep. Teenagers or children may require more as compared to an adult. Elderly people tend to have less sleep at night, but they do require around 8 hours sleep in entire day. It is often believed that less sleep in elderly people is a part of aging but Insomnia is an issue and should not be over-looked. Approximately 40 to 60% elderly people suffer from Insomnia in old age, sometimes due to lack of emotional support or less/no physical activity.
Insomnia is a serious issue and difficult to cure but not impossible. Seeing your doctor is one way to go however, there are also some recommended habits to implement in your lifestyle to improve your sleep.
Lifestyle suggestions for better sleep-
- Be active
- Try to engage yourself in a walk or exercise for at least 30 minutes a day throughout the week. If not, do as much as you can in a week.
- Avoid sleeping in daytime or evening
- Pen down the things that kept you worrying. You are simply transferring those worries from your mind to a piece of paper.
- Stop or reduce the intake of alcohol or smoking. Also, reduce the intake of caffeine.
- If you are on medications, you need to check with your health care provider whether these medicines have any side-effect on your sleep or not
Make a Sleeping Routine
- Say Good Night at the same time every day. It is recommended to plan your sleeping time around 8 hours before your scheduled wake-up time
- Avoid consuming alcohol or caffeine in the evening
- Dinner should be at least 2 hours before sleeping time
- Take a warm bath or read or listen soft music so that you are diverted from worry(s) or issue(s)
- Avoid being in front of the screen like TV, computer, etc. before going to bed
- Avoid activity(s) which increase the heart rate around 2 hours before your sleeping time
- Bedroom should be at a maintained and comfortable temperature, dark and quiet
- Keep your activities away from bed
A happy and relaxed mind is the cure of many psychological issues. Try to find out what makes you happy and stress-free. One of the easiest way to stop-thinking is to get yourself engaged in activities you like. Regular exercise, Meditation, Yoga, and listening to your favorite music are effective techniques of relaxation.
Once you start having a sound sleep, you will naturally welcome positive thoughts and emotions. A peaceful sleep will drive you towards a real and external vision of thoughts instead of dragging you inside or within them.