Good sleep means that you have a quiet and healthy amount of sleep that refreshes you when you wake up. Our bodies require relaxation after a full day of work; a good night’s sleep will not only energize and soothe you but will also refresh you. When we sleep, our mind still works, but a relaxed sleep is actually good for one’s body to work optimally.
This good sleep time may vary from person to person depending upon the person’s phase. An adult must have 6-7 hours of sleep a night whereas babies and young children need more than that.
Four phases of sleep:
Mainly when we say about total sleep it means the time at which we close our eyes and make ourselves mentally ready to fall asleep. The time when eyelids are closed you are entered in the 1st phase of sleep. That is known as sleep onset.
During phase one, you are tossing yourself in and out of consciousness. It is very easy for a person to wake up easily during this time period of light sleep. If the person is not disturbed in this phase, he easily moves to the 2nd stage.
Our brain slows down the working when we began our sleeping cycle. But still, it is conscious enough to sense the things happening in the surrounding. This is the 2nd phase of sleep that relaxes your brain to some extent.
Phase 1 and phase 2 contribute half in the sleep cycle that is named as light sleep stage where your body moves are in the conscious and unconscious phase too at the same time.
Any disturbance in the environment fails to awake a person in phase 3 of sleep. In this phase person is unaware of its surrounding, his muscles are completely relaxed. You drift off to your deepest sleep.
Deep sleep phases are mainly 3rd and 4th.
In phase 4 people dreamt a lot. Your body is temporarily paralyzed. As the 4th phase ends you enter in light phase to begins a new cycle. After the completion of the sleep cycle, some people have the potential to work efficiently and stay awake till morning however some may feel partially asleep.
When you completely get up, stay awake and feel fresh most of the time, the total sleep time ends.
Things that can disturb your sleep:
- Intake of alcohol, drugs and, medicines used for any illness may make it difficult to sleep
- Mental stress or any physical illness may reduce the quality time period of your sleep.
- Excessive working hours may also affect the natural sleep cycle
- Syndromes like restless legs or breathing pause at night may also affect the sleep
- Nightmares is also a cause that may make you wake up
- Hot flashes are also experienced by women going through menopause that may disturb their sleep
How to maintain good sleep?
Doing 20 to 30 mint exercise on daily basis may boost your metabolic activities, maintains your body temperature, and also stimulates the balance of hormones like cortisol. Doing mild exercise might not be able to carry out on daily basis by everyone so do a moderate exercise or yoga before going to bed. This may freshen your mind, enhance the quality of sleep duration, and makes you think more critically and work with focus.
Reserve bed for sleep:
The bed on which you are sleeping also affects the quality of sleep. It is good to have a comfortable and cozy bed but this may force you to hang out or lay down while doing any sort of activity. It is not a big issue but this practice may cause problems at bedtime.
It is suggested by Dr. Carlson that a bed should be taken as a threshold force that stimulates your sleep, not wakefulness.
Don’t use gadgets before bedtime:
One should avoid activities like using phones, playing video games, watching movies, responding to emails, or doing any sort of work. Just build up association strong enough with your bed and sleep so things causing problems in falling asleep will be limited.
Keep it comfortable:
Using pillows and high-performance bedding also enhances comfortable sleep. Such comfy things will help you to fall asleep fast. Also, we should not keep things like speakers or televisions that may cause distraction and make you stay awake late at night.
Ambiance can affect your sleep quality too.
Ideally, A comfortable bedroom should be with a cool, relaxing, refreshing, environment that is dark and quiet. These things stimulate the sleep onset.
Eat—but not too much:
An empty stomach is a major distraction from sleep so do the overfilled stomach. A grumbling stomach or acidic stomach may also disturb your sleep cycle. So, we should avoid eating a lot before bedtime. If you feel hungry before going to bed that has some light snacks. It will be difficult for the body to digest food while sleeping. To avoid this unpleasant condition, try not to eat late at night and minimize the intake of fatty food just opt for healthy and light snacks if you need an evening snack.
In order to have good sleep try to avoid having acidic or spicy food that may cause heartburn.
Start a sleep ritual:
Ritual is a thing that is maintained by nations. Likewise, our body and mind need to follow these rituals of scheduled sleeping time. For a relaxed sleep drink, a glass of milk, take shower to fresh up or do any physical activity that signals the body to relax.
Avoid alcohol and caffeine intake:
Intake of wine should be avoided in daily life but before sleep, it should be highly avoided. Wine and chocolate contain caffeine that surprisingly acts as a stimulant. According to the observation of Dr, Carlson people might think that intake of wine of caffeine makes them sleepy but this presumption is wrong it’s just a myth. Because they act as a stimulant that actually disturbs sleep during the night.
The environment in which we are living is stressing us. Bills to be paid are piled up, no jobs, lack of experience, and mile-long to-do list. Such daytime-stressed condition stacks up to the surface at night. Stress stimulates the fight-or-flight hormones that work against sleep.
Practicing some activities like taking deep breaths, yoga, etc., can reduce daytime anxiety and promote good sleep.
Avoid Light Disruption
Light does have an impact on sleep. Exposure to light at night may throw off the sleep and circadian rhythm. Curtains of dark color or sleep masks can block the light and prevent interference from the rest.
Peaceful and Quiet environment:
Noise pollution not only freaking stresses you out during the day but also has a great effect at night too. To make sleep positive bedroom make it a quiet place with minimum noise. Eliminate the noise from nearby noise sources.
Right posture to sleep is rest on your side with your back almost straight, this not only helps you to have a good sleep but also reduces back and neck pain as your spine is aligned.
Benefits of good sleep:
- The immune system is booted
- concentration level is improved
- Can Help Prevent Weight Gain
- Strengthen Your Heart
- Better Sleep = Better Mood
- Productivity can be increased
- wakeup fresh
- Sleep Can Increase Exercise Performance
- Sleep Improves Memory.
- Reduce stress
Problems caused due to less sleep:
- High blood pressure, diabetes, heart attack, heart failure, and stroke are some of the most significant possible complications connected with chronic sleep deprivation.
- hyperpigmentation under eyes
- greater risk of heart disease and stroke
- Sleep has an impact on glucose metabolism and the risk of developing type 2 diabetes.
- Poor sleep is linked to depression
It is well known that to maintain good physical and mental health one should have a quality time period of good sleep. But some people may face it troublesome to full fill their sleep needs. This makes them deprived of quality sleep and they feel dizzy during the day.
Nights spent tossing here and there. We all may face problems while sleeping from time to time but a real problem arises when insomnia persists. This disturbed cycle not only makes us moody but also has adverse effects on our health.