To be healthy one of the most important factors is a good night’s sleep. Lack of sleep impacts our physical health and hurts the psychological state.
We spend about a third of our life asleep. Good quality sleep is important for maintaining mental and physical wellness. It’s as important to the body as eating, drinking and breathing and it also affects our performance, concentration, energy levels, relationships, moods and interpretation of the world.
We All Need Different Amounts Of Sleep
We’ve all heard that everyone needs eight hours of sleep for optimum health, but the reality is it varies from person to person. On average, it’s anywhere between 6 and 10 hours a night.
How To Know How Much Sleep You Need?
Count back 8 hours from your normal wake up time and use that as your bedtime for a week. If you are not waking up five minutes before your alarm after a week, push your bedtime back a half an hour and continue to do so until you can wake up without your alarm.
When we sleep less than we need, we build up a ‘sleep debt’ that’s regulated by a mechanism within the body called the Sleep Homeostat. In a healthy situation, this debt is paid off night-by-night. But accumulating this debt and sleeping off at weekends will gradually lead to physical and mental fatigue.
Insomnia Triggers Harm In Relationships
Insomnia has a negative effect on people’s mood, energy, concentration, personal relationships and ability to remain active during the day and skill to hold out daily tasks.which nurtures work-life difficulties than those with good sleeping patterns. This also features a negative impact on personal happiness, affects our mood and over time, make us more vulnerable to depression.
Right environment promote good sleep
Bed and bedroom can help or hinder sleep. the most important factors are noise, light, temperature and ventilation. Just like anyone people prefer to sleep in a quiet environment, as anyone who has lived next to noisy neighbours can confirm. Earplugs are often useful for blocking out external noise.
Too much light can affect melatonin levels and stop us sleeping. Room temperature is vital, although the ideal will vary from person to person. Ventilation can be improved by opening the window, although this will also alter the temperature and make the space noisier. Before sleep lighting, an aroma candle helps to calm your body and mind and help for deep sleep.
Diet has a direct impact on sleep
Caffeine, nicotine, alcohol and refined sugars are all known to negatively impair sleep quality. A good start line for better sleep is to cut down on all of those. Foods such as fresh fruits, vegetables and nuts help with digestion and detoxification. Thus making it easy for the body to relax and fall asleep easier.
Short breaks and naps during the day
Short naps or taking a few minutes off to de-activate during the course of the day, helps with better sleep at night. When you stay busy through the day without taking these breaks every couple of hours to stretch or take short walks, the body stays active through out. Thus body will need extra time to switch off and fall asleep.
A long bath before bedtime helps the body to cool down. Add a few drops of essential oils to your bath to calm down the senses. This will help the body to get to sleep state quickly.
Using Sea Salt or Himalayan Pink Salt in your bath helps to absorb toxins from the surface of the skin, thus making the body feel lighter, more relaxed and ready for bed.
Dim The Lights
Since the invention of electricity, our bodies natural rhythms have been disturbed. Bright lights give the body the indication that’s it’s still day time and tricks it into staying awake. Thus dimming the lights as early as possible, gives the body the signal that it’s night time and get it prepared for bed.
Turn off devices
Smart devices let out a certain type of light that mess with the body’s communication systems. They also keep the body and mind in alert mode. Switch off your devices at least a couple of hours before bedtime.
Body is a sensual apparatus. In order to properly shut it down, all the senses need to receive the signal. Soft music helps to relax the body. Its calming effect helps to deactivate all the senses.
A few short minutes of mindful breathing helps to slow and cool down the body before bed.