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Beauty sleep is vision essential.
Sleep your way to a healthier you: it repairs the body, improves mood, sharpens thinking, boosting overall health. A healthy sleep allows your body and mind to recharge leaving you awake and alert.
In today’s busy world when everyone is occupied and doesn't have a routine, one needs to take control of their life and prioritize work-life balance. Also, extended screen hours can disrupt the quality of your sleep and negatively impact your physical and cognitive health. In this blog, we will explore how quality sleep is essential for a healthy body and improved lifestyle.
Sleep and Physical Wellness
Lack of sleep can cause reduced energy levels, joint pain, restless mind and body. Our body is in recovery mode when we sleep but lack of sleep hinders this process and causes unnecessary body and muscle pain, making it harder for one to reach the fitness goal.
Poor sleep can have an adverse effect on your physical well-being. When you do not sleep enough your body desires more food making it easier to overeat and gain weight.
Good sleep also strengthens our immunity system. When we sleep well, our immune system produces a substance necessary to fight infections. Immunity becomes weak due to lack of sleep.
Sleep and Heart Health
A good quality sleep regulates blood pressure, reduces stress hormones, and supports overall cardiovascular function. Extended periods of sitting while using screens often lead to a sedentary lifestyle, increasing the risk of heart disease. Creating a calming bedtime routine can prepare your body for a good night’s sleep. It is crucial to combat inactivity and improve mood, replace unhealthy coping mechanisms, and stay stress-free for better heart health.
Sleep and Mental Health
Proper sleep is essential for good mental health and overall well-being. Good sleep encourages creativity by reducing brain fog improving mental clarity and allowing our body to recover from mental exhaustion. Interference in sleep quality can invite mental health issues stress and anxiety that can further impact our daily routine, social interactions, and relationships. Poor sleep negatively impacts our memory, attention span, and concentration making it difficult to be decisive for oneself.
Sleep and Eye Health
Devices like mobile, television, computer, etc. radiate blue light, which can disrupt sleep patterns and contribute to eye strain. Proper sleep allows eyes to recover from daily strain, reduce dryness, and establish clearer eyesight. Keep your devices aside at least one hour before sleeping to reduce eye fatigue and discomfort.
Five Tips for Better Sleep
1. Avoid Large Meal
Eating too much food before sleeping makes you feel drowsy, but after eating food, our digestion speed becomes very slow, which makes the stomach feel heavy and makes sleeping difficult. Therefore, it is better to have a big meal in the afternoon and a diet of less than 500 calories at night. Also, avoid caffeine before sleep.
2. Set Bedroom Environment
Before sleeping, make your bed properly and set the room to ideal temperature (19-22 degrees). Also, keep the room dark and close the windows and doors to block out noise. A well-set bedroom can help you get peaceful and deep sleep.
3. Meditation and Stretching
By doing meditation regularly, stress, anxiety, or chronic pain can be reduced. Meditation puts the body in relaxation mode. Relaxation of mind or body is important for good sleep.
Stretching helps relieve physical tension and prepare the body for sleep. Regular stretching helps us sleep faster and better.
4. Relaxation Music
It is good to listen to relaxation music 30-40 minutes before sleep. Relaxation Music helps reduce stress, produces relaxation, and triggers sleep-friendly hormones. Besides, music slows breathing and lowers heart rate, which helps in good sleep.
5. Avoid Screen
Avoiding mobile, television, laptop, etc. before bedtime helps improve sleep quality by reducing blue light exposure, which can interfere with melatonin production. This allows the body to relax and prepare for a more restful night's sleep.
Take Away
Good sleep is essential for good health. It not only gives relief to all the parts of our body but is also beneficial in strengthening our immunity. Good sleep recharges us for the work of the next day and we continue to do our daily work properly. Remember, you need to get 7-9 hours of sleep daily. Start preparing for good sleep from today onwards.
