Sleep is one of the most underestimated thing and we are saying this because the way we are treating it is totally unacceptable. If you really want to work on your sleep then you must know its importance first. And if we are not wrong then you are here because currently you are not able to get proper sleep or less sleep is disturbing your routine. Well, you are here at right time. Meanwhile, make sure you read all the information provided here. So without any much waiting let’s get started.
Why Sleep is Important?
Why is it important to sleep well? Well, not only is a good night’s rest essential for maintaining healthy physical health and performance but also helps the body recover faster from illnesses or injury that it might encounter in the future.
While most middle-aged adults admit to occasionally needing a good night’s rest, research indicates that more middle-aged and older people are experiencing difficulties with sleep apnea. In fact, sleep apnea is the third leading cause of daytime sleepiness among this age group.
Sleep disorder symptoms include waking up often or repeatedly, unable to get back to sleep, or falling asleep again very quickly. Often the individual will awaken groggy and thirsty.
These symptoms can indicate a number of different underlying conditions such as cardiovascular disease, diabetes, cardiac arrhythmias, or side effects of certain medications.
Often, these underlying conditions can be treated without the need for surgery or extensive medical treatment. However, other disorders require more attention. For example, sleep apnea can result in a permanent condition that leaves the sufferer prone to developing cardiovascular disease or a stroke.
What Causes Sleep Disorder?
Studies indicate that the primary cause of poor sleep quality is inadequate exposure to natural sunlight during the daytime. The lack of sunlight results in the body’s inability to make and release melatonin, an essential hormone needed for good sleep.
Without melatonin, the brain is unable to set the correct time to wake up and return to sleep. Without melatonin, the result can be poor sleeping habits resulting in a cycle of waking up tired, then falling back asleep, and then waking up again once again before being able to sleep comfortably at night.
Melatonin is produced by pinealocytes, the cells that produce melanin. Scientists have found that if the amount of melatonin in the body is depleted, people may start to exhibit insomnia, depression, mood swings, and other serious health disorders.
Fortunately, melatonin production can be stimulated through certain activities, which means people do not necessarily have to live without sunshine in order to reap the benefits of melatonin production.
A good habit of watching the time when bedtime comes can go a long way in overcoming sleep apnea, a sleep disorder that makes it difficult to breathe while asleep. People who suffer from this sleep disorder should take care to fall asleep on their side, as this position allows for maximum absorption of melatonin.
Good habits can go a long way in fighting sleep disorders. As was mentioned previously, people need to fall asleep on their side.
This position helps them breathe easily and deeply, which helps them relax their bodies and mind enough to fall asleep easier. Another good habit to get into is to make sure that your bedroom is well lit, as light has been shown to promote better sleep.
If you are suffering from any sleep disorder, don’t despair. There are several different treatments available, including medications. However, it can be much more effective to develop good habits.
These include going to bed and getting up at the same time each day, and avoiding stimulants like the television and computer as much as possible.
For those who can’t get an appointment with a sleep specialist soon, there are also quite a few homeopathic remedies that people can try. Consult a doctor for more information on this topic.
Expert Tips to Get Better Sleep
#1. Follow Right Sleep Routine
Getting a good night’s sleep is vital for your overall health, but getting a good night’s sleep also means that you wake up feeling more refreshed and less fatigued. One of the best tips to sleep better is to make sure that you have a regular sleep pattern.
Your sleeping schedule should be one that takes into account your lifestyle. If you work a lot during the day or if you are involved in sports, you may need to find other ways to get your sleep, such as by using prescription sleep aids.
On the other hand, if you’re a couch potato, you probably don’t need any prescription sleep aids. However, sleeping without a pattern is not helpful because your body still remains irregularly asleep.
#2. Avoid Caffeine & Alcohol
Other tips to sleep better include avoiding caffeine and alcohol before bed. Both of these drinks can disrupt your sleep cycle and cause you to awaken quickly in the morning.
Caffeine can make you feel jittery, while alcohol can make you more alert. Avoid both of these before bed if you want to sleep soundly.
Avoid sleeping on your back, as this position can cause discomfort. You can try sleeping on your side instead, where your head and legs are aligned with your spine.
This can help you get the best quality sleep possible. Also, try sleeping on your sides with a pillow under your knees. It can provide extra support to your neck and help you avoid feeling pressure from your body weight.
#3. Set Idle Room Temperature
Another thing you can do to improve your sleep quality is to change your room temperature. A cooler room temperature can make it easier to sleep at night.
This is especially true if you don’t sleep in the same room during the week. You might also consider moving your furniture around to improve the circulation in your room, which can also help you go to sleep easier and longer.
#4. Don’t Hesitate to Go With Prescription Medicine
If none of these tips to sleep better help you get the rest you need, there are prescription medications available. However, keep in mind that some medications can make it worse if you already have health conditions that are worsened by sleep deprivation.
Always talk with your doctor before taking any sleep medication to see if it’s right for you. Some of these medications can interact with other health treatments you’re taking or affect how well you sleep. For this reason, you should always check with your doctor before starting any new prescription drug.
#5. Make Bed
Taking care of yourself before going to bed is also one of the most important tips to sleep better. Take a nice warm bath or shower and relax before going to bed. Make sure you’re drinking enough water, and avoid caffeine and alcohol if you tend to be a morning person.
Reading a magazine, playing a video game, or enjoying a relaxing DVD can also help you unwind and sleep well. You may also want to invest in a good pillow or a sleeping pad to give your back a rest. Good back support can allow your spine to keep its natural alignment while you sleep and reduce the pressure on your neck, shoulders, and neck.
So this is all what you need to know. If you have want to ask some more then let us know in the comment section.