Better sleeping tips; These 4 scientific measures will improve sleep

These 4 scientific measures will improve sleep

Of all the people who have become positive from Corona, three out of every ten are facing sleep problems. For example, lack of sleep time, lack of deep sleep, difficulty in timing of sleep. This problem is more common in people with depression. The NYT has suggested some ways to improve sleep.

1. You decide not to sleep, but to wake up

It’s hard to set a morning wake-up time if you sleep at different times almost every day. Elaine Roger, Associate Professor at the University of Pennsylvania, says – Instead of setting a bedtime, set a time to wake up. This practice will start sending your body a message to sleep at a certain time 7 to 8 hours before you wake up in the morning. And the bedtime will be fixed.

2. Charge the phone outside the bedroom

It has been revealed in various researches that the use of mobiles during sleep affects the quality of sleep. A better way to change this habit is to always charge the phone outside the bedroom. If you use mobile as an alarm then it is better to use alarm clock instead so that there is no excuse to keep mobile close by.

3. Do not do any office or household work on the bed

Psychologically, the bed is directly related to sleep. When we lie on the bed we should feel a sense of comfort and lightness. But when we start doing home or office work in bed, the brain starts activating the body to wake up instead of this state, which affects the quality of sleep. As a result- it leads us to incomplete sleep.

4. Keep the room cool i.e. 18 to 19 degree Celsius

Dr. Alon Y., director of the Sleep Disorders Center at the University of California, Los Angeles. According to Avidana, when we get sleep, the body temperature drops. This increases the activity of melatonin, a natural hormone that regulates the sleep cycle. Helps in falling asleep if the room temperature is kept at 18 to 19 degree Celsius.

How did you get good sleep?

1.Make a proper sleeping pattern of sleeping and getting up on time.

2.Coffee, tea, cold at bedtime
Do not consume beverages like drinks. • Avoid alcohol and smoking.

3.comfortable room ambiance
and calm down.

4.Electronic during sleep
Limit the use of devices because sleeping with lights, television or music on can affect sleep quality through auditory and visual cues. Exposure to light decreases the secretion of the hormone melatonin, essential for sleep.

5.Take a walk before sleeping. Keep your mobile phone and laptop separate at least one hour before sleeping.

6.Take a balanced nutritious diet.

Asana Anand Balasana for Sleep (Happy Baby)

Ananda Balasana
Ananda Balasana

By doing this asana, it helps to relieve tension from the hip and lower back. To do this, lie down on your back and bend both your knees. After that, hold the claws with the help of hands. After this bring the knees to the side of your chest. This gives relief to the shoulders and head. Stay in this position for 30 seconds.

Note: Consult a doctor before starting.

• Also learn about sleep and insomnia
People think that after drinking alcohol, they will sleep deeply, but the opposite happens. Either sleep will not come or it will come broken.

• Stress is not the only cause of insomnia. it someone

• There may also be a warning of serious
physical illness. Sleeplessness throughout the day, sudden stop of breathing while snoring loudly is of a serious disease.

• Indicates what is called sleep apnea. It can be caught by sleep study. This can be corrected by reducing the weight, with an operation of the palate and by using a Bi-Pap machine.

• Those worsleeping king at night do not get sleep during the day. Due to this, they are not able to remain so alert on night duty. What to do then? One, if there is bright light at the workplace, then the chances of accidents are reduced. Second, the night shifts should be changed at intervals of two to three weeks.

How is your sleep hygiene?

simple but important cause of insomnia that can be easily cured is poor sleep hygiene. Sleep hygiene means that the bed is comfortable, there is no noise and light in the sleeping room, with the sleeper not snoring a lot – even the loud ticking of the clock in the bedroom is called poor sleep hygiene. Then, having a heavy meal before sleeping, working on the computer or phone even while sleeping, sleeping with hot water, exercising a lot and going to sleep can also cause insomnia.

If sleep is incomplete, how is health complete?

Last month, the theme of World Sleep Day was ‘Good Sleep, Healthy Mind, Happy World’. This is the sequence of all three. One of the pitfalls of modern lifestyle is that we have to make enough days to get enough sleep, reminding us that good sleep is essential for a good life.

People are sleeping less than the normal required sleeping hours due to long working hours, family, social or ins health issues. A simple example of this is that people who do not get enough sleep often fall asleep while driving or working because such people feel lethargic even during the day.

• The typical bedtime in adults is 7-9 hours.

• The brain does not get rest due to less sleep. This increases stress, which directly affects the work efficiency. As a result, problems like anger, irritability and depression start.

• Memory starts getting weak. He starts forgetting even the ordinary things of everyday life. Due to this, the decision making ability also weakens.

• There is an effect on the metabolic rate (the rate of use of energy from food). This leads to an increase in body fat, which has a bad effect on heart health and increases the risk of high blood pressure, diabetes and heart problems.

• The ability to fight diseases starts decreasing. When the immune system is weak, a person is more vulnerable to diseases.

• Even a short day’s sleep also increases insulin resistance, that is, the amount of sugar in the blood increases. Long-term sleep deprivation increases the risk of diabetes.

• It also has a negative effect on the stomach and digestion and increases stress. Hormones become unbalanced, due to which the graph of many hormonal problems like thyroid, PCOD in women is increasing rapidly. Apart from this, women may also have to face problems like irritability, mood swings, period irregularities and obesity.

The Best Golden Rules 4 golden rules for good sleep

In the last one year, the number of people suffering from sleep problems due to corona has increased by almost 40 percent. Even though this figure related to sleep is from America, but during the Corona period, similar side effects on sleep can be seen all over the world. According to the American Academy of Sleep Medicine, in a survey conducted last year, 20% of American youth reported sleep problems due to the epidemic, while the number of victims has reached almost 60% in a survey conducted in March 2021. People are going to bed late to go to sleep and lying in bed for longer than usual days, which has disturbed their circadian rhythm. Poor sleep increases the risk of weakened immunity, chronic diseases such as depression, type-2 diabetes and heart diseases. People over the age of 50 have a higher risk of dementia if they get less than 6 hours of sleep. Research suggests that the sleep schedule of people has been badly affected in the epidemic. In such a situation, some rules can be adopted for better sleep.(-Manveer Bhatia MDDMC New Sleep and Sleep Specialist,)

1. If you can’t sleep for 25 minutes, leave the bed

If you do not sleep for 25 minutes after lying on the bed or if you do not sleep for 25 minutes after a break in the night, then do not lie on the bed. By doing this, the brain starts to feel that despite being lying on the bed, one can wake up. Break this cycle. Light stretching can be done. Read a magazine in dim light. Do deep breathing exercises. When you start feeling sleepy, go to sleep.

2. Put the worries in the dustbin before sleeping

According to Ilene M. Rosena, associate professor and sleep medicine doctor at the University of Pennsylvania’s Perelman School of Medicine, 2 hours before, sit down with a blank page and write down all the thoughts going on in your mind. Especially those that you have to do the next day and are bothering. When all the ideas are written down, twist the paper and throw it in the dustbin. It is a signaling process that
Removes and calms the mind.

3. 10 minute stand rule for screen in bed time

According to Dr. Matthew Walker, Professor of Neuroscience and Psychology at the University of California, Brakeley, the use of mobiles during bed time is the most harmful for sleep. In such a situation, if you have to use mobile while sleeping, then follow the 10 minute standing rule. Stand up whenever you use mobile after bed time. After this, when you feel like lying down or sitting, put the mobile away. You will find that after 10 minutes you will start feeling like lying down.

4. 15 mins sunlight and 30 mins exercise… this tonic for sleep

According to Michael Bruce, clinical psychologist and author of ‘Power of Heaven’, take at least 15 minutes of sunlight every day. When sunlight falls on the eyes, it sends a signal to the brain, which stops the secretion of the sleep hormone melatonin. At the same time, about 13 studies have found that a person suffering from severe insomnia also gets 13 minutes faster sleep in comparison if 30 minutes of exercise is done daily. Also, he sleeps 20 minutes more while starting the exercise routine.

15-20 minutes
Meditation improves sleep quality. Elders benefit more. -sleep pressure