“A GOOD NIGHT’S SLEEP IS A BASIC HUMAN NEED, LIKE EATING, DRINKING AND BREATHING . IT’S A VITAL PART OF THE FOUNDATION FOR GOOD HEALTH AND WELL-BEING THROUGHOUT YOUR LIFETIME”
Sleep accounts for one-quarter to one-third of the human lifespan. We spend almost a third of our life sleeping. Good quality of sleep is essential for good health and well beingSleep deficiency can lead to mental and physical health issues influence your temperament, brain and heart health, resistant framework, inventiveness, vitality, and weight.If we sleep too little we become unfit to handle what we’ve realized during the day and we experience more difficulty recollecting that it later on. Teenagers (14-17): Sleep range widened by one hour to 8-10 hours. Younger adults (18-25): Sleep range is 7-9 hours. ? Older Adults (26-64): Sleep range did not change and remains 7-9 hours. (65+): Sleep range is 7-8 hours. We all have trouble sleeping from time to time, but when insomnia persists day after day, it can turn into a genuine issue. Tips to Sleep Better: Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There are things you can do! Read on and learn some new tricks to sleep well. These tips are also known as “Sleep Hygiene.” Reduce irregular or long daytime naps: sleeping in a day time can confuse your internal clock. Try to sleep and wake at consistent time. Room and body temperature: normally your body temperature goes down by two degree during sleep. If possible take bath before sleep and maintain the room temperature low as per you comfort. Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Avoid nicotine, alcohol and caffeine: studies say,consuming caffeine, nicotine up to six hours before bed significantly worsen the sleep quality as caffeine nicotine can stay elevated in your blood for 6-8 hours. Similarly alcohol negatively affects your sleep hormone and increase the symptoms of sleep apnea and disturbed sleep patterns. Eat but not too much: A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you’re hungry right before bed, eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers) to satisfy you until breakfast. Relax and clear your mind in the evening: Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia. In one study, a relaxing massage improved sleep quality in people who were ill. Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.