Saturday, 21 March 2020

6 Simple Ways to Beat Sleep Loss

Insomnia can be a frustrating experience, especially when you have to wake up for that important job or negotiation. From being disoriented to the danger of falling asleep in the middle of an important business meeting, sleep loss can interfere with your daily routine. Workplace injuries due to sleep-related fatigue, low productivity due to stifled creativity, or even job loss are some of the consequences of inadequate sleep. Mentally, chronic insomnia can lead to paranoia, hallucinations, and even depression. The following are simple ways to help you get quality and quantity sleep.
Image via Adobe Stock, by Photographee.eu

Regular Relaxation Exercises

One of the most typical causes of insomnia is tension or stress. From work pressures to social issues, your mind may be unsettled when you go to sleep, leaving you turning and tossing throughout the night. Sometimes the tension may result from intense and vigorous exercises just before bedtime.
Engaging in regular light and relaxing exercises a few hours before bedtime will calm your nerves and built-tension. Systemic and gradual muscle relaxation exercises will ensure that your body is well-conditioned for good night sleep. Yoga and meditation exercises are also recommended because of their calming effect on the body.

Create a Comfortable Sleeping Environment

You don’t have to suffer an obsessive-compulsive disorder (OCD) such as germophobia to fear an unclean and cluttered environment. Sleeping in a messy and dirty bedroom, with stuff strewn all over the place is challenging. The thought of sleeping in a bed with bugs and soiled beddings can easily make you cringe and keep you awake the whole night. From loud music to old, creaky beds and strong glaring lights, sometimes, what keeps you awake the entire night might be self-inflicted.
Therefore, invest in a good bed, mattress, and clean your sleeping area regularly. If you aren’t comfortable with sleeping on the bed, remember, good quality sofa beds can be slept on every night. But keep the music down and use the right lighting when sleeping.

Develop and Follow a Sleeping Routine

Sleep deprivation can also result from a lack of a sleeping routine. Develop and strictly follow a sleeping routine. Include sleep and wake up times and adhere to them. A sleeping pattern will ensure that your body is adequately conditioned. Synching your body with your daily routines ensures that you get enough sleep at night.
In case you begin to toss and turn, avoid the temptation of staying awake in bed. Leave your bed and find a relaxing activity that will help you reset your mind. Staying awake in bed will only lead to the formation of a pattern of sleep deprivation.

Engage in Healthy Habits Before Sleeping

A cup of coffee, caffeinated drink, sedatives, or even smoking your favorite cigarette brand before bedtime may be the reason why you turn and toss in bed up to 3 a.m. The caffeine in coffee and caffeinated drinks and nicotine in cigarettes will stimulate your body, keeping you awake for longer. Your favorite whiskey or brandy also has the same effect. Even if you manage to fall asleep, it will be short since your sleep will be disrupted. In case of disruption, avoid going to the balcony for a puff or to the coffeemaker for a cup. Instead, find something relaxing to reset your mind.

Keep Off Blue Light

Using our mobile phones or laptops, especially in the evening, may seem like a normal routine. From chatting with colleagues and loved ones to nailing that business deal, mobile phones and laptops have become the centerpiece of our existence today. However, the blue light they emit may be the cause of your sleep deprivation. The light inhibits the production of melatonin, the hormone responsible for inducing sleep. If you have to, always dim or filter the light emitted by your device to avoid the danger of staying alert at night when you ought to be sleeping.

Have Controlled Naps

The nagging sleep, especially in the afternoon, is an indication that your melatonin levels have increased significantly. If possible, take a 15-minute nap to rejuvenate your body. Some workplaces have nap times, particularly after lunch, to help their employees refresh for the rest of the shift. However, to avoid interfering with your nighttime sleep, limit the naps to once during the day, and don’t use stimulants to fight off naps.
Sleep deprivation can disorient your body and brain, putting you in great danger of suffering from workplace injuries and even mental health problems. To get enough sleep, avoid stimulants, have a sleep routine, and exercise. A good night’s sleep prevents psychological issues such as depression, which is associated with obesity. Therefore, get enough sleep if you're trying to lose weight
**This is a collaborative post**

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