5 Tips For Sleeping Better
Turns out, a bad night of sleep doesn’t only give you under-eye circles. Let’s stop calling it beauty sleep, and start calling it heart sleep. Make sure you get your share everyday.Our body needs sleep to relax our muscles, restore energy, increase blood supply, and stimulate the growth and repair of tissues. When you sleep, your heart slows down, and your blood pressure drops; this takes the load off your heart, giving it time to recuperate. So when we don’t get the required 6-8 hours of sleep, our body reacts. A study conducted at the University of Chicago has shown that getting little sleep adversely affects the heart, increasing your risk of developing a cardiovascular disorder.
The 2 most common sleep disorders are insomnia and sleep apnoea. Both disorders, over a period of time, put stress on your heart, and could trigger a number of other conditions like diabetes, weight gain, memory loss, mood swings, and erectile dysfunction.
Here are the top 5 tips that will help you sleep better:
1. Have a regular sleep routine –
Try sleeping at the same time every day. Wash your face, change into your nightwear, and try and relax. Establishing a routine, and sticking to it, will signal your brain that it’s time to sleep; this also helps train your body to react accordingly.
2. Remove sleep stealers from the room –
Your sleep environment contributes majorly to the quality of your sleep. White/blue light and electronics are the main culprits responsible for restless sleep patterns. Switch off your television, and put aside your phone at least 30 minutes before you sleep. The melatonin (sleep-inducing hormone) that your body produces close to sleeptime gets suppressed with artificial light, and causes a restless sleep cycle. For a good night’s sleep, keep your room dark, cold, and quiet.
3. Less drinking, more exercise –
You may think that alcohol makes you sleep better. But that’s not really the case. Alcohol stays in the body for almost 6 hours, and can disrupt your sleep. So exercise more to get rid of it, and enjoy a good night’s sleep. Exercise will also physically tire you out, providing you with restful sleep.
4. Light meals in the evening –
Avoid eating heavy meals at night. Fattening or spicy food could give you heartburn or indigestion, making it uncomfortable for you to sleep through the night.
5. Watch your fluid intake –
When you drink water, your trips to the washroom increase. This will result in breaks in your sleep cycle. To avoid this, limit your fluid intake towards late evening. Also, you should remember that caffeine and alcohol both have diuretic properties, which means they cause you to pee more. So limit your intake of both.
Now that you know that getting enough sleep isn’t just for your vanity, but also for your heart, and could potentially save your life, take time to consider all that you’re risking, before you continue your late-night TV marathon.