The modern lifestyle and busy work schedules have disrupted the sleep patterns of many people. Not being able to sleep properly has become a major problem worldwide, which can be due to work pressure, sickness, mental health conditions and many others. However, every person belonging to any age group, from children and young adults to older people, requires quality slumber on a regular basis to ensure well-being and good health outcomes. Quality slumber facilitates the human brain to function properly and effectively, improves the mood, and helps to remain refreshed throughout the day.
On the other hand, a person who suffers from not getting adequate slumber is most likely to have the possibility to experience a wider range of disorders and diseases, starting from obesity to stroke. However, a few habits or activities like maintaining a fixed schedule to wake up and get slumber, minimizing screening time, decreasing daytime naps, and many others can help a person address the above-mentioned problems. Let’s checkout some simple things you can do for effective slumber in your bed.
Five things you should consider for better sleep
Maintain a fixed schedule for going to bed and wake up
The wake cycle of the human body follows the circadian rhythm, which refers to the internal clock of the brain that influences the timetable of when to remain alert and when to rest with respect to the changes of light in the environment. For this reason, it is important for a person to go to bed at night and wake up in the morning at the same time every day to facilitate a quality slumber.
Involving in this practice can allow a person to easily make it a habit. According to the analysis of 41 studies, it has been identified that the slumber quality is adversely affected in case of following an irregular pattern for going to and getting up from bed.
Decreasing daytime naps
It can be beneficial for a person to rest or nap in the daytime for a short time to restore energy, while being involved in the daytime nap for a longer period can disrupt the quality of sleep at night. The internal clock of the brain gets disrupted due to the long slumbering during the daytime which creates difficulty for a person to get asleep at night. Moreover, a few studies have also explored that napping for more than one hour a day regularly may contribute to the shortening of life.
Reducing screen time in the evening
A major proportion of people, especially young adults, are found to be using smartphones, computers or TV for entertainment. These electronic devices usually emit blue light, and exposure to this light leads to the reduction of the levels of some specific hormones, such as melatonin, that are accountable for helping an individual to get relaxed and slumbered. Therefore, it is recommended not to use smartphones or other electronic devices emitting blue light before bedtime to easily get into a deep slumber.
Involvement in regular exercises
Doing regular physical exercises is accountable for improving health outcomes as well as sleep at night. It helps to prevent the symptoms of insomnia which is caused by not getting adequate slumber. Regular exercise facilitates to enhances the refreshing vibes among the individuals as well as increases the level of adrenaline and epinephrine hormones, which is beneficial for a better slumber. However, individuals should not practise exercises before bedtime.
Avoiding the consumption of caffeine late in the day
Consumption of caffeine is found to be helpful in the context of increasing energy levels, enhancing focus and boosting performance. However, according to research, it has been found that the overall effectiveness of slumber has decreased by 7 percent due to the consumption of caffeine late in the day. Therefore, the avoidance of the consumption of caffeinated beverages within eight hours before bedtime is recommended.
How much sleep is required for a person
According to the age group, the requirement of slumber for a person varies. For example, teens belonging to the age group of 13 to 17 years old are required to take rest at night between 8 hours to 10 hours. The requirement of rest for children of the age group 3 to 5 years is 10 hours to 13 hours per day, including naps, while for school-aged children who are 6 to 12 years old, it is between 9 to 12 hours each night. On the other side, as per the recommendation by doctors, most adults are required to be involved in quality sleep at night for 7 to 8 hours.
Prevalence of sleeping problems
Quality slumber is necessary to remain active throughout the day. It has been found that around 13.5 per cent of adults over the age group of 18 are found to remain exhausted or tired on most days, which may be caused by poor slumber. Around 30 per cent of adults suffer from the symptoms of insomnia, while in 10 per cent of them, their daily activities are adversely impacted. The number of people belonging to the age group of 18-44 who used to slumber less than 7 hours per night is 38.3 per cent, while it is 38.6 per cent for the 45 to 64 age group of people and 28.1 per cent for people over 65.
Incorporating sleeping pills
When the normal recommendations do not work properly, then doctors often prescribe sleeping pills, which allow the individuals to slumber quickly and effectively. Around 1 in three people over the age group of 65 are found to be taking sleeping pills to address their related problems. However, there are several side effects of consuming these pills, including headache, diarrhea, dry mouth and muscle weakness. Therefore, one should always go for sleeping pills with the recommendation of the doctor. Apart from the medicines, individuals are often advised to do meditations to improve the situation.
FAQ
What is the importance of maintaining a fixed sleep schedule?
The wake cycle of the human body follows the circadian rhythm, which refers to the internal clock of the brain that influences the timetable of when to remain alert and when to rest with respect to the changes of light in the environment. For this reason, it is important for a person to go to bed at night and wake up in the morning at the same time every day to facilitate a quality slumber.
How can decreasing daytime naps improve sleep quality?
It can be beneficial for a person to rest or nap in the daytime for a short time to restore energy, while being involved in the daytime nap for a longer period can disrupt the quality of sleep at night. The internal clock of the brain gets disrupted due to the long slumbering during the daytime which creates difficulty for a person to get asleep at night.
Why is it recommended to reduce screen time in the evening?
These electronic devices usually emit blue light, and exposure to this light leads to the reduction of the levels of some specific hormones, such as melatonin, that are accountable for helping an individual to get relaxed and slumbered. Therefore, it is recommended not to use smartphones or other electronic devices emitting blue light before bedtime to easily get into a deep slumber.
How do regular exercises contribute to better sleep?
Regular exercises facilitate enhancing the refreshing vibes among the individuals as well as increase the level of adrenaline and epinephrine hormones which is beneficial for better slumber.
Why should the consumption of caffeine be avoided late in the day?
According to research, it has been found that the overall effectiveness of slumber has decreased by 7 per cent due to the consumption of caffeine late in the day. Therefore, the avoidance of the consumption of caffeinated beverages within eight hours before bedtime is recommended.
