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Your Guide to Better Sleep: 5 Effective Steps to Evade the Health Risks!

Written By- Bisman Chugh | Reviewed By- Nutrition Expert
Jul 5, 2024
Educational Blogs

With work in our schedules and social media in our hands, we have forgotten what 8 hours of peaceful and undisturbed sleep feels like. 

Ask yourself when was the last time you slept before 12 am and woke up early in the morning? 

Nature says “early to bed, early to rise” is the mantra to a healthy sleep cycle.

And we fail to follow it! 

Sadly, the majority of people today have disrupted sleep schedules and the worst part is, they don’t realise how bad it is for their health. Research says that sleeping less than 7 hours everyday can increase the risk of chronic health issues like heart diseases and diabetes by 35%.

Today, let’s end the loop and talk about how sleep deprivation can actually be harmful for your health. 

What is Sleep Deprivation?

Sleep deprivation happens when someone doesn't get enough quality sleep, impacting health, well-being, and focus on daily tasks. It can weaken the immune system and raise the risk of various health issues.

Sleep needs vary, but the experts recommend adults get at least 7 hours of sleep each night. They estimate that 1 in 3 adults don’t meet this requirement.

While occasional sleep interruptions are annoying, chronic sleep deprivation can harm work or school performance, daily functioning, quality of life, and overall health.

AGE

HOURS OF SLEEP

4-12 months

12-16, including naps

1-2 years

11-14, including naps

3-5 years

10-13, including naps

6-12 years

9-12

13-18 years

8-10

18-60 years

7 or more

(Source: Medical News Today)

Why Do We Have Disrupted Sleep Cycle?

Sometimes, your circadian rhythm can get thrown off due to various reasons:

  • Shift Work: Working late or overnight shifts can disrupt your natural sleep-wake cycle, making it hard to adjust and causing ongoing sleep issues.
  • All-Nighters: Staying up all night to study or finish a project can leave you feeling out of sync and disturbed the next day, making it tough to get back to a regular sleep schedule.
  • Traveling Across Time Zones: Traveling across multiple time zones can confuse your body clock, leading to fatigue and difficulty falling asleep or staying awake at the right times.

How Does Lack of Sleep Affect Our Health?

Sleep deprivation impacts many systems in your body, affecting various organs and processes. So, it's not just the foggy mind but more than that. 

  • Heart and Circulatory Systems: Not getting enough sleep can damage your heart and blood vessels over time. Chronic sleep deprivation increases the risk of high blood pressure and high cholesterol.
  • Metabolic Systems: Lack of sleep raises the risk of developing Type 2 diabetes, as it interferes with how your body processes sugar.
  • Immune System: Your body's ability to fight off infections weakens without adequate sleep, leaving you more prone to illnesses.
  • Nervous System: Sleep-deprived individuals often have a higher sensitivity to pain, meaning they feel pain more easily and intensely.
  • Brain: Sleep is crucial for brain function, learning, and memory. Lack of sleep can impair cognitive functions and may even contribute to Alzheimer's disease.
  • Mental Health: Poor sleep can take a toll on your mental health, making it difficult to manage emotions and increasing the risk of depression and anxiety.

The impact of sleep deprivation varies based on its cause and duration. The longer it lasts, the more severe the effects become. Thinking about multiple health issues it can cause, isn’t it better to just adjust to the right sleep schedule and reap benefits lifelong? 

Let us help you get better at it. 

5 Simple Steps to Fix Your Sleep

Adjust Your Light Exposure

Managing your light exposure is one of the best ways to reset your sleep schedule.

Light exposure stops your brain from producing melatonin, the sleep hormone, making you feel awake and alert. Darkness triggers melatonin production, making you feel drowsy.

In the morning, light exposure can help you wake up. Open the curtains, take a walk, or relax on the porch. At night, prepare for sleep by dimming bright lights and avoiding electronic screens from computers, smartphones, or televisions, as they can keep your brain stimulated for hours.

Incorporate Relaxation Techniques

Making time for relaxation can help you sleep better. Stress and anxiety increase cortisol levels, making you feel more awake.

Creating a relaxing bedtime routine can reduce stress and its negative effects on sleep. Focus on calming activities like yoga, stretching, meditation, deep breathing, journaling, or drinking caffeine-free tea. Use aromatic essential oils and fragrances to make your room feel more comfortable. 

Find the finest quality caffeine-free teas here.

Exercise Regularly

Regular exercise can reset your internal clock. Your tissues, including skeletal muscle, are linked to your biological clock, and exercise helps align your circadian rhythm. It also promotes melatonin production, improving sleep quality.

Thirty minutes of moderate aerobic exercise can enhance sleep quality that night. Avoid exercising too close to bedtime, as it can overstimulate your body. If you work out at night, do so at least one to two hours before bed.

Consider Melatonin Supplements

Melatonin, a hormone that regulates your sleep cycle, is produced by the pineal gland in the brain. It's also available as a supplement and can promote relaxation, making it useful for those with jet lag or insomnia.

Melatonin supplements, available at You Care Lifestyle are generally considered safe when taken at the proper dose. Follow the instructions and be aware of possible side effects like drowsiness, headache, nausea, and dizziness. If you're taking other medications or have health conditions, consult a healthcare professional before using melatonin.

Consult Your Doctor

Occasional sleep problems are normal, and changing habits can often restore your routine. However, if sleep troubles persist, visit an expert. You might have an undiagnosed sleep disorder, and a sleep specialist can guide you through proper treatment.

You can explore our Sleep Corner to find the most effective, chemical-free and authentic products. 

Disclaimer: Please keep your healthcare provider in the loop before introducing any new food item or beauty product into your lifestyle, especially if you have a medical health condition or are on medications. In case you are allergic to certain foods, please avoid them.

You can reach out to us for expert assistance at +917059700700 

Or write to us at [email protected] 

Do you have any questions? Feel free to drop them in the comment box below. 

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