Sleep is not like a luxury or relaxing activity that you can enjoy whenever you like. It is a moral necessity for the body to survive. Just like air, food, and water, you need sleep to keep your body in a fit and healthy state.
According to verified test results, the longest a person has ever survived without sleeping is approximately 11 days. But there’s an interesting and super important thing to notice here. After 28 hours of deprivation, the person starts showing symptoms of minor level mania. Severe headaches, body ache, mood swings, loss of temper, and body control. And these symptoms are alike for both men and women.
That’s why maintaining a healthy sleep cycle is vital to stay active and fit. Both physically and mentally. But there’s a drastic problem we all are facing today living in the 21st century.
The majority of us are following a pretty hectic work routine. A routine that only allows most of us to have a maximum of 5-6 hours of sleep on average. At the same time, the average normal sleep duration for a healthy adult is 7-9 hours at night.
Here are some of the most effective ways that can help you in this regard.
Reduce Blue Light Exposure As Much As Possible
In simple words, try to reduce your screen time as much as possible if you want to enjoy a healthy 7–9-hour sleep. The natural light coming towards our way every single day is already blue light-free. Many thanks to the UV repellent Ozone.
But the majority of the LED or LCD screens used in various smart gadgets are a significant production source of blue light. Which eventually results in disturbing the natural sleep cycle of the body. Causing sleep deprivation or sleep delay
Irregular Late-Night Eating
What we consume as a part of our diet has a significant role in our sleep cycle. According to recent studies, after a well-balanced meal at night around 7-9 pm, your body will feel way more relaxed, which is an excellent factor behind sleeping healthy.
On the other hand, irregular or junk eating late at night isn’t a very healthy routine medically. Late-night eating keeps your stomach full the majority of the time. Which will not only increase the acidity of the stomach but will also lead to various digestive disorders. Leading to a sleepless night.
Higher Alcohol Consumption
Yes, it is a fact. According to multiple certified studies and reports, alcohol consumption does act directly on the hypothalamus, the part of the human brain which controls the sleep cycle. Not only this, but the hypothalamus controls the sleep arousal mechanism as well.
A higher rate of alcohol consumption is a significant cause behind delaying and elongating body responses. This also affects the body’s sleep cycle directly. And eventually, a continuous delay in the body sleep cycle results in more like a chronic delaying sleep cycle production, which isn’t a significant step towards achieving a healthy sleep routine. Get in touch with nearby rehab center if you need help with alcohol consumption.
Consistency Is The Key.
Regardless of the number of supplements you take. Regardless of how well you keep your diet balanced. Keeping a dedicated and consistent sleep schedule is extremely important to enhance your overall sleep cycle. Besides this, it will also help you in getting your routine tasks more organized.
The best way is to try to follow a strict routine regarding your sleep cycle. Dedicate a specific time, around 10-11 pm, preferably to go to bed. In this way, you can easily enjoy a healthy 7-8 hours sleep even if you decide to wake up as early as 6 am. Can’t forget to mention the head start it will give you for the upcoming day as well.
Optimizing The Bedroom Environment
The environment of your bedroom affects your sleep cycle significantly. The bedroom environment doesn’t mean what kind of bed or pillows you are using.
The bedroom environment overall means your bedroom temperature, humidity, luminance, and air quality. It is already very well known that humidifiers with built-in essential oil dispersion technology are an excellent choice for people who have trouble sleeping. The essential oils act directly on the body’s natural soothing hormones, regulating the body’s sleep cycle.
Consulting your doctor
9/10 irregular sleeping or sleep deprivation are because of poor diet or hectic work routines. Still, we can’t rule out the possibility that all of this can happen as a symptom of some neurological or psychological disease or stress.
Around the globe, thousands of people are going through some psychological or neurological stress. The numbers are alarming indeed, as conditions like these can further lead to sleep-related disorders. Some of the common sleep disorders around the globe include insomnia, narcolepsy, RLS, sleep apnea. That’s why it’s better to consult your doctor if the condition lasts for quite a time.
Exercising At The Start Of The Day
We all already know how beneficial exercise is. But what’s even more significant in the given scenario is that exercise is a pretty great and natural way to regulate your body’s sleep cycle.
A steady walk, light push-ups, and bench presses will not only help regulate late body blood flow. But it will also soothe the overall muscle stress of the body, hence increasing sleep.
Sleep is a crucial part of everyone’s routine indeed. Dusk of technology has undoubtedly been able to provide countless remarkable advantages indeed. However, every tremendous technological boom had its defects as well.
In the US alone, 1 out of every eight adults is facing some sleep disorder up to some extent. The figures are alarming, but following some simple yet crucial steps can enhance your sleep routine up to a large extent.