Let’s think of our activities throughout the day and ponder this. Which activity is so important that we should spend one-third of our time doing it? Work? Time with family? No, these activities though important, are not as essential as sleep. In today’s fast-paced life, sleep is viewed more as a luxury, an indulgence. Most view sleep as a mere downtime when they put their bodies and minds to rest. They may often cut back on sleep to pursue more interesting activities like work, social life, chores, and entertainment. However, data shows that a healthy mind and a healthy body can reside only when there is healthy sleep. Yes, sleep is as important as food and water!
What does healthy sleep do?
If we sleep correctly, our mood, cognition, memory, learning, creativity, and reactivity will be greatly enhanced, muscle tissues will be easily repaired and critical bodily functions will be maintained well. Our immune system will be well-oiled.
Healthy sleep pattern
Our sleep cycles from light sleep to deep sleep to rapid eye movement (REM) to back again. Sleeping enough and uninterrupted. in a consistent pattern and according to our natural Circadian rhythms ensures optimum benefits from sleep. According to the National Sleep Foundation, adults should aim for 7-9 hours of sleep. Children on the other hand should get 8-10 hours of sleep to help maintain their rapid growth and development.
Sleep timing and continuity
Sleep timing and continuity are also important. When we sleep is as important. Following our Circadian rhythm is an important indicator. It means coordination between our internal clock and environmental cues. Light is a key regulator for it. Hence, as soon as we wake up, we should open our curtains and let sunlight stimulate our biological processes. Similarly, dim light and darkness cause chemical changes that promote sleep. We may also wear a sleep mask to help us get even better sleep. Sleep continuity is also a key factor for effective sleep. To ensure that, keep your room cool, dark, and quiet. If possible, keep your pets out of your bedroom.
Sleep hygiene
We should also cultivate a healthy sleep time routine. Having an early dinner ensures our body isn’t awake to digest food late into the night. Having a warm bath and drinking some warm milk regulates our body’s temperature and also releases endorphins that create a calming effect and help us feel sleepy. Caffeine should be avoided after 5 pm and phones and other electronics should be switched off two hours before sleep time. Another important factor is using your bed only for sleep. If we sit or lie on the bed the whole day, our subconscious mind begins associating it with wake-up time. Be sufficiently active during the day and spend some time outside. Sleep routine should involve some calming activities such as light reading. listening to soothing music or relaxation exercises.
How to know if we are getting healthy sleep?
If we feel refreshed, energetic, calm, and level-headed during the day, our sleep was good. However, if we feel tired, depressed, irritable, anxious, or sleepy during the day, we have not been able to sleep well. If even after following all of the above techniques, you are still not able to get good sleep, you can ask your doctor for help. Remember, healthy sleep is a key factor for a healthy life!