Why We Should Get Sufficient Sleep? How to get a Sound Sleep?

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In present era, each and every person is suffering from hectic schedule. Like any engine or machine needs a rest after long work, Human being also need a rest for body in form of calm and peaceful sleep so that the Body gets energy for activities , hormonal balance etc. Everyone knows for healthy and disease free life we work out physical activities such as jogging, yoga, pranayam and meditation also we intake healthy and nutritional  food. But still is it enough for healthy Body? No it is not enough. Just like taste of food depends upon salt, how much we mix, Sleep is the same for our body to be healthy and energized throughout the day.

TIPS

1. Keep your sleeping cycle proper . According to age, sleep time changes. Children can sleep for maximum hours but as they grows up sleep time decreases. Most important we need is we should have disturb free, relax and sufficient sleep. Make sure that you go to sleep at same time everyday and wake up also at the same time everyday. Set your mind to get up on time alongwith sleeping on time. Wakeup time cycle should be regular so that next day it affects your night sleep. So your wakeup time should be fix so that next day you get automatically sleep on time .

2. Napping for 15 to 20 minutes in the early afternoon is more than enough. If possible avoid sleeping during daytime.

3. Sleeping time should be at least2 hours after your dinner time. You have to adjust your dinner and sleep timing accordingly. This is most important for your deep and calm sleep. Before sleeping you can have 1 glass of cowmilk with 2 teaspoon of ghee to get sound sleep and it also helps to improve digestive problems.

4. Control exposure to light- Before sleep try to avoid bright light. Your brain secrets melatonin from peneal gland situated in center of brain. Melatonin secrets when surrounding is dark and it make you to fall sleep. Avoid sleeping on day time if you feel sleepy try to expose yourself in sunlight for sometime. Avoid bright screening from 1-2 hours before your bedtime. Say no to late night use of TV's/Mobile/Laptop and other electronic gadgets. Do not read with backlight devices. This may lead to delay in falling asleep if this cycle continues. Make sure rooms are sufficient dark before you sleep. Avoid consuming caffeine late night as it stimulates your nervous system and may stop your body from getting natural sleep.

5. Exercise in morning not in evening-  Now a days many people do exercise or physical workout during evening time according to there convenience . Prefer exercise to be done in early morning. Due to exercise during late evening, increase alertness and hormones like epinephrine and adrenaline which leads to delay to fall sleep.

6. Intake of liquid- It should be avoided during bedtime as excessive intake of liquid during bedtime may lead to frequent urination and  can cause disturbed sleep.

7. Benefits- 

✓ Improves concentration.

✓ Reduce risk of heart disease.

✓ Reduce mental stress.

✓ Improves immune system function.

✓ Lowers blood pressure.

8. Sleep time depends on age factor.

Baby sleep- 16 to 18 hours    

School going age - 9 to 10 hours

Adults - 7 to 9 hours 

60 age above - Sleep decreases and person sleep for 4 to 5 hours hardly.

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