Mastering the Art of Sleep: 7 Secrets to Restful Nights and Energetic Days

Unlock the secrets to quality sleep with Dr. Nayar's expert insights. From bedtime routines to morning habits, discover how to optimize your rest and rejuvenation.

Highlights:

Maintaining consistent sleep routines, even on weekends, enhances sleep quality
Evening habits, like avoiding high-calorie meals and caffeine, can lead to better sleep
The power of meditation helps combat sleep disorders, promoting tranquility and restfulness

Sleep is a vital yet often overlooked element of our lives. Sleep can be beneficial to our general health because, even when we are sleeping, our bodies continue working and performing critical processes to sustain cognitive and physical health. When you have a good night's sleep, you may notice an improvement in your health if you have an infection, or your mind may clear up after a stressful day (). While you may not remember what happens when you are in a dream or deep sleep, all of your internal organs are working as hard as they do during the day. When you don't get enough sleep or keep waking up in the middle of the night, it disrupts the repair and mending process, which not only impacts your energy levels the next day but also weakens your immunity.

"Getting enough sleep is essential for maintaining optimal health and well-being. It improves one’s brain performance, mood, and health. Everyone who believes in discipline in life and maintains a good routine activity tends to have sound sleep. It is important to establish healthy sleep habits, known as sleep hygiene," says Dr. Sandeep Nayar, Principal Director and HOD, Pulmonology, BLK-Max Super Speciality Hospital. Dr. Nayar discusses seven beneficial sleep habits:

Circadian Rhythm Sleep Disorders
Circadian rhythm (also known as sleep/wake cycle or the body clock) is a biological process that follows an internal cycle of roughly 24 hours.

‘Unlock better sleep and brighter days with these expert insights from Dr. Nayar. From bedtime rituals to the power of morning meals, learn how to enhance your zzz's. #QualitySleep #HealthTips ’

Consistency and Moderation Are Keys to Quality Sleep

A person who sleeps well usually goes to bed at the same time every night and wakes up around the same time every day, including weekends (). Sleeping hours should be optimal - neither too few nor too much. When you sleep too much or at different times on weekends, your sleep routine is disrupted, which might damage your sleep quality.

Sleep Disturbances In Women
The physical, emotional and hormonal changes that occur in women during puberty, menstrual cycle, pregnancy, and menopause can cause Sleep Disturbances

Creating the Perfect Sleep Environment for Quality Rest

A bedroom that is quiet, dark, restful, and at a reasonable temperature is essential. Avoid using electrical gadgets in your bedroom, such as televisions, computers, and smartphones. One should be able to fall asleep within 10 to 20 minutes of getting into bed. Make sure your bed is comfy, or you could wake up with neck or back pain.

Best Sleep Positions During Pregnancy
Being pregnant can rob a woman off her peaceful shut eye. Try these positions to ensure you get your nightly snooze and wake up recharged.

Healthy Evening Habits for a Restful Sleep

People who sleep soundly avoid high-calorie dinners, alcohol, smoking, and caffeine consumption at night. Instead of relaxing, all of these activities might cause your body and mind to work overtime, even throughout the night, resulting in poor sleep quality.

Importance of Sleep for Athletes
Sleep is as important as good physical training and a healthy diet to excel for an athlete. Understand the physiology of rest & its importance.

Managing Stress and Promoting Relaxation for Better Sleep

Stress can build up throughout the day and, if not released, can wreak havoc on your psyche. If you are not deeply relaxed, you may keep waking up throughout the night and will be unable to experience deep sleep. It is recommended to decompress by going for a short stroll after dinner or reading a book ().

Meditation for Improved Sleep

Many people who struggle with sleep disorders have intense and nonstop thoughts at bedtime. Meditation is a helpful method for improving sleep. Meditation, as a relaxation practice, may help alleviate insomnia and sleep problems by boosting overall tranquility.

Skipping Breakfast Affects Sleep and Mood

We frequently make the mistake of skipping breakfast. We should always eat a healthy breakfast because neglecting it might lead to a variety of health issues. According to research, persons who skip breakfast take longer to fall asleep and have higher levels of despair ().

Delicate Balance of Daytime Naps and Nighttime Rest

If you must sleep during the day, take a brief (15-20 minute) nap at your break time. Last but not least, one must grasp the value of sleep in rejuvenating our bodies; nevertheless, more sleep isn't always better. If you're sleeping more than nine hours a night and yet don't feel refreshed, there could be a medical problem.

References:

The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research - (https://pubmed.ncbi.nlm.nih.gov/30559589/)
Sleep timing, sleep consistency, and health in adults: a systematic review - (https://pubmed.ncbi.nlm.nih.gov/33054339/)
Improving Stress Management and Sleep Hygiene in Intelligent Homes - (https://pubmed.ncbi.nlm.nih.gov/33808468/)
Skipping breakfast and mood: The role of sleep - (https://pubmed.ncbi.nlm.nih.gov/33427580/)

Source-Medindia