Do we sleep enough?
If so, is it quality sleep?
This article will give a rough idea of the importance of sleep and healthy sleeping positions.
Now I am not a medical-grade or a medical practitioner, but I will give you the basics of sleeping positions.
Sleep is as important to us as food and water without which the brain & body activities will be inactive. Sleep has an impact on a person’s physical and mental health. If you didn’t take care of your health well, then it may affect your productivity, energy, emotional balance and even your weight.
You have much more control of quality sleep than you probably think.
Here are a few tips to sleep better:
1. Be in sync with your body clock:
The best way to follow this strategy is to have a regular sleep-wake schedule. Sleeping for the same number of hours will keep you refreshed and energized throughout your day.
Go to sleep when you feel tired and not when fresh & whine about not able to sleep. Try to go to sleep and to wake up from the bed at the same time daily. When you have enough sleep, you will be able to wake up without an alarm clock.
Try to avoid sleeping-in on weekends because if the schedule differs, it will disturb your sleeping pattern. If at all you have to compensate for the lost sleep then try to have short power naps for 15 – 20 minutes especially when sleeping in the noon.
The most important thing is to avoid the after-dinner sleepiness because if you give in to it, then you will be wide awake in the middle of the night.
2. The light effect:
The sleep-wake cycle depends on your exposure to the light. Be an early bird and have a bright sunlight exposure in the morning. The best thing to do is to spend quality time outdoors.
The tricky thing for people to follow nowadays is to avoid screens 1-2 hours before bedtime. Keep the lights down during night time.
3. The one thing that you don’t want to hear:
Any guesses? Yes, it is exercising! People who exercise regularly during the day for about 40 to 60 minutes will tend to improve the quality of your sleep. Doing great workouts is directly dependent on improved sleeping patterns.
It’s good to workout but knows the timing for working out. Try to avoid working out three hours before going to sleep.
4. Be food-conscious:
It is proved in a study that caffeine might cause sleeping problems after 10 – 12 hours of drinking it. Shocking, isn’t it? Avoid smoking before bedtime, as it might disturb your sleeping pattern.
Try to avoid massive food during the night because it might cause stomach trouble and heartburn.
5. Say no to sugary foods:
When you eat a lot of sugar-based foods and carbs, it will pull you out of deep & detains the quality of sleep.
6. Calm mind:
We’ll go through lots in a day, and it all keeps flashing when you lie down to bed. Frustrating right? Yes, it is! Try to relax your mind before getting into bed like taking a warm bath, setting up a dim environment & listening to soft music.
7. Sleeping environment:
The environment you sleep in must be at optimum temperature with adequate ventilation and must be noise-free. The most important thing is your bed; check if it is comfortable for you to stretch and turn comfortably.
I guess that’s enough for the basic setup. Now, let’s get into healthy sleep habits.
Healthy daytime habits and appropriate lifestyle habits lift your mood, immune system, creativity, heart and brain health. That’s great right? Yeah! Let’s look into the aspects of best sleeping positions.
8. Healthy sleeping positions:
You might be aware of the sleep cycle and how sleeping positions have an impact on the quality of your sleep. I will quickly brief you about the healthy sleeping positions.
9. Sleeping on your back:
In this position, you won’t be forced into any twists or bends, and neither is right for your spine & neck. A vanity tip: It leads to fewer wrinkles as it is exposed to air all night. Sleeping on the back will not be suitable for those having sleep apnea or for those who snore.
10. Sleeping on the sides:
The most common position that people sleep in is side sleeping. Now, there is a common confusion amongst people as to which side we should sleep in. It should be on your left side.
Want to know why?
Here it is: It boosts digestion, improves circulation, stimulates drainage of toxins from lymph nodes and helps the brain to filter out waste. Sleeping on the left side is not suitable or those with shoulder pain.
11. Sleeping on the stomach:
Sleeping on the stomach does no good other than easing the snoring. This would be the worst position to sleep in, and it may intensify your lower back pain if you have back pain issues.
Sleep in a position that might suit your body the best!