Puja Disha Bharwani | ABBOTT
Think less and sleep more. It’s the kind of advice we always wished for at school, yet it’s something that those who study our sleep are serious about. Simply put, improve your sleep and everything else will work better for you
Considering how important sleep is, it’s remarkable how little we understand about it. Here, India @Work looks at why a good night’s sleep matters to your health, and how to make sure you get the snooze you deserve.
World sleep experts maintain that your length and quality of sleep are even more important than diet and exercising in ensuring happiness at home, and peak performance at work. But in today’s time-crunched environment, where every second counts, sleep has taken a back seat and is not on top of the hierarchy of needs for success.
Researchers around the world have found connections between poor sleep and diabetes, high blood pressure, heart diseases, obesity and even cancer. “When you interfere with the stress and sleep hormonal systems of the body, it affects digestion, blood sugar levels, detoxification and overall health,” says nutritionist Pooja Vig.
Here is a list of sleep strategies to ensure a premium quality snooze fest every night.
1. Use the Right Tools
What’s more important than a good mattress? Many of us keep them for decades, and as they age they become ever more lumpy and less conducive to a good night’s sleep. The average bed also accumulates between 100,000 to 10 million dust mites, which may be causing allergies. Can’t remember when you bought your mattress? It’s probably time for a fresh one. So invest in a new bed and allergen-proof materials.
2. Grab an App
There are a host of apps out there that send out calming white noise, or that analyse your sleep patterns (so you can arm yourself with information on how and when your insomnia strikes).
3. Early Dinner Time
When you eat late, your body needs to complete the digestion process, while competing with the body’s natural rhythm, which is to rest and repair.
4. Make Your Bed a Symbol for Sleep
Nowadays, we spend hours each day on our bed – but not sleeping. Often we’re scrolling our phones or binging on the latest TV series. Subconsciously, that means we associate our bed as a place for more than just sleep[DS1] . Try banning all non-sleep related activities from this space, so your body knows that when it hits the pillow, it’s time to feel tired.
5. Invest in Sleep Mood Foods
Forget having chai after five, mitthai (Indian sweets) as dessert or that leftover gajjar ka halwa (carrot pudding) just before bedtime. All these will awaken you instead of aiding your eyes to shut. Instead, brown rice, cashews and fresh herbs like sage will help usher in sleep more effectively, as these tips from the Cleveland Clinic attest. Don’t forget to sip the right drink: chamomile tea can promote snooziness. Meanwhile, drink your last caffeinated beverage at 2pm so it’s out of your system by night-time.
