Do you feel tired and keep yawning throughout the day? Do you wake up at the middle of the night? Does your sleep pattern keep changing? All these are due to inferior sleep quality. Most of us nowadays unknowingly suffer from sleep related issues. This is mainly due to unhealthy lifestyle, stress and work load and unsound sleeping habits. About 70 million Americans are known to suffer from sleep disorders. A good sleep is highly essential for the human body. Poor sleep quality affects every system of the body and may lead to many disorders which one might not even think of. Some of the most common daily habits that affect our sleep are:
SLEEPING WHILE DOING WORK: Majority of students and working individuals sleep away to glory on their work desks. This is an unsound habit that must be discarded from one’s lifestyle. A straight body posture is essential for a sound sleep as it helps the muscles of the entire body to relax after the gruesome chores of the day. Sitting and sleeping is not a good idea as it leads to body pain and muscle cramps. It is advisable to sleep in a comfortable bed with all the limbs relaxed.
SLEEPING WITH CELLPHONES: It has been found that 90% of 18-29 year olds sleep with and while using their smartphones. Majority of them also use their smartphone as soon as they wake up. Unrestricted use of smartphones is known to affect brain activity and sleep patterns. Not only are we affected by the electromagnetic field ways protruding from the phone, but also the screen’s blue light emission delays our sleep. Exposure to harmful rays throughout the night possesses several health threats. It is advisable to switch off the phone before sleeping or set it to flight mode.
SLEEPING AT ODD HOURS: In the midst of our busy work schedules, finding time for a nap is truly a miracle. Most of us love sleep just after returning from work or college. This usually leads to delayed or sometimes no sleep at night. Irregular sleeping habits affect our body’s clock. It should be kept in mind that no matter what our individual sleeping hours are, our body is made to rest and sleep at night only. It is based on this timing that our organ systems work. For example, our digestive system is the most active during noon and ceases its activity after sunset. Hence our sleep cycle affects our entire system and metabolism. It is advisable not to sleep during the day and sleep early at night, for particularly 8 hours
SLEEPING ON WEEKENDS: We all drool at the mention of weekends. Those two days of rest, relaxation and fun are worth waiting for. A majority of working people who sleep for 5-6 hours on work days, sleep for more than 10 hours on weekends. This causes a sudden change in the sleep cycle which affects all the systems of out body. Common issues include inefficiency, headaches and loss of memory.
SLEEPING WITH BRIGHT LIGHTS: Many of us sleep off after administering high levels of our phone’s blue light emission, or with the room’s light turned on. In darkness, our body releases increased amounts of a hormone called melatonin, which is an antioxidant, anti-inflammatory, cell repairer and also possesses cancer preventing and treating properties. Melatonin maintains the body’s day and night cycle, which ultimately affects all the organ systems of our body. Sleeping with bright lights reduces the level of melatonin, hence leading to several problems like insomnia, weight gain, diabetes and high risks of cancer.
SLEEPING IN THE WRONG ROOM TEMPERATURE: A fact that most of us are unaware of is that one needs to maintain an ideal room temperature for a good night’s sleep. During sleep our brain sends signals to decrease the body temperature in order to induce better sleep. It is recommended to keep the bedroom temperature between 60 and 67 degrees Fahrenheit for an ideal sleep. Too cold or too hot temperatures must be avoided.
SLEEPING WITH STRESS: We all are compelled to sleep keeping in mind the duties and chores of the next day. Besides, majority of individuals suffer from stress and tension. This affects the quality of sleep and poses several health threats. Stress either leads to insomnia or low quality sleep. In order to induce good sleep one should go to bed relaxed and without any stress or load of the upcoming day.
It is extremely important to maintain a healthy sleep cycle for a healthy body. The human body requires good amount of rest and relaxation for the proper functioning of every aspect of the body. Bad quality of sleep may affect a person’s psychological, physical and social well being. After all a good night’s sleep among the fluffy pillows is what one needs at the end of the day!
Tags:Ways Music Improves Sleep, Sleep apnea, Getting rid of That Stubborn Snore, Snoring, Benefits of early good night sleep habits