Expert tips: How can we get better sleep
If you have trouble sleeping on a regular basis, it’s time to pay attention to your body’s natural repair mechanism. You are putting your health at risk when you choose to live in denial, wrote Anjali Mukerjee. Expert tips
The importance of good sleep
Sleep is an essential component of life. It is important to get enough sleep at night to maintain health, maintain fitness levels, and feel energized and ready to take on the next day. The lack of sleep, on the other hand, makes us unwell, less productive, and less able to carry on throughout the day. Expert tips
Dietician Anjali Mukherjee wrote about the importance of sleep for our health, “Sleep is essential to maintaining good health. The risk of cardiovascular disease and coronary heart disease is higher in people who don’t sleep enough, regardless of their age, weight, smoking habits, or exercise habits. The amount of sleep a person needs varies from person to person, but most people require seven to eight hours of sleep per day to function at their best.”
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Additionally, she added that not getting enough sleep can disrupt health processes. Diabetes, blood pressure, inflammation, and sympathetic nervous system activation are some of the factors that may contribute to hypertension. They may also trigger vasoconstriction, leading to a heart attack. Following are some tips Anjali noted down to have a good night’s sleep. Expert tips
The best sleeping tips from experts
1. Ideal body weight-
In addition to causing hormone deficits, sleeplessness is also linked to obesity. In order to maintain an ideal body weight, it is advised to avoid cravings for food. Expert tips
You need to exhaust the body to get a good night’s sleep. Regular exercise will help you fatigue your body.
3. A glass of warm milk-
If you’re going to bed, drink some warm milk before going to sleep – this will calm you down. Expert tips
4. Spicy, oily food-
Food items of this type cause indigestion and acidity, which further hinders sleep. You should stay away from these types of foods. Expert tips
5. Tea and coffee-
We stay awake at night when we drink stimulants like coffee and tea – this further disrupts our sleep. During the night, it is best to avoid consuming tea and coffee.
6. Calcium, and magnesium supplements-
It helps promote sleep when calcium is present, while magnesium relieves anxiety and promotes sleep when magnesium is present. Expert tips
7. Sleep-friendly environment-
Create a relaxing sleeping environment. Taking a hot bath or meditating at night helps you sleep better. Reading a book is also helpful.
Anjali advises people to avoid overeating during the night to improve their sleep and prevent obesity. Expert tips
9. Exercising close to bedtime:
It releases norepinephrine and adrenaline, which keeps us awake. So you should complete your exercise before 7 pm.
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