Sleep isn’t just for indulgence – it’s essential for health. Your body repairs itself while you sleep, and getting enough restful REM sleep allows you to function optimally throughout the day. Adults typically need at least 7 hours of sleep each night. More than one in three Indian adults report not getting the recommended amount of sleep each night.
While this may be fine for a day or two, chronic deprivation of sleep can have serious health consequences and worsen existing conditions. People who sleep fewer than 7 hours at night are more likely to report experiencing health problems like asthma attacks, heart attacks and depression.
How to Improve Sleep
Tip 1: Get Enough Sleep
The optimal time for going to bed is around 10 PM since our bodies secrete growth hormones during the period between 11 PM and 2 AM. These hormones play a crucial part in rejuvenating our immune systems and promoting skin regeneration. In case you experience difficulty falling asleep, you may consider consuming melatonin gummies, which can induce sleep within half an hour of ingestion.
Tip 2: Reduce caffeine intake
Caffeine and sugar help us stay alert throughout the day, but consuming these stimulants at an inappropriate time may prevent us from falling asleep until late at night and disrupt your sleep cycle.
Tip 3: Reduce Mobile Usage
Melatonin, a hormone released by our brain when exposed to darkness, helps regulate our sleep-wake cycle and induces drowsiness in low light conditions. But since the light from your phone screen interferes with melatonin production, it might be best to put it away at least 30 minutes before going to bed.
Tips 4: Adequately take naps
Napping during the day can help us feel rejuvenated, but taking too long or taking them too late in the day may prevent us from getting enough rest at night. Therefore, it is best to limit afternoon power naps to 20-30 minutes.
These four strategies for developing healthy sleep habits are easy to implement – and it’s never too late to start paying attention!
Sleep and Good Heart
Regulates HB Glucose
Insulin regulates glucose (sugar) in your blood, and when your body develops an inability to use insulin efficiently, blood glucose levels will rise and potentially lead to type 2 diabetes. Numerous studies have noted how lack of sleep can impair the body’s capacity to utilize insulin efficiently, potentially leading to insulin resistance. Even a few nights worth of poor sleep can have detrimental effects on one’s capacity for tolerating glucose and insulin levels.
Reduces inflammation
Inflammation is your body’s normal response to an infection or wound. Inflammation occurs naturally as part of the healing process and serves to protect itself against germs, viruses and damaged cells. It’s painful but necessary for clearing away bacteria from your system. To improve sleep quality and reduce inflammation levels in conjunction with proper sleeping practices and hygiene habits, look into changing up your sleep schedule and hygiene practices, both will reduce swelling while providing relief from ongoing discomfort.
Regulates heart rate
Studies have indicated that the heart rate typically drops during NREM sleep stages and then rises as you prepare to wake up. A bad night’s sleep, particularly sudden awakenings, can cause an abrupt rise in heart rate. Furthermore, those who struggle with sleeping tend to experience irregular heartbeat complaints more frequently. Research among senior citizens revealed that those who frequently experience nightmares were significantly more likely to report having an irregular pulse.
High insulin sensitivity
Individuals who routinely receive insufficient sleep have more problems than just being tired and irritable during the day. Long-term sleep loss also raises the risk of significant health issues like type II diabetes and obesity.
There are many logical explanations offered by scientists for this elevated risk. For instance, numerous studies have revealed that sleep duration has an impact on blood sugar levels, hormones that regulate appetite, and even how high-calorie foods are perceived by the brain
All things considered, a healthy heart depends on receiving enough sleep on a regular basis. You can lower your chance of developing heart-related health issues and enhance your general health and wellbeing by adhering to appropriate sleep practices and obtaining enough rest. As said 7 – 9 hours of sleep per day is essential.
In conclusion, prioritizing good sleep habits and incorporating natural remedies such as melatonin sleep gummies can go a long way in reducing health risks associated with poor sleep. By taking small steps towards better sleep, we can improve our physical and mental well-being and lead a healthier, happier life.
Banner Image by Htc Erl from Pixabay
