How to fix sleep deprivation with sleep hygiene

Are you bothered by insomnia or sleep deprivation? A regular lifestyle and a good diet will provide a smooth sleep.

Some recent studies show that at least 50% of those who seek treatment at a primary health center suffer from insomnia or sleep deprivation. Every living thing, including humans, has a biological clock. Physical activity is done with the help of this clock. Sleep/awakening is based on these, and other organs are organized, and the biological clock functions. This is how sleep becomes an important cyclical activity.

Sleep is essential for human beings and many people lose sleep due to various reasons. Insomnia or late sleep can lead to many health problems. It can even affect your immune system. Experts say you should get at least seven to nine hours of sleep a night. Similarly, when you are tired due to a lack of sleep, you may have a lack of energy. As a result, you may reduce physical activity. This can also lead to weight gain. If you want to lose weight, get enough sleep at night and make sure you are getting enough sleep.

Comfortable sleep is essential for the smooth functioning of the brain. Six hours of uninterrupted sleep is required to improve memory, attention, planning ability, and the ability to analyze things. Lack of sleep can lead to increased appetite, fatigue, and tiredness. People with insomnia have lower levels of the hormone that reduces appetite. This will make you eat more than usual. This can lead to weight gain. If you do not sleep well at night, you may gain weight. Studies show that there is a link between sleep deprivation and body weight.

Different types of sleep deprivation problems

  • Delay in falling asleep even after lying in bed.
  • Frequent waking during sleep.
  • A condition in which you can only sleep for a short time.
  • If you wake up after sleeping for a while, then you will not be able to sleep later.
  • A state of not feeling refreshed even after waking up.

This is because of poor sleep quality. These people get tired when they wake up, even after sleeping for a long time. These people may have problems such as not being able to work carefully during the day, falling asleep occasionally, and getting angry quickly. Short-term sleep deprivation is often associated with mental stress. When the stressful situation changes, sleep will return to normal. However, sleep deprivation lasting more than a month should be taken seriously.

Different reasons for sleep deprivation

Sleep deprivation can be caused by mental illnesses such as depression, anxiety disorders, schizophrenia, and anxiety disorders.

Physical conditions: Physical conditions such as heart disease, lung disease, gout, diabetes, thyroid problems, obesity, and menopause can cause sleep deprivation.

Substance abuse: Alcohol, smoking and other substance abuse can also cause sleep deprivation.

Irregular bedtime: Frequent irregular nighttime work and daytime sleepiness can also cause sleep deprivation.

Life problems: People who are generally anxious and think about even the most trivial of life's problems often have occasional sleep deprivation. A noisy home environment and A lack of harmony between couples can also cause insomnia.

lifestyles and some diets for smooth sleep

'Sleep hygiene' refers to certain lifestyle adjustments that each person must adhere to in order to get a good night's sleep. Here are the main suggestions;

     1. Go to bed at the right time every day; Wake up on time.

2. Avoid sleeping during the day. If a nap is mandatory, make sure it lasts no more than half an hour.

3. Avoid tea and coffee for six hours before going to bed.

4. Exercise forty minutes daily. Exercise should be at least three hours before going to bed.

5.  Do not sleep with the lights on.

6. Do not read the book while lying in bed, watching TV. Don't see, do not quarrel.

7.  Be sure to eat moderately at night.

8.  Avoid smoking completely.

9.  Take a bath two hours before going to bed.  

10. Half an hour before going to bed, analyze the major problems of the day.

11. Do not look at the clock or watch from time to time after going to bed.

12. Better to take half an hour in the morning and evening in the sun.

There is a link between sleep and food. Experts say that excessive use of caffeine can cause insomnia. Here are some foods that can help you sleep.

1. Almonds: Sleep deprivation occurs when the level of magnesium in the body decreases. Almonds are a good source of magnesium. So including almonds in your diet can help you sleep.

2. Milk: The milk and dairy products are some of the things that help you sleep better. The high levels of calcium in them help make sleep easier.

3. Bananas: The banana is high in potassium and magnesium. Potassium and magnesium are factors that make the body effortless and lead to sleep. In addition, regular consumption of bananas improves digestion and improves blood circulation. This is also a factor that helps sleep. You can also eat fruits to control blood pressure.

4.   Kiwi: It is also a fruit that is rich in potassium and calcium.

5.  Cherry juice: It is another remedy for insomnia. Researchers have shown that drinking cherry juice increases sleep time by 84 minutes.

6.  Oats: It contains a lot of fiber. Oats are also high in vitamin B. Oats contain more calcium, protein, iron, zinc, thiamine, and vitamin E than wheat. All these will help you to get sleep. Oats can also be included in the diet for those who want to lose weight.

Special treatments should be given along with medications to make sleep more satisfying. Age, because treatment varies from person to person. Treatment should be done after determining the underlying cause of insomnia. Sleep deprivation due to diabetes, heart disease, and body aches may require treatment for underlying illness as well as sleep-regulating medications. However, such drugs should be used only under the supervision of a qualified physician. Maintain proper sleep hygiene, practice coping effectively with stress, receive treatment when necessary, and sleep deprivation can be cured by following these tips.

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