Sleep: The Gateway To Living Well

I crave a good night’s sleep. Badly.

It has been a while since I have had a good sleep.
I don’t mean that I don’t sleep enough hours or that I don’t have a comfortable bed, but I do not get that feeling of “sleeping like a Baby” that I used to feel when I was young, about 6 or 7 years of age.

Have you ever been sick and slept for the entire day and felt, “Well, that was the best sleep I ever had?"

That is the feeling I am talking about.

The Sleep of a Baby.

Baby’s Gray Knit Hat by Minnie Zhou on Unsplash

Well, I don’t know if it is just me, but when I spoke to other people around me, they reciprocated the same emotions.
Hence, I did some research on my own on sleep, why people don’t have good sleep, how to fix your sleep schedule, or the magic book to having baby sleep.

Well, if you want a good sleep too,
Read On!

So What Is Sleep In The First Place?

The definition of sleep is a naturally occurring, recurrent state of decreased awareness and physical activity that has different phases that occur throughout the night.
Sleep is critical for both physical and mental health, as it involves processes such as memory connections, body recovery, and emotional regulation.

Nowadays, with the new trend of “staying up late at night” or not sleeping at all with our eyes continuously glued to our devices, people do not understand how important sleep is from the vitality and longevity of one’s point of view.

People neglect sleep and rest in certain cases to get their work done, but little do they realize how detrimental and disastrous it is for their productivity and health, both physical and mental, in the long term.

Most of you might know what I am talking about, but let's still go through the importance of sleep for those unaware and ignorant readers:

1. Restoration and healing: The body goes through processes that enhance physical restoration, tissue repair, and immune system function during deep sleep periods. This is critical for general health and recuperation from everyday abrasions.
2. Cognition: Sleep has an important role in memory consolidation, learning, and problem-solving. It assists the brain in processing and storing knowledge, making it simpler to recall and use while awake.
3. Emotional Well-Being: Adequate sleep is necessary for mood control and emotional well-being. Sleep deprivation can cause irritation, increased stress, and an increased risk of mood disorders such as melancholy and anxiety.
4. Physical Health: Chronic sleep deprivation has been related to an increased risk of a variety of health issues, including obesity, diabetes, cardiovascular disease, and impaired immunological function. It can also have an effect on hormone control and appetite, which can lead to weight gain.
5. Energy and Alertness: Getting adequate sleep enhances alertness, focus, and general cognitive function during the day. It enables people to stay focused, make better judgments, and respond more swiftly.
6. Safety and Reflexes: Sleep deprivation can decrease motor abilities and response times, increasing the chance of an accident, especially when driving or using machinery. Drowsy driving, in particular, is a major safety risk.
7. Hormone Regulation: Sleep is essential for the regulation of hormones that affect development, stress response, and hunger. Hormonal imbalances caused by inadequate sleep might have serious consequences for one’s health.
8. Neurogenic Health: Sleep may have a role in eliminating waste products and poisons from the brain, which may be connected to neurodegenerative disorders such as Alzheimer’s disease, according to research.
9. Immune System Function: Adequate sleep strengthens the immune system, allowing the body to fight off infections and diseases more effectively.
10. Longevity: Some research suggests a relationship between getting enough sleep and living a longer, healthier life.

I think now everyone knows why sleep is important.
Some people might ask, “Well, Krish, how much sleep is needed? I don’t want to get lazy or sleep! I want to have fun!”

The WellSleep Foundation suggests that an adult individual should get at least 7 hours of sleep per day, which I guess most of us don’t get.

Quality Over Quantity

Well, a lot of you might make excuses or tell me that your busy work schedules don’t let you have enough time to sleep for 7 or more hours, which I get.

Well, how about you could cover all your sleep in less time?

White Cats Sleeps Under White Comforter by Kate Stone Matheson on Unsplash

You might ask, “What Do You Mean, Krish?”

Well, have you ever felt that even after hours of sleep, you wake up tired?
What if this logic works in the reverse order too?
What if you can sleep for a lesser number of hours and wake up more refreshed than even 10 hours of sleep?

Hence, several studies, such as the one done by Sleep Doctor, suggest that it is way more important to prioritize sleep quality than quantity.

And don’t you worry, people, Krish is here to help you out!

So here are the ways you can improve the quality of your sleep and get better sleep even in less time:

1. Create a Consistent Sleep Schedule: Try to sleep and wake up at the same times every day, especially on weekends.
   This kind of consistency aids in the regulation of your body’s biological clock, also called the circadian rhythm.
2. Make Your Bedroom Sleep-Friendly: Make sure your bedroom is sleep-friendly. This involves having a comfortable mattress and pillows, a dark and cold room, and making as little noise as possible.
   This kind of environment minimizes distractions and leads to deeper, uninterrupted sleep.
3. Limit Screen Time: The blue light emitted by phones, tablets, and laptops might interfere with your ability to sleep because of the secretion of a hormone called melatonin.
   Avoid using screens for at least an hour before going to bed, or use blue light-blocking glasses in cases of work.
   However, I would suggest shunning away devices completely, as it is also easier to minimize distractions from your phone, such as texts and Instagram scrolling.
4. Relaxation Techniques: Before going to bed, use relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation to calm your mind and lessen worry.
   Even reading a few pages of a book or a blog like mine helps :)
5. Limiting Beverages: Caffeine and alcohol should be avoided close to bedtime since they might alter sleep patterns as they reduce the release of the sleep-inducing hormone serotonin in the brain, making you feel awake.
6. Regular Physical Exercise: Regular physical exercise might help you fall asleep sooner and sleep deeper. However, avoid strenuous exercise near sleep because it may be stimulating and increase energy levels, which might cause difficulty falling asleep.
7. Limit Liquid Drinking Before Bed: Limit liquid drinking before sleep to reduce nightly awakenings for bathroom tours.
8. Keep an eye on your diet. A large dinner before bedtime might cause sleep disruption.
   It is preferable to have a light, well-balanced dinner several hours before going to bed.
9. Limit Naps: While brief power naps can be rejuvenating, extended or late-afternoon naps might disrupt sleep.
   If you must nap, make it brief (20–30 minutes) and early in the day.
10. Manage Stress: Excessive stress might interfere with sleep. It might cause restlessness and make it difficult to fall asleep.
    Stress management practices such as mindfulness, yoga, meditation, and writing can be beneficial to ease your mind and thoughts.
11. Limit Your Morning Sun Exposure: Exposure to natural light in the morning can help regulate your circadian rhythm, making it simpler to get up and fall asleep at predictable times.
    Also, limiting light exposure close to sleeping makes it easier to go to bed and fall asleep.

Chronic sleep deprivation can lead to various health issues. If you find that you consistently require less sleep to function well, it might be due to factors like genetics, age, or lifestyle, but always prioritize getting adequate rest for your overall health and well-being.

And as the age-old saying goes:

“Health over wealth.”

So, sleep well, eat healthy, exercise daily, live happy and healthy, and READ MY BLOGS, MY PEOPLE!

Until next time,
Happy Reading!
:)

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