Why I Stopped, Using Wake up Alarm and Started Using Sleep Time Alarm.

Photo by Frank Eiffert on Unsplash

After reading “Why We Sleep” by Matthew Walker, a neuroscientist and sleep expert, I realized the significance of quality sleep and the adverse effects of neglecting it.

In his book, Walker presents a wealth of scientific research to emphasize the importance and need for sufficient and high-quality sleep. Here, I will just mention the major “Why” and “How” to save your time.

4 Reasons why sufficient sleep is important

1. Helps prevent chronic health problems. Not getting enough sleep is linked to health problems such as obesity, diabetes, cardiovascular disease, a weak immune system and Alzheimer’s.
2. Good for mental health. Quality sleep improves cognitive function, creativity, and problem-solving abilities.
3. Better emotional control. Lack of sleep can make individuals more susceptible to impulsive behaviour, irritability, and mood swings.
4. Better performance. Sleep deprivation can impair decision-making, reaction times, and overall performance.

“Sleep deprivation is one of the major reasons for accidents.”

10 Tips that can help you

Improving sleep involves adopting good sleep hygiene practices and making lifestyle adjustments. Here are some tips to enhance the quality of your sleep:

1. Maintain a consistent sleep schedule. Sleep and wake up at the same time every day. Use a sleep alarm to stick to your sleep schedule and avoid staying up late for Netflix.
2. Create a Relaxing Bedtime Routine. Establish a bedtime routine that signals your body — it’s time to relax. Try activities like prayers, reading a book, taking a warm bath, etc. I prefer reading books before sleep.
3. Optimize Sleep Environment. Make your bedroom ideal for sleep by keeping it dark, quiet, and cool. Invest in comfortable bedding.
4. Limit Exposure to Screens. Limit exposure to electronic devices at least 1-hour before bedtime. Blue light emitted from these devices messes with melatonin production and thus sleep.
5. Watch Your Diet. Avoid heavy meals, caffeine, and nicotine close to bedtime. These can disrupt sleep or make it harder to fall asleep. Limit water intake 1–2 hours before bed to avoid waking up for the bathroom at night.
6. Regular Exercise During the Day. Regular exercise promotes better sleep, but avoid working out close to bedtime.
7. Manage Stress. Before going to bed, try stress-reduction techniques like meditation, prayer, or deep breathing exercises to calm your mind.
8. Limit Naps. If you need to nap during the day, keep it short (20–30 minutes). Avoid napping late in the afternoon.
9. Mind Your Sleep Posture. Ensure a comfortable sleeping position to avoid discomfort.
10. Seek Natural Light Exposure. Get exposure to early morning natural light — this helps regulate the body’s internal clock.

How much sleep is enough?

The amount of sleep needed varies depending on age, individual differences, and overall health. Average sleep needs are:-

• Teenagers (13–18 years): 8–10 hours per day
• Adults (18–64 years): 7–9 hours per day
• Older adults (65 years and older): 7–8 hours per day

Conclusion

For optimal well-being, adults should aim for 7-9 hours of sleep per night. Establish consistent sleep schedules, create a sleep-conducive environment, and adopt healthy sleep habits to promote quality sleep. Pay attention to your body's signals and adjust as needed. Remember, quality of sleep is just as important as quantity.

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