Most of us have sleep disorders, but often ignore it regardless of the fact that we can give serious health problems in the future, such as memory loss, depression, diabetes, heart disease and stroke etc.
In order to raise awareness and highlight the importance of a good healthy sleep between nations around the world, the World Association of Sleep Medicine (WASM) has started observing "World Sleep Day 'since 2008.
World Sleep Day, held annually on the third Friday of March, also aims to promote the prevention and treatment of sleep disorders.
A recent study in India for Philips and The Nielsen Company shows that while 93 percent of the people felt sleep deprived, getting less than eight hours a night, only 2 percent consulted a physician.
There are several factors that can interfere with your good night sleep and work pressure, family responsibilities, relationship problems, etc. While you can not stop thinking about all the problems that hinder sleep, may still adopt habits that will help in getting a good night's rest. Here are some tips:
They have regular sleep schedule: Make sure you and your family going to bed and getting up at the same time every day. Because maintaining a schedule reinforces the sleep-wake cycle of the body and helps promote better sleep at night.
Go to bed at 10: You should know that it is always good to go to bed early, say ten to go to bed at 11 as it is better quality of sleep before midnight.
Do not sleep during the day: If you have trouble sleeping at night, avoid naps during the day if possible. Even if you can not avoid, reduce 20 minutes from the first day of sleep can hinder your sleep at night.
Do not eat just before going to bed: You should not go to bed hungry or stuffed as the two cases will be maintained. However, try eating two hours before bedtime as it will help your system to digest well and rest well during the night.
Limit intake of caffeine: As you know that caffeine is more than tea and coffee, limit intake otherwise it will end up all night. Also advised to avoid foods that are acidic (citrus fruits and juices) and spicy, as it can give heartburn.
Avoid alcohol: Drinking alcohol before bed is not a good idea because it disrupts sleep, causing nighttime awakenings.
Hot milk having milk, which is an essential amino acid tryptophan. Tryptophan stimulates serotonin brain chemistry and is believed to play a key role in sleep induction.
Exercise: Physical exercise not only help you to stay fit but also help you get a better night's sleep. Therefore, if you have sleep problems, exercise can make a good difference. It is recommended that the best time to exercise is in the morning, as the exercise at the end of the day can contribute to insomnia.
Say no to gadgets: While many people use TV / laptop at the end of the day to relax or sleep, these activities actually hinder good sleep. The latest research councils artificial light portable screens, televisions, etc. suppresses the hormone melatonin that induces sleep.
Make your bedroom dark and quiet: Make sure your bedroom is comfortable enough for a good night's sleep to keep it dark and quiet. If you live on the road, consider earplugs or use a white noise machine to block out loud noises. Hang thick curtains to avoid the bright light that passes through your eyes.
Advice: Sometimes lack of sleep may be the result of anxiety and depression. Without hesitation, you should consult your doctor or a psychologist if you think you may be suffering from it.
Get out of bed: people who have trouble falling asleep or wake up in the middle of the night should not just lie in bed and be angry. Instead, wake up immediately and get involved in something quiet or read a book, but not television - will only worsen your sleep.
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