Sleep is essential for good health. Not only it plays a big role in our physical and mental health, but also it signifies how productive we are in a day. We all know how important it is to be productive in our working hours. But with the rise of technology mainly cellphones and LEDs, the quantity and quality of our sleep has been severely compromised.
So far, a lot of you must have heard that getting an 8 hour sleep is required if you want to stay healthy. There is nothing “not true” about it, but the problem rises, when people find it hard taking out 8 hours just for sleep!
Such people would go on trying different methods, or force themselves up out of the bed every day until they get too tired and get back to sleeping for long hours again. But do you think that’s the right thing to do? Don’t you think messing with your sleep cycle this often can harm you? So what can you do about it?
Just like every other transition, changing your sleep cycle also has a transition phase, and if you pass that phase, you end up continuing with your new sleeping cycle. But the question is, what really happens in that phase and how to pass it?
What Really Happens?
First day: You sleep for four hours throughout the day and you end up feeling completely fine. Sometimes you may want to sleep during the day but not that much.
Second day: Next day you sleep, but you might find some redness in your eyes.
Third day: You try again with that redness, but feel dizzy throughout the day. People may complain about your mood swings.
And so the fourth day remains the same and you finally start finding it hard to continue sleeping for 4 hours. But what can you do to continue this routine and not sleep for 8 hours? Start taking naps! Yes it has been proven that taking small naps during the day keeps you fresher than sleeping for long hours!
Another answer to the problem is the Polyphasic Sleep. Instead of taking naps of 30 minutes, what you can do is to sleep for 2 hours multiple times in a day. That is surely going to help and to maintain your 4 hour sleep, sleep for 2 hours 2 times any time of the day. Or for one hour 4 times a day.
But even then, sometimes people don’t sleep well at all! So here’s a list of things you can do to maintain the quality of your sleep.
Things You Can Do
- Exercise – YES, it is extremely vital to increase the quality of our sleep and for that, Exercise must not be ignored! You do exercise, you make your muscles use energy, you get tired and that’s how you go to sleep!
- Avoid using Screen before sleeping: most people use their smart phones or laptops before bed time and this habit really affects your Melatonin Hormone schedule (which is called human clock), and your routine gets disturbed as well.
- Book reading – book reading is something you can do instead of using your mobile phones, it helps to relax your mind.
- Fight after-dinner drowsiness:If you feel sleepy way before your bedtime, get off the couch as soon as possible and do something that keeps you busy, such as calling a friend, washing dishes or getting your clothes ready for the next day. If you don’t do anything about your drowsiness, you may have trouble getting back to sleep.
- When it’s time to sleep, make sure the room is dark: When you are about to sleep, make sure to turn the lights off. You can also use heavy or dark curtains to avoid the sunlight. This ensures good sleep throughout the night.
- Diet: limit caffeine and nicotine:Caffeine and nicotine is something that people consume when they have to avoid sleep. Make sure you don’t drink tea or smoke near your bed time otherwise you won’t be able to sleep properly during the night.
- Avoid big and heavy meals at night:Try to eat dinner earlier in the evening, and avoid eating heavy meals. Spicy and acidic foods can cause stomach pain and heartburn during the night.
- Try to avoid alcohol before bed: Don’t drink alcohol before your bed time, it may help to relax you for a while but later it interferes with your sleep cycle.
- Stop drinking too much of liquids in the evening: Avoid drinking too much of liquids before bedtime as it may result in frequent bathroom trips during the whole night.
- Don’t consume sugary foods and refined carbs. Avoid sugars and refined carbs such as white rice, white bread, and pasta during the day as it can trigger wakefulness at night and pull you out of the deep stages of sleep.
Some Amazing Facts We Must Know About Our Body
Apart from all this, one must know various functions our body and brain serves when we sleep so that we avoid messing with them.
Our brain cells has a tendency to contract at night so waste like dead cells can be eliminated as much as possible.
Our body naturally drops its temperature while we are asleep. A study was conducted on rats in which this temperature drop was prevented and it killed them! Clearly this temperature drop is important even though we are not quite sure why it is necessary.
Moreover there are various other known benefits that sleep has, like the healing and repair of the body and storing of information and memory.
If we do not want to mess with all these functions, we need to have quality sleep. Any sort of stress, lack of a balanced diet can disrupt these normal functions from happening and can compromise our health severely!
So basically, it’s all about how much keen you are to follow this pattern of sleep. Sleeping 4 hours a day means, you are sleeping 28 hours in a week! That equals to only one whole day plus 2 hours extra. Now you can imagine how productive you can be if you utilize your day time! You will only face the consequences in the start, but gradually with time, everything will get better or to be more honest, you will get used to it.
To sum it up, we should focus on quality not on quantity. What’s the point of sleeping for 8 hours when you end up feeling tired in the morning?
So it really doesn’t matter if you are dealing with insomnia, depression or anxiety if you maximize the quality of your sleep you don’t ever have to take sleeping pills. You can achieve this all naturally. Just follow the above mentioned ways.