Sleep plays a vital role for good health in our lives. According to the World Health Organisation, the recommended hours for an adult are between seven and nine hours a night. During sleep, the body works to support healthy brain function and maintain physical health.
Getting inadequate sleep over time can raise risk for chronic (long term) health problems. It increases the chances of getting stressed during the day. It also affects the prefrontal cortex, which handles reasoning, and the amygdala, which deals with emotion.
According to the National Sleep Foundation, in order to get quality sleep, one should keep a regular sleep-to-wake schedule and avoid caffeine four to six hours before bed. Moreover, one should also avoid alcohol, heavy meals and smoking before going to sleep.
Taking a hot bath helps to regulate body temperature and hence facilitates quality sleep. Create a pre-sleep ritual like reading a book. Find what signals to your body that it is time to wind down.
Regular exercise during the day may improve sleep quality. Just try not to do it before bedtime or you may be too energised to sleep.
In case of sleep disorders such as insomnia, narcolepsy and sleep apnea, one should seek medical assistance with the vigour they have when they are sick or in pain. There should be no stigma while seeking better health in matters relating to sleep.
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