People across the globe associate New Year with starting afresh and are starting to make resolutions ranging from fitness goals to career aspirations. Amidst the flurry of ambitions, one crucial aspect tends to be often overlooked — the importance of prioritizing sleep. The focus on quality sleep could be a game-changer for your holistic well-being, say experts.
Why is sleep important?
As kids, we have heard the phrase, “Early to bed, early to rise, makes a man healthy, wealthy, and wise,” but this lesson is oft-forgotten as adults. Dr Sachin Kumar, senior consultant, Pulmonary and Critical Care Medicine, Sakra World Hospital, Bangalore, says, “Sleep is a physiological requirement for recharging and replenishing energy levels.” Beyond its immediate impact on physical and mental health, good sleep benefits people as it aligns with popular resolutions such as weight loss.
Quality sleep enhances cognitive function, aids in weight management, improves dietary habits by regulating irregular eating patterns, boosts your libido, prevents premature skin aging, and contributes to an optimistic mindset, which is crucial to follow through on your other New Year aspirations.
Moreover, sleep plays a vital role in preventing hypertension, diabetes, and cardiovascular ailments. In addition to the physical implications, sleep serves fundamental purposes such as cellular recovery, memory processing, and immune system maintenance.
What happens when you are sleep-deprived?
“Seven to nine hours of quality sleep is essential for a healthy life,” says Dr Suman Mantri, senior consultant, Pulmonology and Sleep Medicine, Apollo Hospitals, Bangalore. Moreover, 25 percent of this time should be deep sleep. Failing this, sleep deprivation could set in. This can trigger cravings for sugary, fatty, and calorie-laden foods and make it harder for you to lose weight. Poor sleep also plays a bidirectional role in psychological functioning, contributing to heightened anxiety and depression.
Further, chronic sleep deprivation could lead to psychological and physiological issues, such as heart attacks, strokes, daytime sleepiness, lack of concentration at work, insomnia, and increased susceptibility to accidents.
How can you prioritize sleep this year?
To get into a proper schedule and to follow through with your other New Year resolutions, Dr Kumar recommends adhering to sleep hygiene practices.
• Exercise regularly
Exercise contributes to better sleep by making your body exhausted. However, try not to exercise just before hitting the bed as it stimulates an adrenaline rush that hinders immediate sleep.
• Ensure ample sunlight exposure
Soaking in the sun for a couple of hours regularly helps regulate the body’s circadian rhythm, syncing your internal clock and enhancing sleep quality.
• Have a designated workspace
Avoid working on your laptop or scrolling your phone while in bed. Reserve it exclusively for sleep.
• Avoid stimulants, at least in the evening
Avoid having tea, or coffee, at least eight hours before bedtime. Caffeine hampers sleep quality as it leads to brain stimulation, leading to delayed initiation of sleep, explains Dr Mantri. Furthermore, heavy alcohol consumption can affect sleep patterns and lead to compromised sleep quality.
• Maintain a decent gap between dinner and bedtime
There should be a gap of one or two hours between dinner and bedtime. This minimizes discomfort and aids digestion, thus preventing disturbances that can hinder a peaceful night’s sleep.
• Go to bed at the same time
Establish a fixed bedtime to regulate your body’s internal clock. A designated time for bed helps align your body to a consistent sleep-wake cycle.
• Keep your bedroom tech-free
Make your bedroom a gadget-free sanctuary. This is because the blue light emitted from TVs, laptops, or mobile phones can disrupt melatonin production.
• Wind down with relaxing activities
Calming bedtime rituals like reading a book or taking a warm shower can help prepare the body to fall asleep.
Sleep tips for those with insomnia
For those grappling with insomnia, cognitive behavioral therapy for insomnia (CBT-I), which helps people embrace sleep hygiene techniques and manage stress can help. Creating a sleep-friendly environment, curbing screen time, exercising judiciously, avoiding sleep medications, watching dietary habits, and establishing bedtime routines are strategies that can come to your rescue.
Takeaways
- Prioritizing sleep in the New Year can be a game-changer for your holistic well-being.
- Sleep is extremely essential for a healthy life as it prevents various psychological and physiological issues.
- Aim for seven to nine hours of sleep. Sleep hygiene practices can also be followed to ensure quality rest.
One Response
Very good article and insightful