A good sleep is important for a healthy body and mind. Experts guide you on how to sleep better
Aniket Suryawanshi, (23) a motion graphic artist, has anxiety. The pre-COVID world was no less challenging for him. “Due to changing work shifts, I couldn’t have a set routine. Lack of exercise and improper diet and sleep would trigger my anxiety often. Though slowly, I figured my way out by setting a proper routine which helped me sleep well but then, this pandemic happened,” he shares.
Suryawanshi says, “When things are not good around you, it triggers anxiety. However, this is the case with me; not every person who suffers from anxiety feels the same way. Also, if I get improper sleep, I feel dizzy, have high acidity, and start feeling anxious. The COVID-19 outbreak compounded my problems.”
Sleep Boosts Recovery
Mudit Dandwate, the co-founder of Dozee, which is a contact-free health monitor device that tracks heartbeat, respiration, sleep, and stress-recovery with medical-grade 98.4 percent accuracy, has an interesting story to share. Preparing for a marathon in 2017, Dandwate, along with his two dogs, jumped into a lake. But as he swam he saw a crocodile heading towards his dogs. He successfully saved his dogs but lost his left arm. During his recovery, he learned that apart from medicine and good health care what helped him was meditation and a good amount of rest and sleep.
Lack Of Sleep Is Hazardous
A well-read person Dandwate says, “In the past one decade, most people slept for close to 7 hours 30 minutes, which has now come down to 6 hours 30 minutes. We spend one-third of our life sleeping and it is time to rejuvenate.”
“One of the good practices to have a good sleep is to have green tea. It boosts digestion and helps reduce core body temperature. Also, taking a hot shower does the exact same thing which helps initiate deep sleep,” says Dandwate adding that one should not do a lot of exercises before going to bed. High-intensity exercises make you release a lot of adrenaline which keeps you up. Therefore, you should not do exercises post 8 pm. “If you want, you can take a short brisk walk at night to de-stress. In the morning, however, it is great. If you tire yourself throughout the day, it will help you sleep better at night,” concludes Dandwate.
Dr. Sandeep Borse, the consultant neuro physician at Jehangir Hospital, Pune, says that there are a few hazards of sleep deprivation. “One, you can experience fatigue, feel less energy, irritation, difficulty in concentration, and decision making. Two, sleep deprivation can lead to obesity, high blood pressure, heart disease, brain dementia, stroke, and other diseases,” he says.
Talking about the benefits of sleep, Dr. Borse says that it reduces weight, boosts mental well-being, and prevents high sugar, blood pressure, and heart attacks, and boosts immunity to fight COVID-19 as well.
Sleep Hygiene Practices
It is basically a behavior to promote good sleep. “The most important sleep hygiene practice is to spend an appropriate time asleep in bed — not too little, not in excess. Maintain a regular sleep routine, your schedule may change 20 minutes here and there but not more than that. Avoid daytime naps as it decreases your amount of sleep requirement in the night. It will cause sleep fragmentation and insomnia,” says Dr. Borse. Take a warm bath at night, meditate, avoid caffeinated drinks such as coffee and tea, and alcohol and cigarettes.
This is an excerpt from an article published under the same title by Sakal Times, authored by Anugraha Rao. Read here.