Getting a good night’s sleep is incredibly important for your mood and overall health. It is just as important as eating healthy and exercising. Nowadays people are sleeping less than they did sleep in the past, and their natural sleeping pattern has been affected by various outside interferences.
It has been advisable to take a minimum of seven hours of sleep each day, unfortunately, we perform such activities before going to bed that restrains our mental state of mind from sleeping. Thereby, causing insomnia in our regular daily life. Below are the things that you do unintentionally and increase your own trouble before sleeping.
Using an Electronic Device/ Smartphone for texting or entertainment
We often stick to our electronic device for the whole day making us continue with the same in the night before sleeping. Electronic devices like e-readers and smartphones, or even television can disrupt sleep if watched while or before sleep. Keep a note that you’re suffering from Nomophobia if you sleep with your phone in or near your bed and get the urge to use it. It disturbs your brain after you’ve already retired or fallen asleep.
Drinking Coffee/ Tea
Though you might love to drink a cup of coffee after your dinner, avoid it to the extreme extent. Coffee and tea contain stimulants of caffeine that disrupt your sleeping pattern. Do not intake caffeine after the evening if you desire to spend a peaceful night. Drink herbal tea which does not have composition of caffeine in it.
Chocolate is a rich source of caffeine, especially dark chocolate with high cocoa contents. If you are sensitive to caffeine, eating chocolate or drinking tea/ coffee might not do the desired role to keep you awake. Chocolates increase the heart rate, thereby affecting your sleep.
Skip your wind-down time
When you admit you can’t shut your mind off in bed, it’s often because you haven’t given yourself adequate time to rest and relax in the past hour. Take to bed after 30 minutes of your thought process of the day and put away anything that is provoking you and your night. To avoid any chaos, make to-do lists for the next day and plan up your day in advance.
Checking your work email
The blue-light-emitting device can overstress your body affecting your sleeping rhythms, and force you to check your work emails repeatedly before bedtime. This kind of mental disturbing activity will make you nervous or agitated and also unfocused for the next morning.
Eating spicy or fatty foods
It is not preferable to have a large meal too close to bedtime else you are sure to feel uncomfortable while sleeping. Spicy or fatty foods are capable of refluxing the acids of our body which is processed easily when a person lies down at night. You should try to fix a proper time for your dinner at least two hours before sleeping to enhance the process of digestion.
Drinking Alcohol/ Smoking
Alcohol does trick you into a drowsy state but as your body begins to metabolize the alcohol, you will feel the restlessness throughout the night and wake up tired with a dizzy and aching head. Smoking is injurious to health, we all are aware but it also disturbs your sleep. Nicotine acts a stimulant in your body worsening your insomnia. You need to consult a doctor for quitting nicotine consumption, be it traditional cigarettes, e-cigarettes, smoking cessation patches, pipes, cigars, and chewing tobacco.
Exercising before bed is a healthy habit to promote your sleeping habits by treating insomnia. But to put your body into high-intensity exercise in the night does not affirm that you’ll have a great night. You need to have an early workout session to ensure your body has ceased from the energized stimulations at the gym.
Getting into a fight
There’s a definite reason couples are advised to never go to bed angry. Stress causes insomnia, increasing your stress hormones like cortisol. So, avoid serious conversations for the night and discuss them in the other time of the day.
Alter your routine
You should follow a certainly specified routine of carrying out activities before bed on a fixed time. This ensures a good sleeping hygiene and sends your brain a signal that you are going to sleep in a rest awhile. Do not alter that consistent routine often to maintain a healthy mind and brain before and after sleeping.
-Prepared by Bhavana Rathi of NewsGram. Twitter @tweet_bhavana
Deepika Padukone is undoubtedly one of the biggest superstars of Bollywood
She recently revealed that she is not afraid to fail
She also opened up more about depression and other mental conditions
Bollywood actress Deepika Padukone said she was not afraid to fail and not afraid to talk about the way she feels.
She believes that success and failure are all part of life and everybody fails at one point in their life. “I am at a stage in my life where I have been through everything.”
She was speaking on ‘Making mental wellness a boardroom priority’ at the World Congress on Information Technology and Nasscom India Leadership Forum here on Wednesday.
In a packed hall at ‘global influencer session’ on the last day of the three-day event, Deepika, the founder of The Live Love Laugh Foundation, shared her experiences with depression and gave tips to technologists on how to overcome it.
In a chat with Nasscom Vice-Chairman and Chief Strategy Officer Wipro Rishad Premji, she said that depression is going to be the next big epidemic.
She said it was important that the persons suffering from depression speak about it with his or her near and dear ones and approach a counsellor and psychiatrist.
Deepika Padukone advised all IT companies to have counsellors and psychiatrists to help the employees who may be suffering from depression.
She said the employers should also ensure that such employees are not treated differently, noting there is a lot of stigma attached to mental illness and such people don’t speak due to fear of losing their job.
She believes technology can help create awareness on depression but personal touch and feel is important to help the person. “Personal feel and touch, physical proximity, one-on-one is important which technology in some way is taking away from us.”
On whether social media is adding to the problem, Deepika said while it has been a boon in a lot of ways, she believes that everything should be in moderation. She observed that people on social media sometimes present a glorified version of life.
Recalling her fight with depression, the actress said she was not afraid of being judged when she opened up about the problem. “It’s okay to have moments of weakness, okay to break down and okay to cry. It’s okay if you don’t look great all the time,” she said.
Replying to a query from the audience, Deepika said when she was suffering from depression, she used to feel like not getting up from bed and going for work.
“There was no motivation and drive. I was not able to think straight. You feel a burden. You feel clouded and don’t feel like yourself.”
About the many episodes of breaking down, she said one day when her parents were returning to Bengaluru after visiting her, she broke down in front of her mother, who understood the problem and reached out to a counsellor.
“If my mother had not understood the problem, I would not have got the intervention.”
Deepika said while people suffering from depression were not expected to identify the symptoms and reach out to a psychiatrist, those around them have to understand it.
The actress said frequent sessions with counsellors, medication, lifestyle changes, spacing the work, adequate sleep and the right kind of food helped her overcome the problem.
She stressed the need for people to come out and speak about mental illness. “You are not alone. One in three or five persons feels depression. It’s going to be next big epidemic to hit our country,” she said.
On the activities of her Foundation, she said it was working to create awareness in Karnataka’s Davangere district. “If I am able to save even one life, I will feel my job is done.” IANS