Wednesday June 26, 2019

Hydration, Regular Breakfast Give Sound Sleep

Here are top tips to help restless sleepers:

0
//
Hydration
Be well hydrated during the day. Pixabay

The festive season can be fun but also bring a lot of stress and sleeplessness. Don’t skip breakfast and drink as much water as possible to sleep well.

You may start worrying about finding the perfect gift for your loved ones or over too many party invitations, and such thoughts can have a negative impact on one’s sleep pattern.

Sleep expert Nerina Ramlakhan has shared advice on getting a good sleep this festive season, ensuring you wake up refreshed and energised when the big day arrives, reports femalefirst.co.uk.

She said: “Organising and preparing for any big day or important event can be a daunting task. With a never ending list of things to do and a head swirling with information and thoughts it can prove difficult for anyone to switch off at the end of the day.

“Throw in additional stresses and strains of daily life and sleeping through the night can prove even trickier than usual.

Here are top tips to help restless sleepers:

sleep
Sleep well. Pixabay

– Minimise electronic equipment in your room: It may be tempting to buy presents online or search the web for inspiration before you retire to the bedroom but avoid spending time on laptops and smartphones in the 60 to 90 minutes before bed if you want to look and feel refreshed the next morning.

– Don’t skip breakfast: While some of you may like to skip breakfast if you’re in a rush, this can have an adverse effect and actually affect your sleeping pattern. You need to eat healthily and avoid skipping breakfast. People who eat breakfast produce more melatonin and therefore, sleep better. Include protein in your breakfast for an even greater effect.

Also Read The Side Effects of Not Having Proper Sleep- Poor Sleep May Make it Harder to See Positive Side

– Be well hydrated during the day: Dehydration is a key cause of frequent waking or ‘shallow’ sleep. This will also keep you looking as well as feeling good, especially following your Christmas parties.

– Pen down your worries: Research shows that people who go to bed happy tend to sleep better. So deal with your worries before you put your head on the pillow. And if you can’t let those worries go then get up, go to another room and write down all the worries in your head on a piece of paper. Then go back to bed and get as comfortable as possible. (Bollywood Country)

Next Story

Unable to Sleep at Night? This One Trick Can Help Advance Snooze Time by 2 Hours

Having a late sleep pattern puts you at odds with the standard societal days

0
Sleep, Night, Trick
Such changes can also lead to improved performance in the mornings. Pixabay

Researchers have found that a simple tweak to the sleeping patterns and maximising outdoor light during the mornings for a period of three weeks can help night owls — people with extreme late sleeping and waking habits – bring forward their sleep/wake timings by two hours.

Such changes can also lead to improved performance in the mornings, better eating habits and a decrease in depression and stress among people with late sleeping habits, showed the findings.

The study, published in the journal Sleep Medicine, showed that it was possible to shift the circadian rhythm of ‘night owls’ using non-pharmacological and practical interventions.

“Having a late sleep pattern puts you at odds with the standard societal days, which can lead to a range of adverse outcomes – from daytime sleepiness to poorer mental wellbeing,” said study co-author Andrew Bagshaw from the University of Birmingham in the UK.

Sleep, Night, Trick
A simple tweak to the sleeping patterns and maximising outdoor light during the mornings for a period of three weeks can help night owls. Pixabay

The researchers wanted to see if simple things could solve this issue.

In an experiment with a small group of participants that spanned for three weeks, the group were asked to wake up two-three hours before regular wake up time and maximise outdoor light during the mornings.

They were also asked to go to bed two-three hours before habitual bedtime and limit light exposure in the evening, have fixed sleep/wake times on both work days and free days and have breakfast as soon as possible after waking up, eat lunch at the same time each day, and refrain from eating dinner after 7 p.m.

“We wanted to see if there were simple things people could do at home to solve this issue. This was successful, on average allowing people to get to sleep and wake up around two hours earlier than they were before,” Bagshaw said.

Also Read- Cisco Unleashes the Capabilities of the New Network

“Most interestingly, this was also associated with improvements in mental wellbeing and perceived sleepiness, meaning that it was a very positive outcome for the participants.” (IANS)