Improve Your Sleep Quality: Solutions for Sleep Disorders

Tossing looks good on coins, not so good on you. But unfortunately, many people today are tossing and turning around on their bed in the hope of finding sleep.

Call it insomnia, sleep deprivation, or sleep apnea - today’s generation is experiencing sleep-related issues than any other.

It has become so common that getting a good night’s sleep is considered as a boon and people who didn’t get it are doomed. Why so? Let’s find out.

The ABCs of Sleep

Ever wondered what is sleep? Why should we sleep at all? The answer for these questions is really interesting.

The Definition of Sleep

By definition sleep is a state of mind and body characterized by an altered sense of consciousness, reduced physical activities and an inhibited state of sensory awakeness.

We need sleep for growth, to conduct important nerve functions that include memory, intelligence, and the very ability to think.

The Science of Sleep

Brain chemicals, also known as neurotransmitters, decide whether one should be awake or doze off. And they take this call depending on the neurons they are currently on.

• If they are on the brainstem - Serotonin and norepinephrine are produced to keep the person awake.
• If they are at the base of the brain - Simply turns off the signals which otherwise keep us awake.

Even though we have gained some deep insights on the science of sleep, there is so much to learn about this unique state of body and mind that everyone needs sufficiently.

The Impact of Lack of Sleep

The cumulative impact of sleep-related issues are closely associated with a range of chronic health issues that have deleterious outcome.

Starting from increasing the risk of hypertension, diabetes, and obesity, sleep disorders can open doors for cardiovascular and cerebrovascular issues by creating blocks in the arteries.

There is concrete evidences that claim 7 out of 15 chronic and dangerous health issues are triggered by lack of sleep or inadequate sleep.

Besides the physical issues, sleep is the prime reason behind mental issues that include mood swings, being cranky, demotivated and depression.

How Much is Not Much

Some surveys state 8 hours is the sweet spot for a good sleep and some state it’s 9 hours. But only the individual knows how much ‘ZZZ’ time he or she needs.

Sufficient sleep rejuvenates the body and mind. If you are feeling relaxed and refreshed after a night’s sleep, maintain the same sleep routine.

Sleep is as important as food or physical activity. Finding the food and workout choices that suit your body type takes time. It is the same with quality sleep as well.

Tips to Improve Sleep and Its Quality

We are all born sleepers and the ability of sleep should come naturally. If we are finding it difficult to do it, we have messed it up somewhere for so long!

But fret not. You can bring in things into order by following the most followed sleep enhancing tips. However, if your lack of sleep has turned into a disorder, you should consider sleep therapy.

Everything On the Clock -

• Discipline in life can cure many illnesses, including sleep depravity. Follow a strict sleep routine to cure most of your sleep deprivation.
• Eat right at the right time, exercise daily in the morning and evening.
• Have enough exposure to your body under the sun and completely avoid watching mobile, laptop or TV screen at least 2 hours before sleep.

Best Foods for Good Sleep -

• Melatonin is responsible for sleep. And minerals such as magnesium and phosphorus enhance sleep quality.
• Foods such as almonds, walnuts, fatty fish and turkey are great natural resources for these two sleep-enhancing sources and many others.
• Drinking passionflower tea and chamomile tea, and kiwi fruit juice can also help with your sleep.

Exercises for Sleep -

• Exercise is a great way to release mental and physical stress and a stress-free body can go to sleep with ease.
• It can be a long walk or jog - sweat enough outdoors everyday morning and evening for better quality sleep in the night.
• If you practice yoga, there is nothing like that to get good sleep. Breathing yogic practices such as padmasana, vajrasana and meditation not only keep you away from medications but also increase your sleep quality.

Stay Positive

• The word ‘positive’ is probably the most used term in wellness blogs like this. It’s not easy to stay positive always.
• But this one trick can help you remain calm even in the situations that make you restless and stressful.
• Practice the art of acting to things instead of reacting. Reaction is uncalled and action is always welcomed!

These sleep recommendations can help you have some shuteye only to an extent. If you are still tossing around at night, think of consulting a sleep specialist.  Consider Vikram ENT Hospital - An ENT specialty hospital that has been deep rooted in consulting and treating all ENT related issues!