SLEEP SCHEDULE
1st Step To Fix it For Healthy Lifestyle
Along with children adults also have a consistent sleep schedule.
Do you always feel tired after waking up? Or you are facing difficulties focusing at your workplace? If yes, then you surely need to fix our sleeping schedule. Because you are chronically deprived of sleep.
We all make sure that our children have a fixed bed tie and then a regular time to wake up. Do you ever think about why?. Well, because we believe that this helps our children to focus and concentrate more on studies, and it has also been observed that children with fixed sleeping schedules tend to perform better at school. They achieve higher grades, participate in class, and are active in extracurricular activities. This same thing applies to ADULTS too! They also need to have a fixed sleep schedule so that they can perform better at work and remains active throughout their day.
BENEFITS OF A CONSISTENT SLEEP
Apart from being focused on the workplace, consistent sleep has other benefits too. Getting a good night’s sleep is very important for our health. It has been observed that people with inconsistent sleep schedules and or quality sleep face a range of health issues. So if you fix your sleep schedule you will get the following benefits.
REGULATES CIRCADIAN RHYTHM
A consistent sleep schedule helps to maintain the body’s internal clock, also known as CIRCADIAN RHYTHM. Our heart rate, blood pressure, and other cardiovascular functions follow circadian patterns. This is the reason that people with inconsistent sleep are at higher risk of heart problems, obesity, and other metabolic disturbances. This means that to maintain our health we should try to have a regular sleep pattern.
IMPROVED SLEEP QUALITY
Having a consistent sleep schedule helps you to get better quality sleep, which is very important to feel energized and active after waking up. When we set up a routine we actually train our body that when it has to release the sleep hormone, melatonin, which helps us to fall asleep faster. Also a regular sleep schedule reduces disruptions during sleep and reduces the chances of insomnia. People who sleep and wake at a fixed time tend to have better emotional well-being and improved learning ability. They are also more efficient in decision-making and show better performance as compared to those with slee derivations.
INCREASED PRODUCTIVITY
We all know that o have a product we must feel energized and agile; and this will be only possible when we have taken a good quality rest. It has been observed that consistent sleep supports numerous aspects of cognition, including memory, and creativity judgment. People with sleep deprivation and insomnia tend to face daytime cognitive impairment and over a long time, inadequate sleep can put someone at high risk of cognitive decline and dementia.
OTHER HEALTH BENEFITS
There are some other health benefits that a consistent sleep schedule can offer. Consistent sleep also helps to prevent many psychological problems like stress, depression, anxiety, and irritability. We all must have observes that sleep-deprived people have a more tendency to get anxious compared to those who have consistent sleep.
Even such people face difficulty in stress management and tend to have more frequent emotional breakdowns. It shows that chronic sleep deprivation can lead to depression and other mental issues. Also it has been found that chronic sleep deprivation leads to inhibition of human Growth Hormone (HGH) which is responsible to burn fat and build muscles. This inhibition leads to a slower metabolic rate and weight gain. And we all know that obesity is one of the major causes of depression and diffidence.
Now I know that reading this might give you the impression that you must have a perfect sleep schedule, and for many of you that perfection is almost impossible and you may think that it is useless to even try. But believe me that would be a great mistake. Because what we are talking about is chronic deprivation of sleep, not staying up for one night or weekend. So don’t panic and try to get the best sleep schedule.
WHAT IS THE BEST SLEEP SCHEDULE?
The best sleep schedule is the one that works best for you. It didn’t mean that you have to sleep at night and wake up early morning. Being a night owl or an early riser depends on your genetics and it does not mean that you can’t have the best sleep schedule.
The best sleep schedule is the one that has:
1. CONSISTENCY
This means you sleep and wake up at a fixed time every day no matter whether it’s a weekday or weekend.
2. ADEQUATE HOURS
This means your schedule must consist of 7-9 hours of sleep.
3. GOOD SLEEP
This means that you sleep without any disruptions continuously for 4-5 hours at least. If you are having difficulty achieving this then try to train your body to release melatonin at bedtime by sleeping every day on a fixed time.
TIPS TO FIX SLEEP SCHEDULE
Some tips can help you to fix your sleep schedule:
Try to take less caffeine as much as possible during your evenings.
2. Avoid electronic devices
Limit your screen time be avoiding mobile phones, laptops, computers, tv, etc when you are in your bed.
3. Exercise regularly
Try to do light exercises like an evening walk or running to have a better sleep at night.
4. Avoid naps
Try not to take naps during the day especially close to your bedtime. If you are really in need of a nap, prefer a 30-minute afternoon nap.
5. Make a bedtime routine
Make a relaxing bedtime routine which may include a warm bath, skincare, or a head massage.
6. Cozy room environment
Maintain a cool, dark, and calm environment to promote sleep. You can use sleep music and some soothing fragrances too, like lavender.
7. Maintain correct position
Try to maintain the correct position by using the proper mattress and pillow.
In Conclusion,
All the content provided here is for your guidelines.
There is no need to take these as rules and overwhelm yourself. But it is important to fix your sleep schedule as it is not only important for your physical health but for your mental health also. And who doesn’t want to be productive and agile at work to showcase your abilities?
So Let’s start today and remember to be consistent. and stay touch with Healthy Hub for such guidelines and tips for Healthy Lifestyle.
