How many hours did you sleep last night?
Did you wake up feeling rested this morning?
Do you find yourself always cutting your sleep time short when there is a lot to do?
We stay up late to finish that project, to binge-watch our favourite TV show or even just scroll through social media. And we tell ourselves that we will catch up on our sleep later. However, sleep is like a plant that needs regular watering. You can’t neglect it for days and then try to make up for it with a sudden bucket full of water.
You are not alone on this though! India is reportedly the 2nd most sleep-deprived nation in the world! The findings from Wakefit’s Great Indian Sleep Scorecard showed that 88% of individuals engage with their phones before going to sleep, which is believed to be a major factor in the nation’s widespread sleep issues.
The Importance of Sleep
Sleep plays a crucial role in our overall health and functioning. It is during sleep that our bodies repair and regenerate cells, consolidate memories, and process emotions. Lack of enough quality sleep has been linked to a wide range of health problems including obesity, diabetes, cardiovascular disease, and depression. In the short run, inadequate sleep can also impair cognitive function, memory, and decision-making, making it difficult to perform well at work or school.
The Impact of a Busy Lifestyle on Sleep
Have you called yourself a night owl and told that you do your best work late at night?
How many times have you said “just one more episode” and it was already dawn before you stopped watching the show?
It’s understandable that the first thing you can think of to cut time from is sleep. Unlike other commitments, this is completely in our hands. It has also become common for many to struggle to fall asleep due to stress, anxiety, or overstimulation from electronic devices. Work is more demanding than ever and so is the urge to have a happening social life. There is an expectation to be constantly productive that we ‘should’ be doing something all the time. All these can contribute to long hours and irregular sleep schedules.
But these irregular sleep habits will disrupt your circadian rhythm and will leave you feeling groggy and unproductive the next day. When you do something highly stimulating like scrolling through social media or watching a Netflix show, it suppresses the production of melatonin, the hormone that regulates sleep, making it harder for you to fall asleep. Low-quality sleep and insufficient sleep will affect your overall wellness and mental clarity.
Tips for Getting Better Sleep
Try following these steps to help you get quality sleep regularly:
1. Establish a Routine: Try to go to bed and wake up at the same time every day, even on weekends. Set an alarm to go to sleep if needed. It might be difficult in the beginning. But as your body gets used to this, it will become easier. This helps regulate your body’s internal clock.
2. Create a Relaxing Bedtime Routine: If you find it difficult to fall asleep in the night, try doing some relaxing activities before bed, such as reading, taking a warm bath, or practising meditation or yoga. Dim the lights and play ambient music an hour before you have to sleep to set the tone.
3. Limit Screen Time: Avoid using electronic devices, such as smartphones, tablets, and computers, at least an hour before bed.
4. Create a Sleep-Friendly Environment: Make sure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress and pillows. You can also use calming scents like lavender if they help.
5. Watch Your Diet and Exercise: Avoid heavy meals, caffeine, and alcohol close to bedtime. If you feel like you are not tired enough to sleep after a day’s work then try exercising regularly. Healthy eating and workouts help improve sleep quality.
By following these tips you can ensure that you get good quality sleep every day. If you find yourself struggling to sleep even after taking these measures, please check with your doctor. Prolonged insomnia shouldn’t be taken lightly as it can negatively impact the quality of life and health of a person.
You may have to put efforts into fixing your sleep cycle until you can answer comfortably the following.
How many hours did you sleep last night?
7-9 hours of solid sleep!
Did you wake up feeling rested this morning?
Oh yes!
Do you find yourself always cutting your sleep time short when there is a lot to do?
No, I prioritise my sleep because it’s crucial for my well-being.