Have you felt that at times you are not on top of your game or simply not yourself? Feeling drowsy, irritable or mildly depressed can be easily neglected or mistaken as being under the weather. We might feel that way when we have problems in our private life or have taken on new responsibilities at work. However, feeling drained might also be a sign that you are suffering from sleep deprivation.
Sleep deprivation is common these days as we are trying to juggle our work, family and social life. However, getting a good quality sleep is as important as eating healthily. Adequate sleep is key to a healthy lifestyle and can benefit the body in multiple ways. It can improve heart function, help with weight management and support a positive mind-set. Sleep deprivation on the other hand, can increase the risk of chronic health problems such as high blood pressure and cardiac ailments.
On that basis, I would like to share some simple tips for a good night’s sleep.
Create a bedtime ritual: Try to go to bed at the same time every night. This will help set your body’s internal clock and optimize the quality of your sleep. Spraying lavender on your pillow or applying good quality Jasmine essential oil around your neck can help you calm down so consider doing this if you find it difficult to get to rest.
Try meditation: Believe me meditation, even for 5 minutes before bedtime can work miracles. Various types of deep breathing exercises are helpful to bring the stress levels down, especially at bedtime when you need to focus on sleep rather than the next day already.
Lastly, pay attention to what you eat! Neither go to bed hungry nor stuffed. Your discomfort might keep you up or cause nightmares. Having tea, coffee or alcohol just before bed is a bad idea, as the effects of caffeine or alcohol take hours to wear off and can wreak havoc on quality sleep I hope you find my tips helpful to get to sleep and remember to also follow on specific ritual in the morning – start the day with a bright smile on your face. This way you are creating a positive feeling.
To start your day with and after a good night’s sleep smiling will be even easier.
Wishing you a peaceful sleep!
Vidhi Patel, R&D Consultant & Nutrition Consultant at Minerva Research Labs