Rules and Remedies of Sleep

Sleep is important for brain functions, including how nerve cells (neurons) communicate with each other. Brain and body stay remarkably active while we sleep & play a housekeeping role that removes toxins in the brain. Benefits of good sleep includes helps heart health, promotes growth, supports weight management, reduces risk of injury, helps combat germs and keep immune system stronger, increases attention span, boosts memory and learning.

10 3 2 1 0 Rule:

10 hours before bed: No caffeine, 3 hours before bed: no food or alcohol, 2 hours before bed: no more work, 1hour before bed: No more electronic devices (Shut off all phones, TVs & computers).

We need 8 hours of sleep per/day. It can take up to 4 days to cover from 1hr of lost sleep and 9 days to completely eliminate sleep debt.

Side effects of disturbed or inadequate sleep:

Inadequate sleep has increased risk of chronic conditions which has severe consequences on both our physical and mental health.

Not getting enough sleep makes us more emotionally unstable. Lack of sleep can cause you to have very strong emotions, such as extreme sadness or anger. Disturbed sleep effects your emotional and physical health leading to negative effect on your memory, concentration, mood and boosts risk of depression, obesity, type 2 diabetes, heart disease and high BP. Side effects of not sleeping for 24 hours can cause irritability, drowsiness, impaired judgement, short term memory loss, increased blood pressure etc.

Remedies:

Wake up early: It helps regulate your body’s biological clock and establish a regular sleep schedule. It helps in increases the productivity in the morning as they have a fresh and clear mind.
Exercise daily: Physical activity regulates body temperature, changes levels of chemicals in the brain like serotonin, endorphins, stress hormones which helps get good sleep.
Eat right food: Consuming late-night snack, sugar, caffeine, alcohol triggers serotonin which aids sleep Manganese, Omega 3 fatty acids, iron, vitamin D, zinc, fibre rich foods helps in secreting more of melatonin which improves sleep. (Green leafy vegetables, legumes, nuts, whole grains)
Avoid Heavy Meals Before Bed: Large, heavy meals close to bedtime can lead to discomfort and indigestion, making it challenging to fall asleep.
Keep yourself hydrated: Dehydration affects the production of melatonin which makes it harder for falling asleep.
Establish a Bedtime Routine: Engage in activities such as reading, taking a warm bath, or practicing relaxation techniques to promote a peaceful night’s sleep.
Ensure a Sleep-Conducive Environment: Keep the room cool, dark, and quiet to facilitate falling asleep and staying asleep.

Tip: Consuming Warm milk with turmeric + ashwagandha / cinnamon or almonds at night helps sleep faster and better.