Irregular working hours, issues like insomnia or just binge-watching Netflix can leave adverse effects on your health. If you’re looking to waste a few more hours in the night, you might want to know about a new research which suggests that fewer sleeping hours lead to more weight gain. Less sleep leads to slow metabolism and an impact on diabetes and obesity.
Lack of sleep doesn’t only affect you physically, but it may also lead to changes in mood, energy, lack of motivation, irritability, and much more. You will feel dizzy whole day and this will make you preoccupied, tense, and your tension about lack of sleep can add to your troubles.
People with lots of responsibilities like taking care of small children or family members, Household work, and insomnia can make you feel more overwhelming – especially when tired.
Sleep is crucial for the digestive cycle. When you do not get enough sleep, it slows down everything. Our brain is responsible for controlling hunger and hormones – impact from insufficient sleep. Lack of sleep leads to too much production of Ghrelin, which means you feel hungry and lack of energy leads to a craving for sugary snacks, which results in weight gain. If you don’t sleep for more days, it can lead to insomnia and serious health risks. Lack of sleep can lead to mental health problems and medical conditions besides weight gain. It includes:
- Stroke
- Asthma
- Seizures
- Sensitivity to pain
- Weak immunity
- Diabetes
- Obesity
- Heart diseases
- High blood pressure
- Weight gain
Mental disorders like:
- Anxiety
- Depression
- Frustration
- Confusion
Higher risk of accidents included:
- Performance at school or work
- Memory
- Judgment
Not having proper sleep at night due to extended hours of sleep during the day, lack of exercise, too much noise or light, recent job loss, death, or jet lag can lead to insomnia and leave adverse effects on our sleep and health besides weight gain. So here are some tips to stop listening to the tick-tock of the clock and get a good night’s sleep without medication.
Sleep hygiene
Sleep hygiene is an accumulation of habits to help you fall asleep fast and easily. The best part is you can develop sleep hygiene on your own. Here are the Do’s and Don’ts to help you;
Do’s
- Follow regular sleep routine (sleep at the same time and wake up at the same time) every day
- Give 30 minutes daily for vigorous exercise. You can also practice relaxing exercises like yoga or mindfulness breathing in the evening. You can also go for yoga teacher training in Rishikesh for deepening your practice.
- Take a sufficient amount of daylight exposure. Open the blinds in the morning and go out during the day. It will help the brain regulate the body’s rhythm properly.
- Take a shower or warm bath before going to bed
- Ensure the sleep environment is relaxing and pleasant. The room must be comfortable.
- Do not watch TV, work, or eat in bed.
- If you’re turning and tossing gets out of bed. Go to bed sleepy
- Turn the alerts of your mobile
- If you’re not able to sleep for 20 minutes leave the bed do something relaxing and come back.
Don’ts
- Avoid drinking beverage which included caffeine in the afternoon
- Do not ingest too much alcohol. Avoid having a second glass of wine.
- Don’t eat heavy and large meals close to bedtime
- Don’t use a laptop, mobile, and another device on the bed
Yoga
Daily practice of yoga, mindfulness meditation, and yoga Nidra can be highly beneficial for dealing with sleeping issues. Yoga leads to good sleep without negative impacts. If you used to be a regular practitioner or simply a beginner you can go for 200 hour yoga teacher training in India for deepening your practices. Enroll in a yoga teacher training in India and learn more about this ancient science which can change your life and you for good.
