Healthy and, especially, restful sleep is quite rare nowadays. Or, a restful sleep means a healthy future.
Healthy sleep means a lot to the well-being of the whole body. Untreated, long-term sleep disorders come with a lot of medical problems.
Sleep accounts for a third of life. The quality, duration and depth of it depend on the improvement of our daily lives. And the way we carry out our daily activities with or without a boost. A few sleepless nights are enough for the body to fall apart. Because lack of sleep unbalances the body’s ability to control blood sugar levels and use insulin.
In the long run, along with other factors, lack of sleep increases the risk of type II diabetes. It is just an example of the multiple interconnections of chronic diseases with our way of resting. Also, insufficient sleep slows down the metabolism, so it increases the risk of obesity, but it is also a risk factor for hypertension and cardiovascular problems. ”
10 Tips for Healthy Sleep
- Set the bedtime and wake-up time.
- If you are in the habit of taking a nap, do not exceed 45 minutes of sleep during the day.
- Avoid excessive alcohol intake 4 hours before bedtime and do not smoke.
- Avoid caffeine 6 hours before bedtime. This includes coffee, tea and sour drinks, as well as chocolate.
- Avoid heavy, spicy or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
- Exercise regularly, but not just before bed.
- Use comfortable bed linen.
- Find a comfortable temperature setting (21 degrees) for sleep and keep the room well ventilated.
- Block all distracting noises and eliminate as much light as possible.
- Reserve the bed for sleep and sex. Do not use the bed as an office, work room or recreation room.
Sleep disorders should be treated
Most sleep disorders can be prevented or treated. But less than a third of those who suffer ignore this problem and do not seek professional help.
It is important for people to understand that sleep, as well as exercise, hydration, and nutrition play a role in the proper functioning of the body. There are three things to look out for:
long enough for the person to be rested and alert the next day,
continuity, ie sleep periods must be without fragmentation and
depth. Sleep should be deep enough to be restful. All this is the key to a healthy future on all levels.