As a new study reveals that three quarters of Britain’s workforce are getting less than the recommended eight hours sleep a night due to worries about job security and finances, we look at how sleep deprivation can affect health, the many conditions that can disturb a night’s rest, and how to get the best sleep possible. How can I sleep better is the question needs to be answered in detail and we have tried best to do it as follows.
Good sleep is as vital to our well being as healthy eating exercise- but it’s often the first casualty in today’s hectic world. Busy people wrongly believe that it won’t hurt to cut back on something which takes such a large chunk out of their packed schedules. Whatever the reason for missing out on sleep, it can lead to a whole host of health problems, aside from feeling tired and wretched.
Poor sleep has been linked to increases in diabetes, obesity, hearth disease, depression, and suicidal behaviour and sleeping six hours or less a night has been shown to increase mortality. In addition, even if you are not tired yourself, you could be killed by someone who is tired. Drivers now kill more people on Europe’s roads than drunk drivers.
Sleep expert Dr. Neil Stanly believes the vital health and wellbeing messages about good night’s sleep simply not getting through to the public. Although we have a lot of health warnings about died and exercise, the health messages around sleep are less well-made. People see sleep as disposable. We have become so much busier these days. But decent sleep will do you more good then diet or exercise, because it’s the bedrock from which you can build these healthy measures.
If you are sleep deprived, however, other healthy measures may simply crumble around you. Aside from the fact that if you are tired, you are less likely to exercise, sleep is when muscle stress that’s occurred during exercise is repaired-so lack of sleep means lack of repairs. In addition, sleep deprivation isn’t good for your figure, as the more tired you are, the more you crave sugary foods. A recent study found that young men are 22% more calories when they had four hours of sleep the night before, compared to when they slept for eight hours/ so, as well as simply feeling better after a good’s sleep, your diet and exercise regimes can benefit too. But question is that what is a good night sleep?
We are often told the recommended amount is eight hours, yet Dr. Stanley says it is not clear where the eight hours claims came from. What is important with sleep is that you get the amount you need, he stresses.
Anywhere between 03 and 11 hours can be considered normal. The way to know if you are getting the right amount of sleep is simply by thinking about how you feel during the day. If you feel awake, alert, and alive, then you are probably getting enough sleep, if you feel tired, miserable and grumpy, then you probably need more.
However, getting more sleep may not be as easy as it sounds, while for some people, sleep deprivation is almost a lifestyle choice, for many it’s the result of stress.
In this day and age its stress which is one of the major causes of poor sleep, because of financial worries and job security, we have also just got more things on our plate said by Dr. Stanly. If it is not stress stopping you from sleeping, it could be one of the may medical conditions that affect our rest, around 25% of the United Kingdom (UK) population are thought to suffer from some form of sleep disorder, with the most common being insomnia, sleep apnoea, cramps, restless legs and snoring.
It’s estimated that snoring affects 3.5 million people in UK. Many tired people afflicted by snoring and other sleep conditions will eventually visit their GP in desperation. Doctors then need to assess whether patients are suffering from a true medical problem, or are missing out on sleep due to lifestyle factors. These can be anything from a noisy street, thin curtains or a cat which jumps on the bed, to a snoring partner.
If lifestyle factors are eliminated when a sleep history is taken, a variety of measures may be suggested, including cognitive and behavioral therapy. As a last resort, sleeping pills may be prescribed. Sleep is the foundation on which to build a good, healthy and happy life. We have given some tips about natural ways to sleep better at night:-
- Establish fixed times for going to bed and waking up (and avoid sleeping in after a poor night’s sleep).
- Try to relax before going to bed.
- Maintain a comfortable sleeping environment (not too hot, cold, noisy or bright)
- Try not to nap during the day.
- Avoid caffeine, nicotine and alcohol within six hour of going to bed.
- Avoid exercise within four hours of bedtime (although exercise earlier in the day is beneficial)
- Don’t eat heavy meal late at night.
- Try not to clock throughout the night.
- Temperature of your room should be normal. Too hot or too cold environment of room can disturb your sleeping.
- Your bed and mattress should be comfort.
- Do not drink too many liquids at evening.
- Don’t smoke before sleeping.
- Postpone your worries and problems for morning.
- If you are not feeling well on bed, take some exercise for a while.
- Bath before bed can help to sleep better.