As per studies, an average human needs 6-7 hours of sleep. But this is not possible for many of us. The digital world is one of the reasons for improper sleep. Due to the tremendous development in technology, we humans have lost our quality of sleep. Our gadgets have engaged with us and we are slowly getting in control of the technology.
Quality Sleep
Quality of sleep means a man should sleep continuously for at least 6 hours. It should start by rewinding the whole day for the first 5 minutes, then continue with the dreams that rest in our subconscious mind, which leads to deep sleep. And the same process will be reversed while waking up too. This deep quality of sleep will provide a refreshing morning and is very good for your health.
Factors that affect our sleep:
Importance of Sleep
A large part of the population considers that they can sleep at any time, whenever the time permits. Sleeping during the daytime can never compensate for the night sleep as Melatonin is a hormone, which secretes during the night especially while sleeping in the darkroom. Melatonin saves us from many diseases like cancer. Many started to use sleep masks for this purpose.
Reasearch about sleep
Scientists have been researching this quality of sleep for many years. This is happening all over the world and still, it’s an ongoing process on how to improve the quality.
Tips to Get a Good Sleep
We should do proper planning to avoid any works at night. Though one may not get the complete benefits of night sleep, people working on the night shift can try to sleep during the daytime so that they can get at least 60 -70 % benefits.
Importance of Supper
Supper plays an important role in our sleep as our body plans the sleep cycle according to the food we are taking at night. We need to take easily digestible foods at night but many fail in this case. Unfortunately, people like to have heavy food at night and the main reason behind this is skipping breakfast or having a namesake breakfast and lunch. We can have steamed food at night. Having food with little spices like cumin, garlic, ginger, etc will appease the nervous system.
Other things which could help with getting better sleep are:
Poppy Seeds
Soak 2 spoons of poppy seeds for 15-20 minutes. Grind it well like a paste and filter it. Take 1 spoon of poppy seed juice every night.
Nutmeg
Nutmeg is known for its aroma. It is very good for the nervous system too. This nutmeg should be taken in powder form. Take a spoon of nutmeg powder along with a glass of milk before bed.
Walking
One can go for a brisk walk in the evening for 30 - 45 minutes and take a bath after the walk. This really helps for a quality sleep.
Leg massage
Take few drops of castor oil and gently massage the feet for 5 minutes before bed. Such a massage will relax the nervous system and keep mind calm.
Healthy sleep is very important for a healthy life. So kindly regulate sleep with good food, good exercise, and good habits.
