I used to sleep an average of 4 to 5 hours a night. It was not a good habit and definitely not healthy at all. A lot of times I felt easily stressed and tired. I couldn’t concentrate much on some paper works. There were also times wherein my eyes got red and painful. Generally, lacking enough sleep is a rough condition. In the long run, it can affect your health.
What do you get if you do not have enough sleep? There are certain possible negative results of this. First, the risk of getting heart disease can be increased over time. Mental or psychological problems and depression are also potential to develop. Another condition that may occur in later life is Alzheimer’s disease.
Experts suggest sleeping at least 7 hours and a maximum of 9 hours. The effect is much healthier, of course. You become more optimistic, look pleasant, and feel a lot better. To have a greater chance of achieving those, here are different ways to avoid sleep deprivation.
1. Eat Smaller Meal for Dinner
Indigestion can give you difficulty in sleeping. That’s why it is always recommended to have dinner as early as possible. There must be enough time for your belly to digest particles from foods. In addition, do not try to eat more after dinner. Sure, you can have some handful of snacks but not to make you feel full or bloated.
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2. Avoid Drinking Caffeine or Alcohol
Before bedtime, you must not have any glass of beer, wine, or coffee. These are beverages that can induce you to keep awake. It is better that you drink some green or herbal tea, which helps make you easily feel sleepy.
3. Do Not Smoke
It is not also advisable to smoke cigarettes right before heading to bed. Even if you are a smoker, make it a habit to keep of cigars 2 hours or more before you sleep.
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This is not only a healthy routine, but also a great way to help you fall asleep much easier. You can do a light form of workout, such as yoga or crunches. That way your body feels a bit tired, which ultimately lead you to a better sleep throughout the night.
5. Take a Warm Shower
Soaked in warm water in the tub or running hot water from the shower is also helpful. When your body becomes warm, it will be set into a sleepy mode. It also helps more if you use lavender as your bath soap. This essential oil has a soothing effect that makes your body feel calmer.
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6. Turn Off the Lights
It is always easier to fall asleep if the room is dark and quiet. Unless you cannot sleep without lights, you must keep them switched off.
7. Have Sex
If you are married or living with a partner, this kind of session can make your body relaxed afterwards. You are able to breathe deeply, which is helpful in making you feel a bit calmer and less stressed.
8. Sleep at the Same Time
The body has its own clock in terms of sleeping and waking. If you are used to sleep around 11, that’s more likely the time you easily fall asleep. So, ensure to make it a habit for you to sleep at the same time, and also wake up at the same time. But remember to wake or get up after 7 or 8 hours.
Sleep deprivation is one thing you must never tolerate. The best thing you can do is to follow the suggestions as listed above.