Sam Bhide
Apr 11, 20231 min
π΄Sleep is important for repair and recovery of human body.
π΄On an average an adult needs between 7 and 9 hours.
π΄Sleep consists of REM (light) and Non REM (deep sleep)distributed in 4-5 cycles/ phases.
I
π€What happens if we are sleep deprived β
ππΌ Poor metabolism
ππΌ Weight gain
ππΌIncrease cortisol levels (stress hormone)
ππΌLow libido , decreased testosterone
ππΌ Increase in blood pressure
ππΌ Increase in risk of diabetes
ππΌRestless leg syndrome
ππΌIncrease incidence of mental health issues (depression , anxiety )
ππΌPoor social functioning
ππΌMuscle weakness , fatigue, poor stamina
ππΌ Reduced pain tolerance
ππΌPoor healing / recovery
π€What can we do to improve our sleepβ
π Exposure to daylight improves sleep quality
πΆββοΈRegular exercise improves sleep deep sleep
π Good Bedtime routine
ππΌNo screen for 30-60 minutes before bedtime- you can use smart phones and apps
ππΌ Mindfulness techniques -listen to calming songs, stories , reading books , journaling
ππΌGood sleep environment- Dim lights, calming scents , comfortable mattress and pillows , block out noises
ππΌNo or cut down on π¬, πΊ, βοΈ
If you are struggling with insomnia trial following resources as well acupuncture to improve your sleep health or contact your GP
https://www.sleepfoundation.org/sleep-hygiene
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6320184/
#sleep #sleephygiene #sleepdeprivation #insomnia #exercise #healthyeating #physicalwellness #mentalwellness