How to Get a Good Night's Sleep

By:Vasudha Bhat, Onlymyhealth Editorial Team,Date:Sep 29, 2014

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The role of getting a quality sleep is vital for our body to function better in every aspect. Simply, enough sleep is important for overall physical and mental well being. If you are deprived of quality sleep, it could possibly lead to high blood sugar and weight gain.
  • 1

    Importance of Sleep

    A good night’s sleep means a healthy body and an active mind. Sleep deprivation or insomnia can lead to many health-related troubles like low energy levels and obesity. You may feel irritable the next morning and your enthusiasm to take part in your daily activities would be sent to ruins.

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  • 2

    Why Sleep Affects Weight

    Various researches have shown that insufficient sleep creates a negative impact on appetite regulation. Leptin hormone regulates the appetite when your body has enough food and Ghrelin hormone detects a need for food in our body. Lack of proper sleep increases the growth of ghrelin hormone which adds to your hunger and eventually makes you eat more and also weigh more. Meanwhile, it is also evident that sleeping more than 8 hours also leads to obesity.

    Follow these steps to ensure a healthy and optimum sleep for your body.

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  • 3

    Listen to Your Body Clock

    Don’t go that extra mile if your body is not permitting. Working recklessly without any proper break makes us prone to sleep disorders. Just as our vehicles need oil and gas to run; our body also needs adequate sleep to restore itself.

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  • 4

    Routine Your Sleep

    Try to develop a sleeping habit to wake up and go to bed at the same time every day. Don’t stimulate your activities like working on computer, watching television, having long conversations on phone after 8 p.m.

    Say no to coffee: Get rid of your coffee drinking habits during late in the day. Try to decrease your caffeine intake in the form of tea or coffee soon after lunch as caffeine stays in our body for more than eight hours and is one of the largest factors contributing to sleep disorders.

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  • 5

    Dieting won’t Help

    Not eating properly or avoiding carbohydrates in order to lose weight put you at a risk of low sleep. Before dieting, go to a dietician or a diet expert to chalk out a suitable diet plan for you which will ensure that you don’t lose on any vital body requirement.

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  • 6

    No Large Meals

    If you are suffering from indigestion, avoid taking large meals prior to sleep. It will cause indigestion and make you to wake up more frequently to urinate at night, thus, affecting your sleep in a big way.

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  • 7

    Regular Exercise

    A routine workout is necessary to maintain a proper amount of sleep. Exercises also help in regulating the body metabolism. But it is important to keep in mind that working out late in the night is not a healthy option.

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  • 8

    Maintain a Sleep Diary

    To rectify a mistake, you must first recognize it. Understand how your habits have an effect on your sleep. Track your sleep every day for duration of 2 weeks. Note down the time you go to bed, the time it takes you to fall asleep, how many times you wake up during the night and how you felt in the morning.

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  • 9

    Stop Smoking

    The nicotine content found in cigarettes can wreck havoc on your sleep. Moreover, many smokers experience withdrawal pangs at night. People who smoke are 4 times more likely to feel tired after night’s sleep than people who do not smoke. Smoking also triggers other sleep disorders like sleep apnea and breathing problems.

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