Take that nap, it’s good for you
It seems we are the only generation who continue to complain about sleep deprivation and yet refuse to sleep when we get time. The world has woken up to the importance of sleep. Gone are the days when grandparents used to admonish kids for sleeping too much or labelling them as lazy. Actually, it has been proven that a good sleep can do wonders to your health — both physical and mental. A well-rested person is much more active and alert than a sleep-deprived one.
As we celebrate World Sleep Day this week, let’s see how we can build a habit of good rest.
- Studies suggest that stable bedtimes and rise times are associated with better sleep quality in young, middle-aged adults, and seniors. Regular sleepers have better mood, psychomotor performance, and academic achievement!
- Sleep is involved with many physiologic systems such as memory consolidation, control of inflammation, hormone regulation, cardiovascular regulation and many other important functions, therefore insufficient sleep duration and poor sleep quality will be associated with several significant adverse health outcomes.
- It is important to inculcate a healthy habit of regular sleep among kids. And routine is the best way to do it. Make sure you put your kids to sleep at specific time and wake them at a fixed time as well.
- Same goes for you too. If you are in the habit of taking a nap, do not exceed 45 minutes of daytime sleep.
- Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
- Maintain a routine, like a lullaby or bedtime story, changing into pajamas etc to make kids realise that the process of going to bed has started.
- Exercise regularly, but not right before bed and use comfortable bedding. Try not to use the bed as a substitute for office work or recreation. Beds should only be for sleeping or resting.
- Let you children understand the importance of sleep. Screen time should be away from the sleep time. Watching something on screen just before going to bed is not a good idea as it may result in restless sleep.
- Most of all, enjoy your sleep time. It is the most relaxing exercise you can give to your mind and body. And the benefits are immense too!