Eight hours of sleep. If only we could master it, we’d be healthier, happier, calmer, sharper and generally all-Rounder versions of our format File: [7 MP4S, 1 JPG] File Size: 889.86MB
Natasha Kerry – 7 Steps to Better Sleep
Eight hours of sleep. If only we could master it, we’d be healthier, happier, calmer, sharper and generally all-Our usual puffy, groggy, yawning versions are better.-Eyes on your own.
About 35 to According to the UAE Census, 40% of UAE residents have experienced a sleep disorder at one time or another. to Arab Health Online: Sleep problems are a global epidemic that affects up to to 45 per cent of the world’s population according to The World Association of Sleep Medicine. Studies suggest that the long term is beneficial for medicine.-While long term poor sleep can be detrimental to your health, it is possible to improve your short-term quality of life.-term, our immune systems suffer and it leaves us zapped, irritable and unable to concentrate.
(*7*) says Dr Suresh Menon, medical director and a specialist in internal medicine, Lifeline Hospital, Jebel Ali, who says he sees two to Three patients with sleep disorders per week.
During particularly stressful phases like exams or relationship breakdowns, or after trauma, grief, physical illness or pain, it’s normal for sleep to Insomnia can be a problem for many people.
If your insomnia is chronic, you should speak. to Your GP is very important. Other than pills, therapy like counseling and cognitive behavioural treatment (CBT), can prove to be very effective.
If poor sleep is a minor problem that you cannot ignore, there are simple steps you can follow. to help.
1. Don’t stress about snooze
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Poor sleepers often fall prey to worry-eating habits. “The anxiety of thinking you’ll not be able to sleep is one of the things that feeds the problem,” Dr. Nerina RAMLAKAN, author of Tired But Wired : How to Overcome Sleep The Essential Guide to Problem Solving Sleep Toolkit.
Also, lying in bed worrying about the day’s events or things that might happen in the future is not going to help, but it’s a habit you can address.
Dr Ramlakhan recommends 12-Step toolkit includes adapting your daily activities, such as exercising, throughout the day to Writing a lot can help reduce stress. to-Make a list of things to do the next day before you go to bed.
It is a good idea-Kam Birdee, hypnotherapist and coach, agrees. “Keep a notebook by your bed and write things you’re worrying about. They’ll be out of your head and can be dealt with in the morning.”
2. Make a slumber-Enhancing your haven
Your environment has a huge impact on your mind. Therefore, it is important that you choose a tranquil retreat for your sleep. “If there’s clutter around you, it can be cluttering your mind,” Birdee.
Dr Ramlakhan recommends clearing your bedroom of all technology in order for a good night’s sleep, which means no computers or TV. If that’s not possible, at least find a way to hide work-Related stuff “If you lack space, make boundaries in other ways, for example a white sheet over your desk area,” She said.
3. Do you feel comfortable lying down?
We’re sensitive creatures, and even the smallest physiological factors can have our brain and body chemistry churning away – which is why physical comfort is vital for sleep.
Decent mattresses can be pricey, but we spend almost half of our lives in bed, so it’s definitely worth investing in one that offers you the right support and prevents back and neck pain. “People often forget that they’re in bed for hopefully eight hours a night. Multiply that by 365 days, that’s almost 3,000 hours a year,” Birdee.
4. Let there be less light and noise
There’s a reason we switch lights off at bedtime. Sleeping in darkness is crucial for the body’s production of the hormone melatonin, which plays a vital part in the sleep-Wake cycle “Adjusting little things can make a big difference,” says Dubai Herbal & Treatment Centre managing and medical director Dr Maria Ridao Alonso. “If curtains don’t have proper blackouts people tend to wake up earlier due to the light. Also if the AC is noisy, it can affect your sleep and of course a room that is too hot or too cold due to improper adjustment of the AC can disturb sleep.”
Consider investing in blackout blinds if light is a problem, especially if you’re a shift worker who sleeps during daytime. Eye masks have been proven to block out the light from outside. to Increase melatonin levels
Too much noise is another factor that can lead to problems. to You can ruin your sleep. Often it’s impossible to Eliminate all noise. Some people are more sensitive than others. to Earplugs may not be as loud as others, but they can help if you are waking up to noise.
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5. Retire from your devices
Smartphones and laptops are no help when it comes to this. to sleep – because many of us don’t know when to Turn off.
Nytol, a sleeping pill manufacturer, found that 53% of respondents admitted to taking Nytol. to going online in bed, with a quarter thinking they’re addicted to In bed, check your emails and social networks.
“It’s essential to turn off all technology; many people with sleep problems have an unhealthy relationship with technology,” Dr Ramlakhan.
“Every time you see that red flashing light, the brain produces a small dollop of dopamine – the feel-good hormone. This wakes us up, makes us feel good, albeit momentarily, and is partly what feeds the compulsion to keep picking up your phone.”
6. Don’t panic if you wake up
We’ve all been there; suddenly wide awake at 3am, only to spend the next few hours panicking about how we’ll get through the next day.
“If you wake up, try to avoid looking at your phone or clock and registering the time, as you’re more likely to start worrying about how little sleep you’ll get,” advises Dr Ramlakhan. “Instead, lie on your back and try consciously to relax each part of your body, starting from your toes and working up to your head and face. Breathe deeply and tell yourself it doesn’t matter if you don’t fall asleep and you’ll just use the time to rest and relax.”
If you find lying down in bed difficult to Take control, and then go! to Another room to Read a book to Distract your thoughts and then return to bed when you’re calmer.
7. Be mindful of what you eat.
Sleep can be affected by what we eat and drink. Dr Menon suggests that stimulants like sugar and caffeine be eliminated before you go to bed. She also recommends that you have a glass warm milk or a cup chamomile tea mixed with honey before bed. to Induce sleep.
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Birdee recommends that you eat your dinner earlier than usual and take a walk afterward. “A heavy meal before bedtime is going to be uncomfortable and can cause restlessness, as your body works overtime to ensure it’s digested,” She said.
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