We have heard that muscles are not built when you are working out. During that time, you are only breaking them down, and the actual muscles build when you bring your body to rest. This principle applies not just to physical fitness but also to mental health, as our minds require periods of rest and recovery to grow stronger.
As human beings, we mostly ignore the importance of a good or sufficient amount of sleep. Due to the high level of competition around us.
We are always in a hurry and try to achieve everything before others, forgetting that our brain and body need proper rest to function in the best way.
Sleep is a time of relief for our mind as well as our body.
It consists of REM and non-REM sleep, also termed quiet sleep. These are two different and separate states of sleep that exist one after the other repeatedly in cycles and reflect differing levels of brain nerve cell activity.
The Ayurveda also says that sleep has a great value and is one of the crucial pillars (upastambha tray) that supports life. Nidra is as important as food.
There are various health issues a person might face if his or her sleep quality is not good.
Some of the common ones are headaches, body pain, heaviness of the eyes, anxiety, depression, and suicidal thoughts. A person is also likely to have psychotic episodes, as insufficient sleep can trigger mania, psychosis, or paranoia, which can make existing mental health symptoms even worse.
What is more concerning is that the immune system gets weaker and the infection-fighting antibodies also decline.
Therefore, it is important for a person to understand that their body requires sleep to fight contagious diseases effectively.
If lack of sleep continues for a long time, it increases the risk of developing obesity, diabetes, and heart and blood vessel-related diseases.
Ways to Improve Sleep Quality
There are several methods that you can incorporate into your daily schedule to improve sleep quality and mental health. A few of these are mentioned below:
Sleep Schedule:
You can make a schedule for your daily tasks. Plan a sleep schedule as well, and make sure to follow it religiously. A good sleep should be between 7-8 hours every day.
Good Eating Habits:
There is an undeniable connection between sleep and food. Therefore, keeping a watch on what you eat and drink, along with the timetable of your eating, plays an important role.
It is recommended not to go to bed after overeating or being hungry.
Also, too much sugar consumption can cause a lot of disturbance in your sleep. Avoid consuming certain foods and beverages before bedtime, as it can lead to poor sleep.
Bedroom Ambience:
Your bedroom ambience should be restful and peaceful.
Avoid Daytime Short Naps:
You should avoid taking short naps on days so that you can have proper sleep at night.
Meditation:
Meditation helps keep the mind peaceful and prepares your body to sleep. The heart rate slows down while doing meditation, and it lowers the levels of the stress hormone cortisol. These two things happen naturally when you sleep.
Power of Music:
Before bed, if you listen to slow music or classical music, it will help relax your mind and can prolong deep sleep phases.
Reading:
Reading is a good habit that not only enhances your knowledge but also helps your body get relaxed when it gets used to it.
Moreover, when you get used to reading a book every night, it begins to create a relationship between reading and sleeping, which helps to improve sleep quality over time.
Cognitive Behavioral Therapy:
Also known as CBT, it is the first treatment that is generally recommended to people dealing with insomnia. This therapy helps you find which thoughts and behaviors can cause sleep problems.
You will be taught how you can replace these thoughts and behaviors with positive thoughts and habits that will contribute to attaining sound sleep.
CBT focuses on helping a patient find the root cause of sleep problems and then guide them in overcoming the causes.
Road to Recovery
If you or anyone you know is dealing with an insufficient sleeping problem and have tried any of the above-mentioned methods, then do not wait further.
This is because if the condition persists longer, it can get worse day by day. Therefore, it is recommended to find a mental health rehabilitation center near you, or you can come to one of the best private clinics in India.
Athena Behavioral Health. It is now NABH-certified and has some of the best-in-the-industry experts who will first understand your condition and its criticality. After a detailed assessment, they will create a program best suited for you. Please feel free to reach us through email at customercare@athenabhs.com or call us at +91 9289086193. It is our privilege to take the pain out of yours!
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