Less sleep and sleeplessness or insomnia is risky for health. Inadequate sleep can reduce the body’s resistance to disease, hormonal imbalances occur, blood sugar rises, blood pressure rises. If this persists for long-term then tiredness, inattention, problems with thinking and memory, irritable mood, etc may arise. Here are some tips to ensure adequate sleep:
- Follow a regular bedtime routine. Get into the habit of going to bed at certain times, and getting up at certain times.
- Go to bed only when you have sleep in your eyes. If you can’t sleep within 20 minutes of going to bed, get up and read. Read books or listen to music, or do something you like. But do not do anything that stimulates the nerves, such as watching news, movies, etc.
- Bedrooms and beds should only be used for sleeping. You should not work in bed with laptop, browsing mobile phone, playing games, eating and drinking etc.
- Do not drink tea, coffee, etc. within 4 to 6 hours of sleep.
- Get out of the habit of waking up late. People who have trouble sleeping should not sleep during the day.
- Do not take sleeping pills without doctor’s advice.
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