Seven Ways to Improve Your Sleep in 2022

Are you a night owl who spends the night tossing and turning from one side of the bed to the other?

Or are you someone who doesn't get out of bed until late in the morning?

If you've nodded my dear friend, it's high time you corrected your sleep schedule.

Healthy sleep is an essential bodily function that regulates the body and mind. But currently, the disruptive work environments, dietary habits and uncertainty around us have severely impacted us.

There could be multiple reasons you might have a messed up sleep routine, but we all agree on the fact that the pandemic should be blamed.

In a study by the American Academy of Sleep Medicine, 95% of people suffered from insomnia and sleep disorders during the Covid-19 pandemic.

And that is alarming! An average adult needs six to nine hours of sleep for better bodily function. And suppose you don't get enough sleep.

In this case, it may affect your abilities, e.g. B. Your ability to concentrate, make informed decisions, etc.

This article is about the importance of sleep, the science behind sleep, and how to fix your messy sleep schedule.

Let's dive in!

The science behind sleep

Sleep is an essential function that supports your brain function and overall health. Sleep recharges the body and mind, leaving you feeling refreshed and awake. It also helps keep the diseases at bay.

But have you ever wondered how chronic sleep deprivation can become a sleep disorder?

To understand that, let's understand the science behind sleep.

Our body has an internal clock that regulates when we sleep and when we wake up — essentially, it controls our sleep cycle. The internal body clock is responsible for how long we sleep and go to bed, and the clock works on a 24-hour cycle known as the circadian rhythm.

Our brain releases a hormone called adenosine that is linked to your sleep drive. Adenosine levels are increased during the day and decreased at night, which helps you fall asleep at night.

Wondering how your brain decides if it's day or night?

Well, your brain has certain nerves in the hypothalamus known as the suprachiasmatic nerves that help the brain decode whether it's natural or artificial.

When the nerves decipher that the natural light has faded, melatonin is released, making you sleepy.

Similarly, when exposed to natural rays, it releases cortisol, which radiates energy, wakes you up, and gets you ready for the day.

Your body adjusts to a sleep pattern, and this is how your sleep works.

But when your sleep pattern is altered, the melatonin and cortisol balance is affected. As a result, your brain has a hard time adapting, causing multiple illnesses and leaving you dull and unproductive. If not treated early, you most likely have serious sleep disorders such as insomnia.

Why do we need enough sleep?

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If you're not getting enough sleep, I have bad news for you. Studies have found that people who don't sleep at least 6 hours a day suffer from poor attention span, restlessness, mood swings and difficulty making quick decisions.

In addition, lack of sleep has been linked to a higher risk of type 2 diabetes, cardiovascular disease, stroke and poor mental health.

The pandemic is having a drastic impact on people's sleep regimes, especially teenagers. Excessive use of smartphones and devices that emit blue light is a leading cause of insomnia in the US population.

So it's high time to set your sleep schedule in place and head into 2022 with a healthy lifestyle. Suffice it to say that proper diet and lifestyle contribute to sound sleep.

Also, here are some of the benefits of sound sleep –

Yes, you heard right. Research by the JAMA journal found that sleep deprivation is linked to suicide and depression. Healthy sleep reduces the risk of mental disorders, especially depression. Reduces inflammation

One study found that healthy sleep reduces inflammation in the body. The study also found that sleep deprivation could cause such diseases. Proper sleep can protect you from pain in your body.

A poor sleep pattern can affect your desire for a healthy lifestyle and your body weight.

Although the link between obesity and sleep isn't clear, proper sleep can energize you to exercise and maintain your body weight.

• It makes you socially and emotionally healthy

Healthy sleep has been linked to healthy emotional and social intelligence. In a study conducted by the Journal of Sleep Research, a person's empathy is directly related to a person's sleep habits.

Ways to improve your sleep

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It's never late than never! So, here are a few steps that can help you improve your sleep –

• Expose yourself to bright light during the day.

Sounds crazy right?

Well, as mentioned before, your sleep regime is regulated by the circadian rhythm. And one study proved that in people with insomnia, exposure to bright light during the day improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.

• Create a realistic bedtime schedule and stick to it every night, including weekends

Making a bedtime plan sounds easy. But the challenging part remains. So you need to set realistic goals that you can stick to. Also, it would be easier for you to strictly follow it every day.

• Keep your bedroom low-light and try scented candles.

Aromatherapy works great to help you sleep better. You can use scented candles or room fresheners, which can help you fall asleep quickly. Having low light in your bedroom and avoiding distractions can help you feel calm and have a sound sleep.

• Do a digital detox, or “screen ban,” on TVs, computers and tablets, cell phones, and other electronic devices in your bedroom, especially at night.

Exposure to light at night can affect your circadian rhythm. Your brain may sense it's daytime and may limit the release of melatonin, the hormone responsible for sleep.

Suffice it to say that the blue lights emitted by smart devices are the worst. So avoid using your phones at night or use blue ground lenses to reduce damage.

• Avoid caffeine, alcohol, and large meals in the hours before bed.

Coffee is one of the most consumed beverages in the US – consumed by 90% of the population. But excessive caffeine consumption has a negative impact on your sleep and is known to worsen sleep quality.

• Reduce midday or afternoon naps

Power naps or naps can have a negative impact on you. Napping during the day throws off your internal clock and upsets your balance. So avoid afternoon naps and only go to bed at night to have a sound sleep.

• Shower before jumping into bed.

Studies show they improve the overall quality of sleep and can help people — especially older adults — fall asleep faster. A shower before bed also calms your mind. It offers you a cool environment to fall asleep quickly.

Conclusion

Sleep is essential to us, just like the way we breathe. The frequency with which people suffer from sleep disorders is alarming and requires proper attention.

So we must take appropriate steps and fix our schedule. 2022 is just around the corner and let's start the new year full of joy with the hope of working on ourselves.

About the author:

Suhana Siddika is a clinical nutritionist-turned-freelance health writer specializing in health and wellness, mental health, and nutritional niches.