Sleep hygiene: Ayurvedic doctor explains how not getting enough rest affects your mental and physical health | Health News

Create a good sleeping environment with a comfortable bed and an optimal room temperature of 20-25 degrees Celsius. Keep your bedroom dark and quiet by using blackout curtains, an eye mask and earplugs.

If you continue to have trouble sleeping despite practicing healthy sleep habits, or if you suspect you may have a sleep disorder such as insomnia, sleep apnea or restless leg syndrome, consult a medical professional to get appropriate treatment.

New Delhi: Good quality sleep is the foundation for improved physical, mental and emotional health. Prioritizing sleep can significantly improve your quality of life and overall productivity. Here’s how quality sleep improves your physical and mental health: In an interaction with News9Live, Dr Reji Raj, General Manager and Senior Ayurvedic Physician, Amal Tamara, Alappuzha, listed out the various impacts of not getting eight hours of sleep:

Physical Health

1. Cardiovascular Health: Adequate sleep is essential for maintaining a healthy heart and vascular system, while lack of sleep is linked to an increased risk of high blood pressure, stroke and heart disease.
2. Immune System: Chronic lack of sleep can weaken the immune system, making the body more susceptible to infections.
3. Hormonal Balance: Sleep disorders affect the hormones ghrelin and leptin, which regulate hunger, leading to increased appetite and weight gain.
4. Metabolic Health: Poor sleep reduces insulin sensitivity and glucose metabolism, increasing the risk of type 2 diabetes.

mental health

1. Cognitive function: Quality sleep supports better brain function, including cognition, focus, productivity and memory.
2. Emotional stability: Poor sleep is associated with anxiety and depression.
3. Judgment and reaction: Lack of sleep impairs judgment, slows reaction time and impairs problem-solving and decision-making abilities.

Tips for better sleep

1. Consistent Sleep Habits: Establishing a regular sleep schedule by going to bed and waking up at the same time every day helps regulate your body’s circadian rhythm.
2. Relaxation before bed: Create a calming ritual before bed, like reading a book, taking a warm bath, or practicing pranayama or meditation.
3. Ideal sleeping environment: Create a good sleeping environment with a comfortable bed and an optimal room temperature of 20-25°C. Keep your bedroom dark and quiet using blackout curtains, an eye mask and earplugs. Minimize distractions by keeping electronic devices like phones, computers and TVs out of the bedroom.

Dietary Considerations

1. Avoid heavy meals, caffeine, and alcohol close to bedtime.
2. Hydration: Stay hydrated throughout the day, but limit fluid intake after 7pm to prevent nighttime urination.
3. Physical activity: Engage in regular physical exercise during the day, but avoid strenuous exercise at night.
4. Stress Management: Manage stress and anxiety through relaxation techniques and breathing exercises.
5. Implement a mindfulness or meditation practice to help you calm your mind.
6. Limit naps: Avoid taking long naps in the afternoon.
7. See a doctor: If you continue to have trouble sleeping despite practicing healthy sleep habits, or if you suspect you may have a sleep disorder such as insomnia, sleep apnea, or restless leg syndrome, consult a medical professional to get the right treatment.