“Sleep is luxury money can't buy.” This quote holds in reality. A good laugh and the best sleep is a cure for many things. Invest quality time in healthy sleep because your mind needs rest. Having disturbed sleep can affect your mind and body. It can harm your overall health. Healthy sleep can boost your productivity and cognitive functions. Healthy sleep is continuous with zero to minimal disruption. Healthy sleep patterns improve memory, creativity, brainpower, and mood. If you are not getting healthy sleep, you might slow down, be bogged down, depressed with low energy levels. 

Sign of healthy sleep 

Take a step back and consider your need for healthy sleep. Not everyone successfully attains the good night 8-hour sleep. The quality of sleep is more important than the quantity of sleep. Getting uninterrupted sleep for long hours consistently is a sign of healthy sleep. 

Benefits of healthy sleep 

Sleep is a complex process that affects the entire body. Sleep allows us to restore our energy levels and help us function better. It improves the quality of life and helps you boost productivity at home and work. 

Learn the right ways to sleep and maintain your healthy sleep routine with these practices.  

Sleeping hours 

Keep in mind the number of sleeping hours in the day of 24 hours. A good 7 - 8 hours of sleep is a must for every person. Oversleeping for more than 9 hours is bad for your health. This will make you lazy and lethargic. Sleeping well for 8 hours is enough and sufficient for you. Not getting out of bed on time can be difficult to deal with. If you have insomnia or hypersomnia then you need to see a doctor or specialist immediately. 

Insomnia: This is a condition when you sleep for less than 3 hours/day three times a week. If this continues for more than 2 weeks, it requires immediate attention. There is difficulty in sleeping with a disturbed mindset. This lack of sleep can lead to a variety of problems like stress and create an imbalance in your body. 

Hypersomnia: This is a condition when you sleep for more than 10 - 12 hours a day for more than two weeks. Hyperosmia may affect your productivity and can cause irritability with sluggishness throughout the day. It can lead to weight gain problems such as obesity, cardiac issues, and hormonal imbalance. 

Sleep position is very important 

Plenty of people struggle to have a good night's sleep. Sleeping sideways in the fetal position is considered the best sleeping position. Sleeping on the back is considered the best way to sleep for good back support and pain management. It allows your body to rest in a neutral position. It also cuts down on heartburn and keeping your head elevated above chest level will improve healthy circulation. Avoid sleeping on the stomach as it tends to put pressure on the muscles and joints and leads to aches and numbness. It is hard to pinpoint which method is best for sleeping. 

Time to switch your mattress for better sleep !!!

When you can't find a comfortable sleeping position, it is one of the signs that you need a new mattress. But sleeping on the back is the healthiest method. It helps you get up pain-free and refreshed. 

Know your Circadian Rhythm and the importance of “melatonin hormone”

Sleep is a delicate process and should not be interfered with. Several factors play an important role in improving and disrupting your sleep. Our internal clocks are based on the rising and setting of the sun. It is known as the “Circadian Rhythm." The sunlight is meant for the end of the sleeping process. Our body produces a hormone, “ melatonin” which is very important for the sleep and wake cycle. As it grows dark outside, our body slowly eases out to sleepiness. But with lights in our house, it is hard to get to bed.

Know the best light for you

Light of any kind can suppress melatonin production. Blue light is beneficial during daylight hours. Staying away from the mobile screen is very important as it emits blue light. Increase bright light during the day and reduce blue light exposure during the night. 

Tips for healthy sleep 

• Be active during the day 
• Create a sleep supportive and happy environment for sleep 
• Avoid taking stress and tension about work 
• Relax and destress yourself every evening 
• Take a warm shower at night which relaxes you 
• Exercise regularly 
• Don't consume caffeine late at night 
• Don't drink alcohol 
• Don't eat late in the evening 
• Learn to recognize sleep problems 
• Take a melatonin supplement 
• Talk to a professional expert if you need help