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You cannot ignore sleep at the cost of your sleep. Lack of proper sleep may cause cardiovascular diseases, diabetes mellitus, obesity and even cancer, increase. Sleep is essential not just for your body but for your mind as well. Here are a few tips by which you stay healthy by having proper sleep and maintaining disciplined life-style.
1. Sleep seven hours at least: The number of hours you put into sleeping is extremely important. A minimum of seven-eight hours of sleep is essential. A sleep schedule is also of utmost importance and one should always follow a particular time slot.
2. No compensation for sleep: If you thought that during weekdays you could sleep for extra hours and compensate for the week than you are mistaken. The damage done by lack of sleep cannot be reversed or compensated for. And afternoon naps, which should never be more than half-an-hour, are also not helpful, and cannot make up for a night of missed sleep.
3. Mind your mind: When you go off to bed it is important to keep your mind free of clutter. Wait for the morning to resolve all your issues. Studies have shown that the less you sleep the more prone you are to emotional distress. One of the causes of cancer is lack of sleep. Mind-less-ness aids in good sleep where you switch off the mind from needless thoughts and instead allow only calming pictures, music, etc to alter the mood.
4. Get ready to sleep:. The less stimulus impingement, the better the mind goes to rest and then eventually catches shut-eye, explains Varkha.
5. Keep your bedroom should be a gadget-free zone: In the days of constant connectivity, smart phones, tablets, laptops have become more a bane than a boon. Radiation from mobiles and gadgets can hamper sleep. Ideally, your bedroom should be a completely gadget-free, no-sound, no light zone. That will help you get undisturbed sleep and maintain your circadian rhythm. So switch off the TV, phone and wifi and go to sleep-land with a light read at your bedtime.
6. Keep away from Caffeine: Avoid all kinds of addictive, alcoholic and caffeinated substances. They hamper your sleep cycle. If you have to indulge, make sure you do so at least three-four hours before your bedtime.
7. Take a warm bath: Take a warm bath, or soak your feet in warm water with relaxing oil drops and salts in it. Apply a soothing lotion and massage it in. All this calms your senses and you sleep better as it makes your body ready to sleep.
8. Do some yoga, exercise: Jogging, brisk walking, yoga, free-hand exercises, dance, zumba or gymming are activities that you should take up during the day if you are someone who has a lot of trouble falling asleep.
9. Wake up with the sun: Waking up early in the morning is a great way to begin your day. The early morning sun is good for you and helps you to get your dose of Vitamin D.
10. Hair care at night: Experts say a nice head-massage with non-sticky oils aids sleep and helps to calm the brain during sleep
Hair stylist Nalini states, “Decades ago, women oiled and braided their long hair before going to bed. Nowadays, since we use a lot of tonic and treatments, we don’t need to braid or tie up our hair before retiring for the day.”