Sleep Hacks: Simple Strategies for Improving Your Sleep Quality

Last week, I was visiting my cousin after a long time and had decided to spend the day with him and his family. We exchanged pleasantries and then when I was talking to others in the family, I noticed my cousin put his hand on his forehead and looking down off and on. After some time, I took him to one side and asked him what the problem was.

Initially he said there was no problem but, on my persisting, he said that nowadays he is not able to sleep well. It takes a lot of time to get sleep, he gets up frequently during the night indicating that he had a disturbed sleep pattern. He also mentioned that he could also notice a change in his behavior, he has become quite impatient and snappy with others.

I helped him understand that what he was demonstrating during the day were probably aftereffects of the disturbed sleep which may be due to stress or poor lifestyle habits. ?

Have you or any of your family member experienced this?

If yes, this may be due to stress and poor lifestyle habits, which can have a significant impact on sleep quality and quantity. According to a survey conducted by the National Sleep Foundation, stress is the most common cause of sleep problems, with 43% of respondents reporting that stress had caused them to have difficulty sleeping. According to a study published in the Journal of Clinical Sleep Medicine, unhealthy lifestyle habits are associated with poor sleep quality and daytime sleepiness.

Sleep is an essential component of our daily lives, and it plays an important role in maintaining physical, mental, and emotional health. It is a natural process that allows our body to rest and rejuvenate, and it is essential for building resilience, productivity at work, and healthy relationships.

Sleep deprivation has been linked to increased absenteeism, decreased job satisfaction, and decreased work productivity. It has also been linked to decreased social skills, increased conflict, and decreased intimacy in relationships.

Several hormones determine the quality of our sleep.

1.?????Melatonin: It is a hormone that helps regulate the sleep-wake cycle. The production of melatonin is controlled by the superchiasmatic nucleus (SCN) in the brain, which responds to light exposure. Melatonin levels increase in the evening, signaling to the body that it's time to sleep. Melatonin levels decrease in the morning, signaling the body to wake up.

2.?????Cortisol: It is a hormone that is released by the adrenal glands in response to stress. Cortisol levels are highest in the morning, helping to wake us up and get our day started. Cortisol levels gradually decrease throughout the day, signaling to the body that it's time to sleep.

3.?????Adenosine: It is a chemical compound that plays a crucial role in regulating sleep-wake cycles. Adenosine levels build up in the brain throughout the day, reaching their highest levels in the evening. This increase in adenosine levels signals the body that it is time to sleep. Adenosine works by binding to specific receptors in the brain, causing drowsiness and promoting sleep. During sleep, adenosine levels decrease as the body goes through the different stages of sleep. When an individual wakes up in the morning, adenosine levels are low, allowing them to feel alert and awake.

Caffeine, a common stimulant found in coffee, tea, and other beverages, works by blocking adenosine receptors in the brain, reducing the feeling of drowsiness and promoting alertness. However, caffeine can also disrupt the natural sleep-wake cycle, making it harder to fall asleep at night and leading to sleep disturbances.

Follow the practices mentioned below and improve the quantity and quality of your sleep:

1.?????Establish a Regular Sleep Schedule: Going to bed and waking up at the same time each day can help regulate the body's sleep-wake cycle and improve sleep quality. A regular routine also enables the sleep hormones to function well.

2.?????Creating a Relaxing Sleep Environment: A comfortable mattress, low noise level, and dim lighting can all contribute to a relaxing sleep environment.

3.?????Practicing Good Sleep Hygiene: This includes avoiding caffeine and alcohol before bed, limiting electronic device use before bed, and engaging in relaxing activities before bed.

4.?????Managing Stress and Anxiety: Managing your stress and anxiety through techniques such as meditation, deep breathing, journaling and yoga can help reduce stress and improve sleep quality.

Sleep is a crucial component of our daily lives that plays a vital role in building resilience, productivity at work, and healthy relationships. Understanding the role of the hormones and establishing a regular sleep routine will help you sleep well.

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Are you experiencing difficulty in sleeping well? Call me on 9820177998 for a free discovery call. Or send me a mail on [email protected]

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Interested in knowing more about how to sleep well?

Fill up the google form https://forms.gle/idbNtqytVfMyQ6NYA and I will email an e-book on Good Sleeping Habits to you. ?

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About the Author

I am a Well-Being and Resilience Coach with over 3 decades of L&D experience. As the founder of Resilient Leadership, my mission is to enable all individuals & organisations to be proactive about mental health and wellbeing, choose mental fitness & emotional strength over stress and struggle and grow through what they go through.

Should you wish to conduct assessments & workshops on Building Personal Resilience or be certified as a Resilience First Aid Responder, please get in touch with me on [email protected] or on 9820177998. You can also visit my website www.resilientleadership.in ???

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