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How can Light Sleepers get good Sleep

  • 14 October 2018
  • By Shveta Bhagat

Many a times you’d hear people saying just how much they envy their deep sleeping compatriots who can sleep anytime anywhere, much unlike them. These light sleepers in general struggle to sleep as easily or as deeply and are often left feeling frustrated because of their tussle with this natural prerequisite.

To understand what a light sleeper is, we need to look at different stages of sleep. Sleep mainly comprises of REM (rapid eye movement) and NREM (none-rapid eye movement) phase. We are known to spend around 75 percent of our sleep in an NREM state, which is therein made up of different stages of relaxation. Light sleep falls in the category of ‘stage 1’. In this stage our body oscillates between being awake and asleep. Light sleepers tend to remain in this phase most of the night and therefore wake up more easily.

Light sleepers in general are sensitive to any disturbance around and take longer than others to even adjust to any ambient sound.

Get a Sleep analyses done
This usually involves an overnight stay at a sleep center. The sleep physicians who conduct the sleep study are trained in sleep science and look out for sleep disorders such as: sleep apnea, narcolepsy, restless leg syndrome, and REM behavior disorder. Depending on the symptoms, they decide on the types of test required. A sleep test helps in proper diagnoses and sets the stage for treatment by addressing the root problem. The most common sleep test is known as a Polysomnogram which measures brain waves and other physiological activity during sleep.

Put on some White noise
White noise cancels out any jarring unwanted background noise, letting you get a good night’s sleep. Put it on before sleep time itself so your mind gets conditioned to it and relaxes. White noise & Co explains how it works, “White Noise is created by a continuum of frequencies that are equally distributed over the whole hearing range. In healthcare applications, white noise is used to treat hyperacusis, an increased sensitivity to normal environmental sounds. White noise is also used to mask background noises in an office, or to aid in sleep.”

Avoid alcohol or caffeine post 5pm
It is very important to switch off from all stimulants as the day progresses. Remember you cannot trick your mind and alcohol will only add to the disturbance in your sleep. No amount of coffee is going to help either as when it comes to sleeping deep, caffeine is never a good idea. Instead of using it to even beat sleep during day try sticking to plain water and see the difference in your sleep at night. Staying hydrated aids brain health and ensures good sleep.

Work out
Exercising even for half an hour a day is known to improve sleep quality. Physical activity increases the time spent in deep sleep and hence it is advisable to exercise on regular bases to enjoy continuous restorative deep sleep. Remember good sleep boosts immune system and leads to a healthier you


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