How to Sleep Better in 2023!

With every passing year, comes a new tinge of hope for the road ahead. No matter where we come from, our basic needs and overall desires strike the same chord. Harmonious relationships, greater fortune and to achieve it all; underlying health to facilitate our goals.

Good sleep, in ‘Maslow’s hierarchy/pyramid of needs’, comes very first as part of physiological basic needs that plead fulfillment before human beings can scale any heights.

Given the importance of good sleep we study some sleep patterns observed by sleep experts from Sunday (www.sundayrest.com) team, and come up with ways to sleep better.

1. The best time to sleep is anywhere between 10-11 pm. People who do not go to sleep between 10-11pm have 25% more likelihood of having trouble falling asleep.

• Hence advisable to sleep by 11pm, for improved quality of sleep

2.  A late night meal invariably leads to a restless night and weight gain. At least 2 hours before going to sleep one should have the last meal/dinner. As per research, people who eat less than 2 hours before going to bed are 50% more likely to have sleep related issues.

• Ensure you have a gap of at least 2 hours between dinner and bed time.

 3. The more the gadgets, the more the disturbances. More than 90% of all bedrooms have a mobile phone. The trend is the highest in the IT capital Bengaluru at 97%. Bengalurians and Delhi’ites are more likely to have laptops in their bedroom as compared to Mumbaikars.

•  It is advisable, despite all work commitments, to switch off all gadgets and keep them at a safe distance from the bed, to avoid being hyper vigilant and to ensure one is completely disconnected, to enjoy a peaceful, natural sleep.

 4. There is a close link between quality sleep and age of mattress. A mattress older than 3 years calls for a change as it can deplete sleep health. Almost a majority of people sleeping on an old mattress have complains. While the type of mattress doesn’t matter so much, foam mattresses (PU, Latex and Memory foam mattress with latex mattress topper) seem to be the most popular model over all. Spring mattresses come a close second.

• Listen to your body, know when it is time to change your mattress. Anytime after 3 years, you could consider a change.

5. Smoking impacts sleep adversely. Smokers are 52% more likely to have sleep problems as compared to non-smokers. Also, the more the number of cigarettes inhaled the less chances of a deep sleep.

• Make it a commitment to your well being, to wean off this nagging habit, costing you your sleep and overall well being.

6. Lastly, there is no correlation between whether you are alone in bed or not. It depends more on the people with whom you are sharing a bed.

• Nurture a loving relationship and home environment as finally a sense of security counts for a good sleep.