A full night's rest is more uncommon than you realize. A lot of people throughout the world are struggling with sleep issues, according to the Sleep Foundation. They explain that too many adults are simply not getting the rest they need. On average, over one-third of adults get less than the recommended seven hours of sleep each night. Many times, people cannot sleep well due to staying up too late, overworking themselves or having sleep problems. Sleep deprivation can have harmful effects on one’s health. But can this be change? According to Dr Sudhir Kumar, a Hyderabad-based neurologist, there are 3 habits that can help people ensure a good night’s sleep. Sleep is crucial for both your mind and body. When you have chronic sleep deprivation, it doesn't just make you tired; it can harm nearly every system in your body. From your heart to your weight, not getting enough rest messes up the important natural processes that keep you healthy. How Does Sleep Deprivation Affect Health? Missing out on sleep does more than just make you tired—it actually messes up your body's normal functions and increases your risk for serious illnesses. According to the Harvard Health, getting less than six hours of sleep a night, you double your risk for Type 2 Diabetes. Not getting enough sleep throws off the hormones that control your blood sugar, making it hard for your body to manage sugar correctly. It can also raise your risk for high blood pressure and which then leads to heart problems and increased stress. Poor sleep is also linked to depression, anxiety, dementia, and weight gain because it disrupts key hormones and metabolic functions essential for a healthy body. 3 Simple Tips To Improve Sleep Getting enough sleep is one of the most powerful steps you can take to protect your health. It is never too late to start sleeping better! By practicing good sleep hygiene—like having a consistent bedtime, putting away screens before bed, and making your bedroom dark and cool, you can get the restorative rest your body needs. Dr. Sudhir Kumar suggests that getting better sleep can be simple if you follow these three main rules: Keep a Fixed Sleep Schedule Your body has a natural internal clock that works best when it has a clear schedule. To set this clock right, try to go to bed and wake up at the same time every single day, even on weekends. This consistency trains your body on when to feel tired and when to be awake, helping you get deeper and more regular sleep. Unplug Before Bed The bright light from your phone, tablet, or TV signals to your brain that it is still daytime, which makes it much harder to relax and fall asleep. Stop using all screens for 30 to 60 minutes before you want to sleep. Use that quiet time for a calming activity instead, like reading a paper book, writing in a journal, or doing some slow, deep breathing exercises. Set the Scene for Sleep Your bedroom environment is key to quality sleep. You want your room to be a true rest haven:Cool: Keep the temperature between about 60–67°F (15–19°C).Dark: Make sure the room is completely dark.Quiet: Reduce noise as much as possible.This combination creates a comfortable and undisturbed setting that signals to your body it is time to relax fully and get that deep, restorative rest.
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