Feeling Drowsiness in Quarantine due to excess sleep? Here's the Sleep management for you!

Hello, Ladies and gentlemen and my dear friends. Well I'm back with another blog, and in today's blog i'll be discussing about the sleeping tips ,management and other aspects about it. Well as Quarantine had begun, we all get deprived from our daily works except the housewives. Well to be honest current situation of most of the peoples comprises about watching Television, swiping posts, chilling on Netflix,eating and sleeping in the corner or might be studying. Some of the above habits might contributes towards your disordered sleep cycle. So let's discuss about those Five Vital Tips that would gonna help you in rectifying your disordered sleep cycle.

1. EATING HABITS:

As we have discussed in previous blog , Fried and fast foods does nothing except accumulating  fat layer on your visceral organs , increasing your body fat percentage and raising lipid levels in your blood and also causes you to be lazy and slow. 

Second element you need to take care off is dietary sodium that is table Salt , as above 2-3 g per day would gonna increase your blood pressure causing Hypertension , which acts as a hindrance to your sleep cycle or Health. 

White meat with all the veggies saute with condiments and spices in moderation would be the perfect meal. And make Salad mandatory in your meals. 

2.PHYSICAL ACTIVITY:

Well that's my area of Interest , if we talk about physical activity then it doesn't only relates  to Lifting of weights or Gym . Physical Activity denotes to any kind of body movements that are done in a specific manner which causes growth to your muscles , strengthen your bones and accelerates your heartbeat. It could be Aerobic Exercises , Yoga, Swimming , Football, Basketball , Home workouts or Gym workouts. 

Impacts of physical activity causes release of Hormones such as ENDORPHINS and DOPAMINE which are considered to be as happy hormones , they are released into the brain resulting in enhanced mental growth and  better Sleep Cycle.

IF YOUR BODY IS EXHAUSTED THROUGHOUT THE DAY, THEN AUTOMATICALLY YOU WOULD FALL ASLEEP AS U LAY ON YOUR BED WITHOUT SLEEPING TRICKS.

3.BLUE LIGHT :

Continuous exposure to Blue light and Social Media has the most devastating and deteriorating effect on Sleep cycle.  Smartphones Tabs or computer  produces blue wavelengths by  Light emitting diodes (LED) which damages brain cells along with retina cells. 

        When its get dark , your pineal gland secretes the hormone Melatonin which makes your body feel tired and go to sleep. Blue light thus inhibits the melatonin production from the pineal gland situated at the back of the head , thus reducing the quantity and quality of the sleep , affecting your sleep cycle. 

THUS REMEDY IS TO MINIMIZE THE USE OF SMARTPHONES and you should also download the Blue light filter app from play store or I-tunes or any other software.

BLUE LIGHT IS THE LEADING CAUSE FOR DISORDERED SLEEP CYCLE , MOOD ALTERATIONS , TEMPER TANTRUMS AND DEPRESSION!!!!!!!!  👈

4.SLEEPING SCHEDULE:

 Proper Sleeping schedules is the last major factor towards the oriented sleep. Best time to sleep at night is between 9 pm - 11 pm and awake up in the morning between 5 am - 7am. Thus a sound sleep of 6 hours in the night is approved by many scientific researches along with ancient Vedas. 

Along with it , if you feel tired after noon or after consuming Lunch then a quick nap of 20-30 minutes is sufficient to complete your 24 hours sleep cycle.

If you feel tired and sleepy throughout the day then you should positively focus on the above mentioned tips. 

 👉Our Brains get reorganized and replenished most effectively before midnight that is between   "9pm to 12 am" and during this period your body's internal systems are most efficiently recovered and function. And this is the period where ADRENALINE LEVELS are down thus initiating a soothing effect to your body mind , so if you are under stress you should move on to bed by 10 pm .👈

5.EXPOSURE TO SUNLIGHT: 🌅
Sunlight is a Boon to the Mankind. It has various roles in different fields leaving a positive impact on Human beings. 
Early morning Sun rays between 7 am to 10 pm , responds to the pineal gland  in our brain and enhances the Melatonin production thus enhancing the quantity and quality of your  sleep and also relaxes your mind through the production of Serotonin( a neurotransmitter)
in your brain.
Vitamin-d, the steroid Pro-Hormone is present in abundance of about 90% in SUN RAYS.
DAILY EXPOSURE OF 10-15 MINUTES TO SUNLIGHT IS ENOUGH TO GET ALL FUNCTIONS DONE IN OUR BODY.

      

 SUNLIGHT

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PRO TIP:

All struggle to achieve an oriented sleep cycle sums up in two statements:

1. To get to Bed Early 

For this have your dinner by 8 to 9 pm , and after dinner have a walk of 10 minutes to digest it and the most vital point is to leave your smartphone or devices 1 Hour prior to Sleep.

2.To wake up Early

For this first of all set a ALOUD RINGTONE on your smartphone that lit's the whole room of yours such as horn of enjine WAP-7 or other dynamic sound  , second place the smartphone away from yourself ,so that when it rings you need to be on your legs to walk to the spot and deactivate it, so once you are on your feet then hopefully you might not get back to bed as per chances.

So I hope, my today's blog provides good assistance to you and cleared your doubts. And if still you are having any queries regarding it , then definitely ask me in the comments section.

#Stay Healthy, Stay Safe and keep growing stronger#

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