Friday, May 5, 2017

Get a Good Night Sleep: Ways to Prevent Insomnia

Life in the metro can be demanding. A person may find himself/herself with numerous tasks that need to be done in 24 hours. Some opt to study during the day and work in the evening. Meanwhile, other people commit to part-time jobs to make ends meet. For instance, individuals who wish to pursue a career in English-speaking countries, such as the UK and Australia, enroll in an IELTS review center in Manila alongside their day jobs.

ielts training

Review centers for IELTS offers training to people in the northern and southern parts of the city. They understand how hectic people’s schedules are. However, though they allow you to choose your preferred time slot, work and obligations at home can also consume most of your time, leading to sleep deprivation.

Sleep Deprivation


Aside from performing other tasks, devoting much of your time to studying even after classes in an IELTS review center in Manila can cause lack of sleep. Based on a report released by the World Association of Sleep Medicine, sleep deprivation is among the problems that affect approximately 45 percent of the global population. Furthermore, the Center for Disease Control and Prevention links vehicular accidents and industrial disasters to insufficient sleep.

If you are taking classes in a review center for IELTS, sleep deprivation can alter your performance. Other harmful effects include:
•    Impaired brain activity
•    Memory problems
•    Hallucinations
•    Depression
•    Weakened immune system
•    Heart disease
•    Weight gain
•    High blood pressure
Experts say that people who lack sufficient sleep during the night may be suffering from insomnia. According to the National Institute of Neurological Disorders and Stroke, stress, jet lag, diet and depression are its common causes. How can you make sure that you have a good night sleep?

Top Six Ways to Prevent Insomnia 


1.    Set a bedtime routine. The National Sleep Foundation suggests that people sleep and wake up at the same time every day even during weekends. For instance, if you went to sleep at 9:00 p.m. and woke up at 5:30 a.m., make sure that you sleep and wake up the same time next day.
Experts also recommend sleeping between 10:00 p.m. and 4:00 a.m. because this is when the brain cells work to repair damaged tissues. Furthermore, make sure that you do not have an excessive sleep. Set the alarm and get out of bed immediately once it rings. Studies show that excessive sleeping habit is among the leading causes of insomnia.
If you have trouble going to bed before 10:00 p.m., maintain good light routine by shutting off all the lights.

2.    Avoid large meals before bedtime. Eat balanced meals throughout the day. Studies show that if you eat large meals and fatty foods at night, you might suffer from acid reflux, which causes difficulty to sleep.
Acid reflux is a condition that usually happens when you eat disproportionate meals and lay down immediately after eating. Another common cause is snacking before bedtime. To avoid this, note that the heaviest meal should be breakfast and not dinner.

3.    Quit smoking. Cigarettes contain nicotine, a natural stimulant that prevents people from sleeping. Research shows that smokers are four times more likely to experience insomnia than nonsmokers.
Quit smoking as early as possible.

4.    Cut the caffeine. According to Andrew Weil, MD, founder and director of the Arizona Center for Integrative Medicine at the University of Arizona, caffeine can increase urination during wee hours, affecting sleep.
Experts recommend people to regulate their drinking habits. As much as possible, do not drink caffeine at past noon as it stays in your system for seven hours and fragments sleep. During dinner, limit yourself to one or two drinks to avoid getting up to urinate.

5.    Set aside your gadgets. Gadgets are distractions. These devices emit light that can engage your mind instead of putting it to sleep. Consequently, your one minute of mobile browsing can turn into hours if you do not control your use.
To get a good night sleep, put down your gadgets. You can turn them off or put in silent mode so that you will not be tempted to check on them. Your email and social media updates can wait for tomorrow; your sleep cannot. 

6.    Shower at night. Warm bath drops body temperature, which will eventually make you feel sleepy.
Soak in the tub for 20 or 30 minutes, two hours before bedtime. It causes body temperature to rise, and the rapid cool-down effect will relax your body.

Good night sleep entails healthy benefits for the mind and body. As the old saying goes, “Early to bed, early to rise; makes a man healthy, wealthy, and wise.”

  • "Chronic Sleep Deprivation and Health Effects." WebMD. Accessed January 31, 2017.
  • "10 Surprising Effects of Lack of Sleep." WebMD. Accessed January 31, 2017.
  • "Effects of Sleep Deprivation on the Body." Healthline. August 19, 2014. Accessed January 31, 2017.
  • "10 Ways To Prevent Insomnia." Prevention. June 08, 2015. Accessed January 31, 2017.
  • "Sleep Deprivation Around the World « Sleep Well." WebMD. Accessed January 31, 2017.
  • News, CBC. "Lack of sleep called 'global epidemic'" CBCnews. March 18, 2011. Accessed January 31, 2017.
  • "Insufficient Sleep Is a Public Health Problem." Centers for Disease Control and Prevention. September 03, 2015. Accessed January 31, 2017.
  • "Acid Reflux Disease Symptoms, Causes, Tests, and Treatments." WebMD. Accessed February 1, 2017.

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