In today’s busy life, lack of sleep has become a common problem. People are not able to get enough sleep due to using mobile phone till late night, work pressure, stress and depression. Lack of sleep not only increases fatigue, but it also gives rise to many physical and mental problems.
Harmful effects of lack of sleep
1. Effect on mental health:
Due to lack of sleep, the brain does not get proper rest, which increases problems like lack of concentration, irritability and stress. This can also increase the risk of mental diseases like depression and anxiety.
2. Weakening of memory:
During sleep, our brain organizes the events of the day and helps us remember new information. But if we do not get enough sleep, our memory starts to weaken.
3. Risk of heart diseases:
Lack of sleep can increase blood pressure and increase the risk of cardiovascular disease. Studies show that people who sleep less than 6 hours a day are more likely to have problems such as high blood pressure, heart attack, and stroke.
4. Risk of obesity and diabetes:
Lack of sleep can cause hormonal imbalance in the body, which causes hunger hormones to become more active and leads to weight gain. Apart from this, lack of sleep does not allow the proper use of insulin, which increases the risk of diabetes.
5. Weakening of the immune system:
Good sleep strengthens the body’s immune system. But when sleep is not complete, the body becomes weak in fighting diseases and problems like cold and cough start occurring quickly.
Solutions for Sleep Deprivation
If you too are not getting enough sleep and are facing health problems due to this, then the following measures can help you:
1. Fix the right time to sleep
Make it a habit to sleep and wake up at a fixed time every day. This will regulate your body clock (biological clock) and improve the quality of sleep.
2. Stay away from electronic gadgets
Stop using mobile, TV and laptop at least an hour before sleeping. Their blue light disrupts the production of melatonin hormone, which prevents sleep.
3. Eat light and balanced food
Eat light food at night and eat at least two hours before sleeping. Do not consume tea, coffee and alcohol before sleeping, as they can affect sleep.
4. Include exercise and yoga in your routine
Regular yoga and light exercise improve the quality of sleep. Yogasanas like Anulom-Vilom and Shavasana help in good sleep by reducing stress.
5. Create the right sleeping environment
The bedroom should be peaceful and dark. The temperature should neither be too cold nor too hot. If possible, listen to soft music or read a book before going to bed.
6. Reduce stress
Stress is the biggest enemy of sleep. Try to reduce stress by practicing meditation, deep breathing techniques and positive thinking.
7. Consult a doctor if the problem persists
If you are unable to sleep well even after adopting these measures, consult an expert.
Conclusion
Sleep is not just a name for laziness, but it is very important for our mental and physical health. If you get 7-9 hours of good sleep every day, you will feel healthy and energetic. Organize your routine, reduce stress and adopt a healthy lifestyle to avoid sleep deprivation. Remember, a healthy life is possible only with good sleep!
