Learn how to supercharge your sleep cycle


Every year on March 17, World Sleep Day is celebrated to raise awareness of the importance of sleep to our health and well-being.

Did you know that according to surveys, approximately 55% of Indian adults have trouble sleeping at least 3 nights a week? That’s a disturbing number. Sleeping seems like the easiest thing to do, but who knew that at some point in life, it would be the most difficult daily task?

This year’s theme for World Sleep Day is “Sleep is important for health”. It emphasizes the importance of sleep in maintaining good health.

On average, a person needs about six to eight hours of healthy sleep, but due to our sedentary lifestyles, dietary choices, or poor dietary habits, we are unable to achieve that healthy sleep. Thus, people suffer from lack of sleep, insomnia, sleep deprivation, sleep apnea, etc.

World Sleep Day aims to educate people about the need for quality sleep and having a healthy sleep cycle. In this blog, we’ll shed light on various aspects of sleep, such as how our lifestyle choices can improve sleep quality. In addition, we will inform you about some dangerous health problems that can occur due to regular poor sleep.

World sleep day. The most common diet and lifestyle habits that lead to sleep disorders are:

Caffeine intake

Caffeine is addictive and most of us are used to consuming it at any time of the day. But you’d be surprised to know that regular caffeine consumption can affect your sleep quality and pattern.

Caffeine is a stimulant that can increase alertness and energy levels. However, its effects can last for several hours and can disrupt the normal sleep cycle. Caffeine works by blocking the action of a neurotransmitter called adenosine, which is responsible for promoting sleepiness and regulating sleep-wake cycles.

By interfering with adenosine, caffeine can delay sleep onset, decrease total sleep time, and increase time spent in light sleep stages. In addition, caffeine can also increase the frequency of awakenings during the night and cause sleep disturbances. Therefore, caffeine consumption, especially in large amounts or close to bedtime, can negatively affect the quality and duration of sleep.

Bad lifestyle

Lifestyle and sleep are closely related, as our daily habits and behaviors can have a significant impact on the quality and quantity of sleep. Factors such as diet, exercise, stress levels and screen time can affect our ability to fall asleep, stay asleep and wake up feeling rested. A healthy diet, regular physical activity, stress management, and limiting screen time before bed can all contribute to better sleep. On the other hand, unhealthy lifestyle choices such as a sedentary lifestyle, poor diet, excessive alcohol or caffeine consumption, and irregular sleep schedules can all negatively affect sleep quality and lead to sleep problems over time.

Lack of exercise

Exercise and sleep are two important aspects of a healthy lifestyle. Regular exercise can improve sleep quality and duration, while adequate sleep is essential for optimal exercise performance and recovery.

Exercise has been shown to improve sleep quality by reducing the time it takes to fall asleep, increasing the time spent in deep sleep, and reducing the number of awakenings during the night. This is thought to be due to the effects of exercise on the body’s stress response system and its ability to reduce anxiety and depression.

To improve sleep quality, exercise can also help regulate the body’s circadian rhythm, which is the internal clock that controls when we feel sleepy or awake. Regular exercise at the same time every day can help reinforce this rhythm and improve the consistency of your sleep pattern.

The food you eat

The food you eat can have a significant impact on the quality of your sleep. Certain foods can help promote sleep, such as foods rich in tryptophan, magnesium, and melatonin. These nutrients help to relax the body and regulate sleep-wake cycles. On the other hand, foods that contain caffeine or alcohol can disrupt sleep, making it difficult to fall or stay asleep. Therefore, it is important to maintain a balanced and healthy diet and avoid consuming stimulant foods and drinks before bed. By doing so, you can improve your sleep quality and overall health.


When we’re stressed, our bodies produce cortisol, a hormone that can disrupt our sleep-wake cycle. Cortisol can keep us awake at night, making it difficult to fall asleep or stay asleep. Additionally, stress can make our minds race, making it difficult to relax and sleep.

Lack of sleep can also contribute to increased stress levels, as we may feel irritable, anxious or overwhelmed. This can create a cycle of stress and sleep disruption that can be difficult to break. Therefore, managing stress through relaxation techniques and maintaining healthy sleep habits is important for overall well-being.

Final thoughts

Because today is 2023 It’s World Sleep Day, it’s important to recognize the importance of a good night’s sleep to our health and well-being. If you struggle with your sleep, there are a variety of ways to take charge of your sleep cycle, including sticking to a consistent sleep schedule, creating a relaxing sleep environment, maintaining good sleep hygiene, and seeking professional help if needed. By prioritizing quality sleep, you can improve your physical, mental and emotional health and feel more energetic and productive throughout the day.

Moreover, if you are facing sleep problems, you can give yourself a sleep study test and contact a health expert who can guide you to get rid of sleepless nights.

Take the Sleep Study Test today!

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