If you think that you would make up for the missed sleep of the previous night the next day, then you will probably get to do so. But if you assume that you will be able to recover from that previous episode of sleep deprivation then you are mistaken. Because a shift in your sleep pattern even for once can cause many changes in your body’s mechanism.
When you sleep, your body releases chemicals that conduct the healing process throughout your entire system. Your body enters a maintenance mode wherein it carries out the repairing of the blood vessels, cells, organs, tissues, bones, and basically the entire system. It rejuvenates your body so that you get up all fresh and ready to navigate the day ahead.
But if the pattern gets disturbed even slightly, then this process of healing and repairing gets majorly affected, and as a result, your body might require a few days for recovery. Although you can still reclaim the sleep, keep reading to learn how.
Tips to recover your sleep after a bad night’s sleep
Avoid caffeinated beverages at night
Caffeine has psychoactive properties, as it is a nervous system stimulant that keeps you awake for longer durations by causing an instant boost of energy. It causes the release of certain chemicals in your body that helps you to stay awake and active. It is amazing during the daytime, which can heighten your focus and increase your attention span by driving the fatigue away. But consuming it before bedtime is a bad idea, as it inhibits melatonin production which is the hormone that puts you into a deep sleep. Hence, avoid caffeine at night.
Get to your bed a little early before your sleep time
This technique will certainly help you in getting sleep at the same time every day. You can get to bed around 15 to 20 minutes before the actual sleep time. It takes some time to get cozy and comfortable. Within that time your body enters a state of complete relaxation before dozing off. This ensures sound sleep.
Turn off the devices
Do yourself a favor, by turning off your phone, laptop, or similar devices half an hour before your sleep time. Such devices tend to keep you engaged and you might not even hesitate to change your sleep time for staying awake for the sake of spending time on the devices until late at night. It is time to recognize the harmful effects of not sleeping well. Mobile phones are the major contributors to sleep deprivation among youth nowadays, the reason why they suffer in their academics.
Skip Night-time Working
Some workaholic individuals extend their work time. They may even choose to work at night, which takes away their precious sleeping hours. It is necessary to understand that work is important but so is your sleep. If you do not get enough sleep, your brain will not be able to process things properly. Your entire bodily function gets impacted.
Eat something light for dinner
Eating heavy, high-fat, or oily meals at dinner can cause stomach discomfort which can keep you awake at night. Such foods don’t easily get digested, and you might experience digestion issues which can lead to constipation or diarrhea. Such foods are hard to digest and may even take longer to break down. Try to include more salad and light foods that are rich in fiber. Such foods won’t cause digestive problems and you will be able to sleep properly.
Skip taking naps in the daytime
If you take a nap during the day, your chances of falling asleep at a particular schedule in the night might get impacted. You may struggle to sleep as you had previously taken a power nap which took away the tiredness and fatigue. So, rather than taking naps, you should store the tiredness and fatigue for bedtime, which will surely provide you with a good night’s sleep and you will wake up the next day with absolute vigore.
Smoking is a bad idea
Smoking before bedtime can disrupt your sleep. This is attributed to the nicotine content in cigarettes which is a nervous system-stimulating agent that increases your alertness and energy levels. Those who smoke before sleeping, experience shorter sleep duration and may even suffer from severe symptoms of sleep apnea and insomnia. Therefore, if you wish to have a healthy sleep routine, you must give up your night-time smoking habits.
Talk to your doctor
If the methods listed above do not give you the desired results, then it is better to consult a doctor. Do not let your sleeping difficulties take a toll on your health. Get it treated as early as possible.
Sleep deprivation also degrades the quality of your intimate life. It can make you feel constantly tired and fatigued. You might lose interest in intimacy as your sex drives get impacted due to low energy levels. Some men might as well experience the symptoms of erectile dysfunction (ED) which makes them face difficulties during sexual interactions. However, they can make use of ED medicines such as Fildena, which are excellent solutions against erection problems. These medicines restore the erection function in the presence of arousal.
Sleeping is a restorative activity that is necessary for getting rid of toxins and revitalizing your entire system. An alteration in your sleep even for once can lead to huge changes in your body. You can make up for your lost sleep by following the above-listed methods.
Make sure you do not keep messing up your sleep schedule, or else it can disturb the restorative process which can potentiate your risk of health conditions like type 2 diabetes, psychological problems, memory issues, heart diseases, and even cancer. You need to cultivate discipline. Every activity must be done at a particular time. Go to bed a little early, which shall help you to fall asleep on time and wake up fully rejuvenated for a new day.