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Tips to sleep early every time

 

Sleep is an inevitable part of human life. Our sleeping cycle decides a lot of things about our mental and physical health. It dictates the overall functioning of our bodies and especially the brain. All this makes it necessary to sleep or recommended hours every day to ensure the smooth operation of our bodies. 

A few of us find it challenging to acquire even the recommended hours of sleep and become irritable the next day. To beat this insomnia here are a few tips for falling asleep fast:


  • Lower the temperature of your bedroom:

  • Your body temperature changes while you sleep. As the temperature of your body decrease, your hands and feet become warmer. Hence, if your room temperature is too warm, you may find it harder to fall asleep. Though individual preference may vary, it is ideally suggested to keep the room temperature about 20-23°C. Find the temperature that suits you the best.

    Taking a warm water bath before bedtime helps to monitor your body temperature and signals your brain to produce melatonin- the sleep hormone.


    1. Schedule your day:

    It is essential to train your body to perform specific activities at specific times. This primes your body and maintains its biological cycle. Everyday activities such as sleeping, breakfast, lunch, dinner etc. should be done at a defined time every day. This regulates your body hormones. 

    Waking up and Sleeping every day at a specific time will ensure a smooth transition from your wake time to sleep time and regularize your internal sleep cycle, which will eventually help you sleep faster. 


    1. Use the “4-7-8” breathing method:

    This is probably the fastest way to fall asleep. The “4-7-8” breathing method is a simple technique to help fall asleep fast. It promotes calmness and relaxes the nervous system. 

    This method primarily consists of breathing patterns. Here are the steps to perform this technique:


    • First, place the tip of your tongue behind your upper front teeth.
    • Exhale completely through your mouth while making a whoosh sound.
    • Shut your mouth and inhale through your nose while mentally counting to four.
    • Hold your breath and mentally count to seven.
    • Open your mouth and exhale completely, making a whoosh sound and mentally counting to eight.
    • Repeat this cycle at least three more time

    This is an excellent way to unwind before sleeping. This exercise can also be performed while in a situation of anxiety or stress.


    1. Expose yourself to sunlight during day time

    Exposing your body to daylight is as crucial as it is to sleep in the dark. The bright light helps you to stay alert and enhances your brain functioning by curtailing the production of melatonin. This will also regularize your hormones release cycle and maintain the body’s equilibrium. At night, the darkness prompts your brain to produce melatonin, which is an important hormone to promote sleep. 


    1. Avoid day naps:

    Some scientific studies suggest that long naps in the later time of the day may result in insomnia. People who have insomnia especially tend to feel drowsy throughout the day. They are suggested to take short naps in the first half of the day to improve alertness and functioning of the brain. 

    If you are used to sleeping during the day time and think it is affecting your night’s sleep, try eliminating days naps for a couple of days and see how it affects your sleep schedule at night time. 


    1. Watch your diet:

    What you eat may also affect your sleep. Eating a heavy meal right before your bedtime may be detrimental for your sleep. Likewise, high carbs in the following day of the day play with your sleep schedule. A high-carb may help you sleep faster, but it will surely affect the quality of sleep, it will not be a restful sleep. 

    Several studies have suggested, eating high carb/low-fat meals at night could significantly decrease the quality of sleep, while eating low carb/high-fat diet helps you sleep better at night and improve the quality of sleep. 


    1. Relaxing exercises:

    Meditation and deep breathing could aid better sleep. Right before your bedtime, ensure that you perform some relaxing and soothing activities. Read a book, listen to relaxing music or just sit back and relax. 

    Lavender essence has proven to improve the quality of sleep so, while you read your book or listen to music, just light a lavender-scented candle or use a diffuser with lavender essential oils. The soothing smell of lavender calms your brain and relaxes your nervous system.

    It is also essential to be comfortable while you sleep and in case you have any back issues, buy a custom mattress that will ease your pain. Buy customized mattresses from Flomattress to suffice your needs.


    1. Blame the electronics:

    Electronic devices are proven to disturb the quality of your sleep. The blue light emitted by your laptops, phones or TVs makes it significantly harder to sleep. Hence, it is advised to stay away from all the electronic devices for at least two to three hours before sleeping. 

    It is also recommended not to bring any of these electronic devices in your bedroom. Restrict the activities in your room and let your room only be for sleep. This will keep you off all the distractions around. 


    1. Watch what you drink:

    Caffeine is known to increase the brain’s functioning and alertness, which you definitely do not want right before you go to sleep. Therefore, stay away from coffee, cola etc. at least a couple of hours before your bedtime. Do not feed your brain with caffeine or anything that will interfere with your sleep. 

    Instead, drink some soothing teas or drinks like chamomile tea which is proven to induce sleep, improve the quality of sleep and relaxes your mind.

    Does lack of sleep cause headaches?

    Getting sufficient sleep is essential for a healthy and active life. While you sleep, your body repairs and rejuvenates itself in order to perform your everyday activities with easy and optimize your brain functioning. So, what happens when you are sleep deprived? 

    Well, we all have had gloomy days and severe headaches and also blamed ourselves for not sleeping well the previous night. 

     

    Sleep and Headache

    The relationship between sleep and headache is undeniable. Although unclear, for if sleep deprivation causes headaches or headaches lead to disturbed biology of sleeping cycle, these two are invariably interlinked. A number of studies have suggested that sleep deprivation or irregular sleep cycles may trigger a headache or migraine. Headaches due to insufficient or interrupted sleep are generally labelled "tension headaches", and in addition to this, lack of sleep may also trigger cluster headache attacks, hypnic headaches etc.   

    Conversely, it is also true that excessive sleep may also trigger headaches or migraine.

    Migraine attacks are generally noticed between 04:00, and 09:00 am, which suggests that trigger maybe sleep or circadian cycle or both. Likewise, jet-lag and shift-work may also be contributing triggers to headaches influenced by sleep. Excessive sleepiness may be part of the premonitory phase before a migraine attack, or a consequence of the attack. On the other hand, sleep can be therapeutic during a migraine attack and may even help to terminate it. 

     

    Cluster Headache

    A striking relationship between sleep and cluster headache is suggested by various instances and scientific studies. If not exclusively, cluster headaches often arise during sleep and at similar times during days and nights. This concludes that the irregularity in sleep and disturbed circadian rhythms in sufferers leads to cluster headaches.

     

    Hypnic headache 

    Hypnic headache is thought to be a rare form of headache disorder. This is mainly seen in older women, whereby attacks seem to wake sufferers from nocturnal sleep with a dull, featureless headache, often occurring several times a night. The depth of sleep stages alters with age. With the older population having less slow-wave sleep than younger people, it is safe to assume hypnic headache may result from a reduction in slow-wave sleep in susceptible individuals. 

     

    In chronic sufferers, it is often seen that insomnia and migraines co-exist. Both insomnia and migraine are more likely in people who often sustain quite mild head injuries, as part of post-concussion syndrome. Headache can especially be associated with excessive daytime sleepiness. 

     

    What accounts to this relationship of Sleep and Migraine?

    The balance of sleep and wakefulness, regularity in timings, relies on a finely tuned system known as the Homeostasis. Too much load on either of these systems in contrast to the other, like staying up at late hours or oversleeping on weekends, may lead to disturbed Homeostasis. In this case, the system will try and compensate for redressing the balance. Lack of sleep often leads to headaches and migraine.

     

    It can occur like the migraine attack may actually force you to stay still and in the dark to help you sleep if you are sleep deprived, while in other instance if you have overslept, the migraine attack may have an opposite effect of keeping you awake. Both these scenarios may be a way of trying to redress both sleep pressure and circadian alignment and keep the system in equilibrium.

     

    Remedies for headaches:

    If you suffer from migraine or headache due to lack of sleep, few of the remedies below may help:

     

    • Be Active:

    Getting a break from your monotonous schedule with headaches. For instance, if you have a job where you are required to sit in a place for eight hours a day, take a break and go for a walk for a few minutes to break the routine.

     

    Acupressure:

    Acupressure therapy has shown to reduce the frequent common migraine in some individuals. Also, ensure that acupressure is performed by trained professionals only. 

     

    • Maintain a diet:

    It is essential to ingest a balanced diet in order to regularize your sleep cycle and consequently reduce migraine attacks or headaches. 

    Magnesium, on the other hand, is known to reduce migraines. Hence, it is essential to enhance the intake of magnesium and other important minerals to keep those migraine attacks at bay!

     

    • Hydrate:

    One of the best remedy to prevent headaches in drinking water. Studies have confirmed the existence of water-deprivation headache. This headache is associated with irritability and decreased concentration. Hence, it is essential to drink the prescribed amount of water every day.

     

    • Get a massage:

    Getting massages actually help with sleep issues. Massages relax your muscles and release the tension. This can actually help in getting better sleep.

     

    • Use peppermint or lavender oil:

    Essential oils are known for various reasons. They help in relieving in headaches. A recent study showed that peppermint oil was able to help with nausea and headaches. On the other hand, lavender oil is known to soothe tension and relieve pain.  

     

    • Use of proper bedding:

    It is necessary to have comfortable bedding while you sleep. A sleeping mattresses will either help or disturb sleep, depending on the quality. Flomattress is an online platform that provides custom mattress according to your needs and requirements.

    What is the relationship between sleep & depression?

     

     

    As a human, we all have experienced emotional fluctuations. We tend to feel sad, hopeless, happy, hopeful and various other emotions according to our surroundings and situations. Although as normal as it may seem, persistent feeling of sadness, anxiety and irritability is a sign of clinical depression. 

    Over the years of research, it is stated that Depression and sleep have common biological roots and they are strongly associated. Depression may disturb your sleep or sleep deprivation may contribute to depression, either way, the linkage is unavoidable. Depressed individuals often show signs of a range of insomnia issues like difficulty in falling asleep (sleep-onset insomnia), difficulty staying asleep (sleep maintenance insomnia), unrefreshing sleep, and daytime sleepiness. An inability to fall asleep or excessive drowsiness are both results of depression. 

    Depression not only affects the mentality of a person but also show physical disturbances and is associated with other chronic health issues such as heart disease. Symptoms of depression may not be very prominent at first, but it grows on a person. Hence, is it advised to seek medical health as soon as noticeable differences in one’s mood start showing up. Depressions are of various forms and exhibit different yet similar symptoms. 

     

    Symptoms:

    Symptoms may vary from person to person and show different symptoms depending on the stages of the depression.

  • Extreme withdrawal symptoms- Person with depression show disinterest in doing things they would enjoy otherwise. Depression also results in reduced libido.
  • Forgetfulness- Depression alters the overall brain function which also results in forgetfulness in a person. 
      • Constant feeling of hopelessness, sadness- these feelings tend to grow as time passes and does not show any improvements
  • Finds hard to concentrate- Focusing on a task and completing it may give a hard time to the person suffering from depression
      • Daytime drowsiness
  • Loss of energy-  One may feel extremely tired after performing simple, everyday activities and may not feel like doing anything at all.
    • Insomnia- Person in depression may find it extremely difficult to fall asleep due to repetitive thoughts and emotions running through their mind.
    • A drastic change in weight and appetite- A person may overeat or not eat at all. Depression hampers one’s appetite which eventually leads to weight loss or weight gain.

     

    Depression may be accompanied by low self-esteem, anxiety, and various physical problems like back-ache and gastrointestinal problems. The most prominent and common symptoms of depression are insomnia and/or daytime sleepiness. 

     

    Causes:

    Causes of depression, just like symptoms, may vary from person to person. Few of the main causes are mentioned below:

     

  • Sleeping Pattern: As mentioned above, depression and sleep are closely related. Hence, sleep deprivation often leads to depression. Also, depression may contribute to various forms of sleep disorders and insomnia. 
  • Brain structure: A medical scan of the brain shows alterations in the brain structure of the person undergoing depression. Certain neurotic networks and nerve signaling may not perform effectively. Processing certain information may also get difficult. 
  • Genes: Scientific study suggests that the genetic makeup of a person can be a contributing factor to depression, but it is not certain.  In some cases, you may have the genes but still won’t develop depression, while in some cases, depression may be developed even when you do not have the genes.
  • Life events: A disturbing life event may trigger depression in some people. It could the death of someone close, a difficult relationship or a stressful situation. A lot of other factors may cause depression such as your surroundings, where you live, office/school environment and so on. 
  • Childhood problems: People with any depressing experiences as a child are at a higher risk of developing depression. The trauma may cause brain structure alteration which may lead to depression in adulthood.  
  • Other conditions: Drugs, alcohol, caffeine may be other contributing factors to depression. 
  •  

    Treatment:

    Treatment for depression involves a consolidation of pharmaceutical drugs and/ or psychotherapy. Each of these therapies may be used to treat both depression and insomnia and treatment for sleep problems is often an integral part of depression therapy. A doctor may prescribe antidepressants to improve your condition. While a psychiatrist may talk you out of depression and may provide the necessary help. 

    Besides these precautions, it is also essential to get comfortable while sleeping and a quality mattress will aid sleep and better your condition. 

    Coping:

    Depression can be exhausting and hence it is advised to seek help as soon as it is diagnosed. In addition to the treatment, a few tips can accelerate your treatment

    -Regularize your sleep-wake cycle

    -exercise regularly 

    -Limit your alcohol and caffeine intake

    -Lastly, speak.