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Sleep Habits of Highly Successful People

The life of a successful person is scrutinized by all and sundry. Their work, social life, exercise regimes and not to forget even sleep habits are discussed and debated. We often wonder what makes them who they are? What is that one effective habit that sets them apart and helps them reach the heights of success that most people can just dream of?  

Why is sleep important?

HAPPY WORLD SLEEP DAY!

FLO mattress might not be the expert on sleep disorders, but we definitely consider ourselves as brand ambassadors of good night’s sleep.

This World Sleep Day we aim to create awareness about the importance of sleep.

Sleep is one of the most crucial factors for your health and wellbeing, throughout your life. And in a similar perspective, a mattress is the most crucial factor for your good sleep. A mattress should provide you with the right support and comfort. Choose from different options of the mattress like FLO Orthopedic mattress and FLO Ergonomic mattress, to suit your requirement and choice.

So, What Happens When We Sleep?

As we drift off to sleep, your body starts working on some of the most vital functions that are required to maintain health and prevent certain diseases and disorders.

During sleep our body takes rest, conserves energy, reduces heart rate, decreases blood pressure, breathing as well as the body temperature. This time, our brain stays active, restoring day time mental functioning.

All these processes help you to -

  • Repair of tissues and stimulation to our physical and mental growth.
  • Improvement of the immune system
  • Recover from the day’s activities
  • Control metabolism and weight
  • Improve concentration, mood and patience, and reduce the chances of depression.
  • Maintain cardiovascular health

If you are sleep-deprived regularly, these processes are interrupted and you are at a greater risk of developing health problems.

Sleep Stages

A sleep pattern is divided into five stages, starting from stage 1 (light sleep), through stages 3 and 4 (deep sleep) up to stage 5 called as rapid eye movement (REM) sleep. Only if you sleep at peace for enough hours, would you complete all five stages of sleep. At different stages of sleep different repair and restoration process occurs and completing each stage is important.

How much sleep is enough?

While this is specific to an individual, there is a certain guideline that needs to be followed, as suggested in the table below:

Age

Recommended amount of sleep

Infants aged 4–12 months

12–16 hours a day (including naps)

Children aged 1–2 years

11–14 hours a day (including naps)

Children aged 3–5 years

10–13 hours a day (including naps)

Children aged 6–13 years

9–11 hours a day

Teens aged 14–18 years

8–10 hours a day

Adults aged 18–64 years

7–9 hours a day

Adults aged 65+ years

7–8 hours a day


Impact of not getting enough sleep

Short-term health impact

You don’t have to wait to see the impact of less sleep, its effects show up quickly. Sleeping for very less time can result in -

  • Increased stress – The sleep-deprived people experience stress, confusion and indecisiveness.
  • Increased blood pressure- Especially those who are affected, may get such symptoms.
  • Disturb mood- Sleep-deprived people tend to think negative, find more faults, and get annoyed very quickly.    
  • Difficulty in concentrating – Such people lack attention. Attention is a vital skill that helps us stay safe.

Long-term health impact

Sometimes, the lack of sleep is not seen or understood as a critical matter. Some people feel it’s alright to skip on sleep every now and then. But you must have experienced how much time body takes to come back in the normal routine. The long-term effects of regular sleep deprivation can be scary, which includes:

Increased risk of diabetes - Research has shown that sleep deprivation and insulin resistance may be linked. A good night's sleep regulates our hormones and other body processes.

Increased risk for breast cancer – Research shows a strong connection between less sleep and recurrence of tumours.    

High blood pressure - Short sleep duration is linked with hypertension.

Decreased immune function - People who don’t sleep enough are more likely to catch infections like a common cold.

Depression – Sleep helps manage anxiety and depression. People suffering from insomnia don’t get adequate sleep and develop depression. Because of depression, sleep is negatively affected, this creates a vicious cycle.

Obesity - Brain scans reports have shown that sleep-deprived people find it hard to control emotions and to be judgmental about high-calorie and low-calorie foods. This causes them to overeat and make poor food choices, which results in obesity. Lack of sleep also affects hormonal balance causing you to eat more because you don’t know when to stop.

Impact on relationships – It is not about your own self, it impacts your relationship with spouse, children and friends. Inadequate sleep can impair our ability to appreciate people around, which can lead to stress and tension in the relationship.

Conclusion

Good night sleep is one of the easiest and best things you can do for your health. So if you wish to be more effective at work, fight off infections better, keep a healthy gut, drive more safely, be friendly with surrounding people, then work to get a better Sleep.  



10 Tricks to Help Indians Sleep Better

Good sleep is critical for good health and overall well being of body and mind. However, for many falling asleep is a challenge. What do you need for a good night’s sleep? First and foremost a comfortable mattress.


For a good mattress, your search ends here. FLO mattresses are the best in the online mattress category. They are affordable, ergonomically designed and these mattresses come in a box. So, it’s easy to unpack and set up.


What else can help? Here are 10 effective tips to help you sleep better -


  1. Have a schedule: Your daily schedule has a direct effect on the sleep pattern. When we have an irregular routine with varied sleep times, the body clock or circadian rhythm is disrupted. The circadian rhythm sends signals of alertness and sleep to our body. In the presence of a fixed routine, this signal works well. In the absence of the same, the body clock is skewed and it may not be able to trigger the sleep signal. Even though it sounds boring, it is best to have a schedule to help the body mechanisms.
  2. Expose your body to daylight and darkness: Another factor that triggers the circadian rhythm is light. Light helps our body to stay alert while darkness triggers sleep. Irregular exposure to light disrupts the circadian rhythm and our sleep cycle is affected. Expose your body to light during the day. In the absence of natural light use artificial light. This will help the circadian rhythm to be in sync.
  3. Be active through the day: It is important to have some amount of physical activity. Many of us have jobs that make us sedentary for a larger part of the day. However, it is important that include some physical activity into your routine. Be it a walk, a gym session or yoga. Choose what you like, but ensure that you are physically active for at least 60 minutes every day. Experts recommend all forms of exercise in the morning.
  4. Avoid daytime naps: Lazy afternoon nap is always enticing. A short power nap can help you feel refreshed. But longer naps can upset the sleep cycle. Sleep specialists suggest that a daytime nap of longer duration can affect the quality of sleep at night. It is best to avoid a nap during the day. However, if you cannot do without it, limit it to a maximum time of 30 minutes.
  5. Keep your room cooler: In India, we experience warm weather for a larger part of the year. Falling asleep in a warm room can be a challenge. The age-old practice of lowering the room temperature before bedtime, is even recommended by sleep experts worldwide. So, try reducing the room temperature a notch to help induce sleep. Also ensure that the mattress you sleep on, does not trap body heat. Like FLO mattress with foams infused with gel micro-capsules, that absorbs body heat and then releases it away from your body via 3D air flow fabric.
  6. No-gadgets: The blue light from gadgets suppresses the release of melatonin (the sleep-inducing hormone). Hence it is best to turn off all gadgets at least 30 minutes before you go to sleep. Try reading a book, meditate, or take a relaxing bath to induce sleep.
  7. Watch what you eat: Having a late and heavy dinner can be detrimental to a good night’s sleep. Experts recommend finishing dinner at least 2 hours prior to bedtime. In case you are having a late night dinner opt for high fat and low carb diet. It is proven that such a diet can help induce sleep faster.
  8. Avoid caffeinated drinks: Caffeinated drinks also suppress the release of melatonin. So, having such drinks a few hours before bedtime can hinder your sleep cycle. It is best to have caffeinated drinks 4-6 hours before bedtime.Green tea or herbal tea can help trigger sleep. One can try sipping on such soothing beverages to help induce sleep.
  9. Listen to music: Music relaxes the mind and soul. Try listening to some relaxing music before bedtime. There are also many apps that have music to trigger sleep. Find what type of music appeals to you and listen to it sometime before you sleep. There are many who find the combination of music and a book the perfect remedy to fall asleep faster.
  10. Block out light and sounds: Having light and sound from external sources can hamper the sleep process. Use noise canceling apps or earmuffs to block unwanted sounds. To block out excess light one use curtains or blinds.

Getting sleep of 7-8 hours every night is essential for every person. But, if one has difficulty in falling asleep it can be frustrating. These simple methods can help you fall asleep sooner. Try them for some quality sleep each night!