Adequate sleep is extremely essential for the proper functioning of a human being. Studies have shown that there is a significant decrease in metabolic brain activity when an individual stays awake for 24 hours at a stretch. Due to sleep deprivation, the body temperature also goes down and there is a reduction in functioning of the immune system.


There is also a decrease in the release of growth hormones. Individuals who do not sleep adequately may also experience an increase in heart rate variability. The nervous system can only function properly when an individual gets adequate sleep.


Sleep deprivation leads to difficulty in concentration, drowsiness and impaired memory. An individual’s physical performance also reduces and moods swings may occur.

Children and young adults experience a release of growth hormones during sleep. In the stage of deep sleep, there is an increased production of body cells. Sleep also promotes better emotional functioning during the waking hours. Most people are able to get adequate sleep for about 6 to 8 hours every night. However some individuals suffer from sleep deprivation on account of various factors. Difficulty in sleeping may occur due to stress, depression, excess physical or mental stimulation just before bedtime, uncomfortable sleeping environment, jet lag, intake of stimulants, alcoholism and ageing. In case of persistent sleep difficulty, it is advisable to consult a doctor so that the underlying cause can be diagnosed.  There are also various natural ways to ensure better quality sleep. Here are some tips to help you sleep.

It is important to avoid eating heavy meals just before bedtime. Consuming a heavy meal or overeating before bedtime can cause one to stay awake. It is also essential that one does not go to sleep hungry as this too is likely to interfere with sleep. Certain foods such as milk, avocados, almonds, oats and buckwheat are known to promote sleep. One of the most common causes of sleeplessness is an intake of too much caffeine. Caffeine tends to remain in the body for long periods of time. One should not consume caffeinated beverages at least 4 to 6 hours before bedtime. Alcohol is another hindrance to sleep. It may lead to sleepiness initially, but can also lead to disturbances during sleep. Stress can interfere with all body functions including sleep. A good way to ensure better sleep is to follow a pre-sleep ritual which will provide relaxation just before sleeping. This ritual can be of any duration.  It could be anything from taking a hot bath to listening to light music. Aromatherapy is also a great way to induce sleep. Some people even relax through meditation. Exercise is beneficial for overall fitness and also enables one to sleep better. However exercising just before bedtime may cause you to become alert and less sleepy. If this is the case, then it is advisable to restrict exercise time to mornings only.

The environment in which we sleep in has a huge impact on the quality of sleep. The room temperature should be between 68-72 degrees Fahrenheit. To block out sounds, you can use earplugs. It is advisable to use a night-light instead of an overhead light if you need to get up during the night.  Also avoid drinking fluids just before bedtime. Activities such as watching television and eating should never be done in bed. Many people have a habit of smoking before bedtime. Nicotine has a stimulating effect on the body and can cause you to stay up all night. Therefore it is best to avoid smoking before sleep. Individuals who have difficulty falling asleep should also avoid napping. If you do need to nap, restrict is to just 15 to 20 minutes.