Sleeping Deeply

“Sleep is for the weak.” Have you heard that too, and been encouraged to get your head back in the game, hustle more, work 24/7 and get your life on track? While conquering our goals is essential, what is more important is keeping ourselves healthy and fit. In a world that takes pride in ‘never sleeping,’ it is but natural that sleeplessness has become the new epidemic. According to WHO, sleep problems constitute a global epidemic that threatens health and quality of life for up to 45% of the world’s population.

The lack of adequate sleep or poor quality of sleep can have a significant negative impact on your health. Short term effects of poor sleep manifest as reduced attention span, hampered memory recall and dwindled learning. Longer term effects are associated with health problems such as diabetes, obesity, weakened immune system and more.

So, what exactly is this epidemic, and how can you outlive it? Keep scrolling to find out!

Causes of Sleeplessness

The digital dilemma

A major cause of sleeplessness is our need to always be online. From scrolling on our phones to playing on our laptops, our constant desire to be surrounded by digital tech has invaded the sanctity of our bedrooms. The blue rays emitted from our devices (phones, laptops, PCs, and tablets) disrupt our circadian rhythm. This tricks our brains into thinking it’s still daytime and makes falling asleep a Herculean task. Welcome to the championship of tossing and turning in bed for hours.

The 24/7 work culture

Let’s all be honest; we know that a traditional 9 to 5 doesn’t exist anymore. Gone are the days when you clock out from work and leave the worries behind. Now, your work continues to be a part of your home, social gatherings, and online presence, too. Emails flood our inboxes at odd hours, and deadlines doom us ominously. This ‘always available’ mentality also heightens stress levels and kills our precious sleeping time. While burning the midnight oil may seem like a badge of honour, its effects on our health and sleep are anything but attractive.

Stress is the new cool

In such a fast-paced world, stress has become a part of our lives. Now, we cannot imagine our afternoons having nothing to do or going to bed before 12 a.m. – it just seems ‘not okay.’ We find it difficult to function without incessant worrying (always finding one reason or another) and a never-ending to-do list running in circles inside our heads. And so, our minds lie awake in bed, unable to find any peace in sleep.

This goes on as a vicious circle as sleep deprivation adds to these mental health issues, creating a tangled web of sleep epidemic.

Dealing with Sleeplessness

While this epidemic seems to be daunting, there is always hope on the horizon and we’re going to talk just about that. Adopting good deep sleep hygiene practices may take some time, but once the routine is set, they work wonders in restoring our natural sleep patterns. This deep sleep routine and discipline help us reclaim the rest we so desperately need to return to our energetic selves.

Here are the steps to follow:

– Establish a routine: Just as you have your work and social routines, implementing a bedtime routine helps your body get into the zone of shutting off or winding down. There are a number of practices that help your body hit the snooze button, like taking a warm bath, reading a book, or practising breathing techniques. One crucial thing to remember is that consistency is the key, and that’s what your body loves, too. Treat your body to the same bedtime routine every day, and it will present you with the gift of peaceful sleep.

– Create a deep sleep sanctuary: Your bedroom should be THE PLACE of peace to bring sleep to you naturally. Transform your bedroom into a cave, aka, make it cool, dark, and quiet. Keep all the electronic devices at bay and invest in a comfortable mattress with soft pillows to ensure complete comfort.

– Keep tabs on your screen time: It’s time to break free from the digital chains and stray away from screens at least an hour before bedtime. You can engage in screen-free activities that help get your eyelids heavy enough to sleep. These activities include journaling, meditating, drinking a cup of warm tea, enjoying a conversation with a loved one, doing a skincare routine, etc.

– Check your consumption patterns: Products like caffeine, nicotine and alcohol can damage your sleep cycle. So, when it comes to them, tread lightly, especially during the hours leading up to your bedtime. Do not consume caffeine post 5 p.m. and opt for herbal teas and warm milk to soothe the senses.

– Let the sleep gummies help you: Sleep gummies are well known to help one fall asleep and improve the quality of sleep tremendously. Choosing the right sleep gummies is also important when getting your deep sleep schedule back on track. Look for sleep gummies that are well-tested, non-habit forming and melatonin free. De-Stress & Snooze Gummies from three60 are the best sleep gummies out there, clinically proven to work by decreasing the cortisol levels boosting natural melatonin production in the body in the body and making you doze off.

Apart from the sleep gummies, you can also check out three60 De-Stress & Snooze Drops that are made up of Bach flower remedies to help improve sleep quality. These drops help you sleep like a baby and wake up more refreshed than ever before.

Conclusion

In a world that glorifies hustle culture, our sleep cycles bear the brunt of our lifestyle. The repercussions of this extend far beyond just plain fatigue. From high-stress levels to compromised concentration and even the risk of chronic illnesses, sleeplessness takes a big toll on our health.

Prioritize your sleep with these practices and break free from the epidemic of sleeplessness easily. Build a proper sleep routine to welcome a peaceful night’s sleep every night.

About The Author

Dr. Kriti Soni

Dr. Kriti Soni is a pharmaceutical scientist specialising in developing drug delivery systems and natural products