We live in such a century were working and earning money has become more than important task for people. In this busy schedule they forget to eat and sleep properly and this habit causes them great loss in health both emotionally and physically.


Sleep plays an important role in functioning of brain and systemic physiology in all the body systems. Problems with sleep are widely  include deficits in quantity and quality of sleep; sleep disruptions is a type of problem that impact the continuity of sleep. Numerous factors are held responsible for sleep disruption, ranging from lifestyle and environmental factors to sleep disorders and other medical conditions. This problem may have both long and short term impact on your body.  Sleep disruption is also caused due to increased activity of the nervous system and hypothalamic–pituitary–adrenal axis, metabolic effects, changes in circadian rhythms, and proinflammatory responses. In so called healthy adults, short-term consequences of sleep disruption are seen due to  increased amount of stress responsivity, somatic pain, reduced quality of life, emotional distress, mood disorders, and cognitive, memory and so on. For adolescents, psychosocial health, school performance, and risk-taking behaviors are disturbed by sleep disruption. Behavioral problems and impact of family is seen as another problem for sleep deprivation in children. Long-term consequences of sleep disruption in seen in a body are hypertension, dyslipidemia, cardiovascular disease, weight-related issues, metabolic syndrome, type 2 diabetes mellitus, and colorectal cancer and many other life time and incurable diseases.

According to 2018 sleep poll of America it finds that a majority of the public around 65% says that getting enough sleep makes an individual more active and productive, yet remaining others admit they work perfectly well inspite of not taking proper sleep.

But science proves that this 41% generation is lazier and has more problems as compared to the 65% population.


  • Increase contact with direct sunlight during day time

Our body has many automatic systems in it and also has a natural time keeping clock known as circulation rhythm and this circulation can be kept healthy by getting in access with natural light and bright lights during the day time. This will not only help you in gaining day time energy but also help you to get proper sleep at night.

  • Reduce Blue Light Exposure in the Evening

As discussed above that light has a positive impact in day time but it has totally an opposite impact during the night especially the blue lights directly bit your brain nerves and keeps you awake. Even your mobile phone emits blue lights which is the reason that if you use phone before going to bed then definitely you are not going to get proper sleep.

  • Don’t Consume Caffeine Late in the Day

Caffeine has numerous benefits and is consumed by 90% of the US population. Sometimes a single dose is enough to work and sometimes we crave for more as it increases our energy, focus and sports performance. But if taken at late hours of the day or can say in late evening then definitely it is going to cost your sleep by not making you relax naturally at night.

  • Reduce Irregular or Long Daytime Naps

Though it is said that short naps are powerful but on the same hand if we take long and that too irregular naps then it is going to affect you. Even noticed in one study, that participants ended up being sleepier during the day after taking daytime naps.

Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality. But if you just sleep for while then you don’t need to worry about it as this depends on person to person.

  • Don’t Drink Alcohol

Alcohol is not good for health, we read it daily in many articles and blogs but alcohol consumption during night can even cause sleep deprivation. Alcohol is known to cause and even increase the symptoms of sleep apnea and even lead to snoring and disrupted sleep patterns and an individual may also get bad nightmares due to it.

  • Get a Comfortable Mattress

Some people get proper sleep only in hotel rooms. But ever thought the reason about it?

This is the reason it is asked to make proper use of mattress. The best mattress and bedding is extremely important. If you are upgrading your bedding, base your choice on personal preferences.

  • Relaxing Bath or Shower

Before you go to bed just take a warm or cold shower that removes you day stress and you get a perfect sleep.

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