Better Sleep Tips - How to Sleep better
Before you turn to books, blogs, sleep coaches, apps, or any of the many products on the market in search of a more satisfying slumber, you should consult a toddler.
Fortunately, there are millions of these tiny advisors floating around, ready to serve as excellent sleep role models.
Why do we require Good Sleeping Habits?
Sleep is essential for many bodily functions, and current guidelines recommend that adults get at least seven hours of sleep per night on a consistent basis.
Previous research has linked a lack of sleep to an increased risk of cardiovascular disease, hypertension, diabetes, obesity, and depression.
Recent research has linked a lack of sleep to the development of dementia in adults in their 50s to 70s.
Sleep is especially important for young children, who require it for proper growth and development.
In fact, pediatricians recommend that toddlers sleep 11 to 14 hours per day.
So, how do these tiny people cope with such high dozing demands? It's really quite simple: routine.
Also Read : Natural Remedy for Better Sleep
First, decide on a Bedtime.
To continue, a consistent bedtime is crucial, and there is excellent evidence that regular bedtimes help toddlers sleep better.
This is equally important for adults and should be practiced on both weekdays and weekends.
Surprisingly, when the researchers examined infants and young toddlers (aged 7 months to 1.5 years) who had followed the same routine.
They discovered that the most significant effects of improved sleep appeared after only three days.
Have a Bath.
Starting with the hot water bath, each step in the three-step toddler routine is simple to implement.
These soothing soaks aren't just for toddlers.
A comprehensive 2019 researchers focused on 13 separate adult studies and discovered that -
taking a hot bath or shower one or two hours before night minimized the amount of time it took to fall asleep., even if the rinse lasted as little as 10 minutes.
Humans naturally lower their body temperature before and during sleep, which aids in sleep retention.
Hot baths or showers speed up the cooling process by contrast enhancement of blood vessels near the skin, increasing blood flow, and releasing heat.
The second step is to apply lotion.
Massage treatment has been proved to improve sleep in both children and adults, therefore lotion treatment should preferably be combined with a massage.
Furthermore, in a study in which 76 infants were randomly assigned to receive a bedtime massage with lotion.
A massage without lotion, or no message, the infants who received a lotion massage slept for longer periods of time.
Self-massage may serve as a close approximation.
Massage is thought to work by activating pressure receptors and increasing parasympathetic nervous system activity (rest and digest).
Multiple studies have shown that this reduces your heart rate and helps you relax.
Take part in a Relaxing Activity.
Finally, finish your routine with something quiet.
While there are numerous options, language-based activities such as reading and storytelling have been shown to be effective.
Lauren Hale of Stony Brook University School of Medicine conducted a study, which examined data in children under the age of five from the Fragile Families.
A Child Wellbeing Study, a large cohort study that followed nearly 5,000 American children who are now in their twenties.
Parents were interviewed after their child was born, and a follow-up interview and home visit took place when the child was three years old.
Researchers gathered specific bedtime information during this home visit. When the children reached the age of five, the monitoring came to an end.
They came to final conclusion that a link between language-based bedtime routines and longer night sleep duration.
They also discovered additional benefits such as higher test scores and fewer behavioral issues.
Reading has also been shown to benefit adults. Even 30 minutes of reading can reduce stress, lower blood pressure, and slow heart rate in young adults.
Individually, each of these toddler-approved health tips can help you maintain and improve your health.
They're a formidable duo for anyone having trouble sleeping. Begin tonight.
This article was written as per described by Dr. Hasan Merali. He is a child health researcher and pediatric emergency medicine physician at McMaster University in Hamilton, Ontario, Canada.