Sleeping well

CEBU, Philippines - For Filipinos, this may not be the case anymore. In their Healthy Living Index Survey in 2013, the American Insurance Association states that Filipinos have poor health habits. Along with 37 percent of the survey respondents admitting to lack of exercise, Filipino adults average only 6.7 hours of sleep - short of the required eight hours.

While having to work in the latter hours of the evening may be the usual reason, lack of sleep could put one's health at risk.

Reducing sleep by 90 minutes in one night can reduce daytime alertness by up to 32 percent. In addition, the website WebMD lists both short and long term effects of sleep deprivation, among which are a significant decrease in alertness, cognitive impairment and increased stress and appetite.  These can bring on risks of high blood pressure, heart failure, stroke, and obesity in the long run. The risk increases accordingly with those getting less than seven or seven hours of sleep.

Fortunately, the situation is reversible. A change in lifestyle habits may help the body to recover. The Health Science Degree Guide shares some tips:

Exercise More

Experts recommend at least 30 minutes of exercise a day, but according to the Healthy Living Index Survey, Filipinos are doing it less, if at all. Sticking to a regular exercise routine would not only get the body gears grinding, but would also increase the body's craving for sleep.

Cut the "vices"

Alcohol and nicotine contributes to sleep deprivation. But then it's not only these "vices" that should be considered for reduction. Cutting off television or Internet time by at least an hour or two before sleep helps in getting a good night sleep - the brain would have slowed down already, making it easier to doze off, and there's more time to spend in sleep. Stimulants like coffee and other caffeinated drinks should also contribute to low melatonin production, which in turn results to low quality sleep and morning sluggishness. So even if falling asleep is easy despite a good amount of coffee intake, cutting off caffeinated drinks would really be helpful.

Stick to a regular sleep schedule

Training the body to observe a proper sleep routine makes it much easier to get as much sleep as a person can. The body clock often gets ruined by sleep deprivation, but it's also easy to get things back on track by following a regular bedtime.

Relax

Practicing relaxation techniques such as yoga, meditation, and even as simple as deep breathing before bedtime helps. Avoiding anything that would cause stress also promotes relaxation. A calm and peaceful state is key to getting restful sleep.

Create a restful environment

Environment affects the body. Comfortable and quiet surroundings help a lot in preparing the body for a good night sleep.

Rest the brain

An over-excited brain affects the sleeping pattern. It's best to stay away from work-related activities or entertainment an hour or two before bedtime. It works in the same way that physical exercises close to bedtime can make going to sleep difficult. A clear head is a good preparation for a good night sleep.

Following a proper sleep routine and getting enough amount of sleep take some patience and discipline. But it's one way of keeping on the safe side. As the saying goes: "Better to be safe than sorry."

There's no need for the sorry part to come. It can be averted. One can stay safe by sleeping well.