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How To Improve Sleep and Sleep Quality

sleepWith the pandemic still looming over us, it has become increasingly imperative to boost our immunity. While a healthy diet, exercise and hygiene play an important role, we should also focus on adequate sleep! Getting good quality sleep every night helps the T-Cells in our body fight off infections. Poor sleep increases inflammation and there’s a likelihood of developing cardiovascular diseases as well. 

How to Improve Sleep Quality

In case you are not getting adequate rest or aren’t getting any quality sleep or are facing issues falling asleep, we have some tips to help you out: 

  1. Bedtime and wake up time should be the same. Go to bed at the same time and wake up at the same time daily. Practice the same routine on weekends too. 
  2. Maintain Sleep Hygiene: Do not consume alcohol 6 hours before bedtime. Also avoid caffeine 4 hours before sleeping and do not smoke before going to bed.  
  3. Limit Screen Time: Stay away from your gadgets and mobile phones at least an hour before sleeping. Put your phones on DND mode for uninterrupted rest.
  4. Environment Is Everything: Keep your bedroom environment clean, calm, dark and quiet. Make sure that your mattress and pillows are comfortable. 
  5. Eat a Light Dinner: Strictly avoid heavy meals at night and finish your dinner 2-3 hours before going to bed. If possible, go for a light walk after dinner every day. 
  6. In case you find it difficult to fall asleep, you can listen to light to soothing music 45 minutes before bedtime. Music generally soothes our nerves, reduces stress levels, and helps us fall asleep faster. 
  7. Deep breathing is a very effective tool for inducing good quality sleep. Do deep breathing 10 minutes before bedtime daily to improve your sleep and reduce stress levels. You can also try these breathing techniques: https://goqii.com/blog/breathing-techniques-for-better-sleep/  
  8. A Lukewarm Shower 1-2 hours before bed is a well-known remedy for sleeplessness. It significantly improves sleep quality and reduces anxiety.
  9. Lavender oil is used for aromatherapy which improves sleep quality, especially for people who are fighting with insomnia, depression, and anxiety. You can put  2-3 drops of lavender oil on your wrist or pillow at night, it will soothe your nerves and help you fall asleep easily.

If you’ve tried the above techniques and still face issues with sleeping, start drinking warm milk with a pinch of nutmeg or turmeric 30 minutes before bedtime. It should help. If sleeplessness issues persist, consider speaking to your doctor. 

For more techniques on how to sleep and to learn about sleep-related issues, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce  

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Sleep Series: Sleep Tips and Summary

sleep tips and summaryThe internet is full of various sleep tips and advice but which one is the best one to follow? Don’t worry, I have shared some sleep tips which I’ve personally experimented with and benefitted from over the last couple of years. Hope they help you too! 

Sleep Tips For A Good Night’s Rest 

1. Day Time:

  • The sleep preparation process starts from the time you wake up
  • What you do during the day, impacts how you sleep. Sleep is not just a standalone event that happens in the evening.  Sleep is designed to unwind, scavenge, reorganize and rebuild from the activities of the day. So, be cognizant of what you do in the daytime
  • Get some Sunlight, especially first thing in the morning. This sends a clear signal to “Body Clock” that it is Daytime – it will automatically set up the night time. 
  • Try walking without any footwear on natural ground while taking morning walks. It helps immensely!
  • No Coffee/Cola after 13:00 hours – I found the impact of tea is milder on sleep. At 4pm, masala tea with ginger, etc. is ok. 

2. Evening

  • Get used to dim lights post dinner. Light is the number 1 inhibitor to the onset of sleep
  • I have two sets of lights in my house – one for “illumination and celebration” and one with dim lights conducive to induce melatonin secretion.

3. Dinner

  • 30 minutes before dinner, take 1-2 spoons of Apple Cider Vinegar with 1 spoon of honey in 1 glass of water. Works wonders for sleep, digestion, acidity, GERD, etc.
  • Early dinners are the best! Between 6-7pm max. You do not want your digestion process working during sleep
  • Stop the intake of water 90 minutes before sleep if you are above 45.

4. Preparing to Sleep

  • 30 minutes before your scheduled sleep time, start unwinding. Phone can be kept outside the bedroom or better, switch it off. Reading a hardcover book is a great way to induce sleep. I used to read a book on macroeconomics
  • Pranayama is a great way of preparing the body for sleeping. I found the following useful
    • 4-8 method: Inhale through nose for a count of 4 and exhale through the mouth for count of 8 – ask me if you do not yawn and feel sleepy at the end of 3 minutes
    • Shitali Pranayama: 3-4 rounds – cools the body
    • Ujjayi: 3-4 rounds – strengthens the throat muscles – works against collapsing during snoring
  • Lavender Essential Oil: Apply 1 drop of good quality lavender essential oil on your pillow. You will sleep like a baby. Do not use more than one drop, I do not want to get a call from your boss! 
  • If you can get your Ayurveda or Siddha doctor to prescribe “Ven Thamarai (white Lotus) Churna”, mix it with a half-cup of warm milk and honey 60 minutes before going to sleep. Non habit forming and sleep inducing medicine. Not just helps in onset of sleep, but helps in overall quality through all stages of sleep.

5. Bedroom

  • Darkness is a friend of sleep. Pitch dark room with no night light. Use a sleep mask for your eyes if needed. Go for movement sensing light in case you get up at night
  • Air conditioned room is the best – cool temperature is essential for good sleep. Set what is comfortable fo you – 24 degrees is generally ok for Indians (web prescribes 20 degrees which is American Standard)
  • On bedroom accessories, I have covered in previous blogs
  • Bed is reserved for unwinding and sleeping – so avoid working or eating from bed

Sleeping well is essential to a good career for knowledge workers. Sleep builds memory, creativity, innovation and problem solving skills which are crucial and cannot be replaced by “Artificial Intelligence”.

If this Sleep Series by Srini got you excited about sleep, try reading Why we sleep – a book by Matthew Walker, the Sleep Guru. To read more about sleep, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

To get more guidance to help you sleep better, subscribe to GOQii and let our experts help you: https://goqiiapp.page.link/wssu

#BeTheForce 

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Sleep Series: Sound NOT OK Please! Everything You Need To Know About Sleep Apnea

Sleep Apnea

Good sleep is ironically referred to as Sound Sleep. While “sound sleep” is Ok, sleep with “Sound NOT OK please!” Snoring is the “Lead Indicator” for sleep apnea. 30% of Males and 15% of females snore. Most of the male snorers beyond age 40 have a high chance of Sleep Apnea. 

During sleep, the body parts relax and for few of us, the muscles around the air passage – throat and tongue – collapses (relaxes) and obstructs the airway. This: 

  • Stops flow of air to lungs 
  • Breathing stops
  • Oxygen level in the blood goes down – less than 90%, Co2 rises
  • Brain detects the low level and URGENTLY REACTS! 

The brain sends signals to wake up, but to the collapsed parts only (normally the person still continues to sleep – hence he just does not know the issue) and then the cycle continues. 

During Apnea, there are complex harmful hormonal reactions in the body: https://www.hopkinsmedicine.org/news/media/releases/more_evidence_untreated_sleep_apnea_shown_to_raise_metabolic_and_cardiovascular_stress 

Sleep Apnea kills slowly! Sleep Apnea unleashes Diabetes and Hypertension and lethargy of course, among a myriad of other diseases. I first noticed that I may have apnea since I felt very sleepy in office meetings. That they were boring is another reason, but I felt sleepy in ALL meetings! I was tired and lethargic.

How I Tackled Sleep Apnea 

My “sound sleep” was like a Lion’s Roar! I heard my recordings – first it was my wife who talked about it, then even my sons, who sleep in the adjacent room. That’s the time, coincidentally, GOQii folks were discussing sleep apnea, CPAP machines, etc. There was a free polysomnography (sleep test) going on offer and I grabbed one. The results confirmed a mild version of apnea and I promptly purchased a Philips APAP (more advanced than CPAP) machine.

I struggled to get used to sleeping with a face mask but as I got used, the benefits were telling! I invariably woke up fresher, singing a song and ready to Carpe Diem. I was more attentive in meetings (asking even tougher questions) and then the health benefits began pouring in – my hypertension plummeted, and the quantum of medicines dropped – my overall quality of life improved

The reason why I shared my personal story bit more elaborately:
I had a sleep problem that resulted in 

  • Low productivity
  • Stress and strain as I worked hard to compensate for the low productivity
  • Irritability due to poor sleep – bad 360 degree feedback
  • I was taking more coffee to stay awake – resulting in further loss of sleep – caught in a vicious cycle (read caffeine and sleep here)
  • Suffered from an avoidable hypertension issue for at least 15 years and took all kinds of beta blockers resulting in even deadlier side effects
  • I HAD NO CLUE and sadly NOT EVEN MY DOCTORS
  • NO doctor EVER asked me ANY questions about my snoring or sleep quality – NOT a comment on the Doctors, but on the system, treat for the “symptoms” that we narrate.

Therefore, YOU ARE ACCOUNTABLE for your HEALTH!  

  • Talk to your body, understand the signals (language of body) it is sending – even better, measure it regularly
  • In Mumbai, I found just two sleep doctors on Google – I consulted with one of them.  (Just 2 for Maximum City? No wonder Mumbai is a city that does not sleep)
  • I read Matthew Walker’s book on Sleep, read many blogs and watched many Videos
  • Used CPAP Machine, understood its readings, correlated with GOQii Smart Vital readings and made corrections to lifestyle
  • Invested in upgrading my bedroom
  • Experimented with a few foods (next/last blog) and adapted what was suiting me
  • Then, finally decided to share it on LinkedIn, because that is my community 

Summary

  • Sleep Apnea is MORE common than what gets detected and treated
  • Sleep Apnea is not just a health problem, it is the biggest killer of productivity – HR Folks, note this!
  • Low productivity results in even more hard work for knowledge workers 
  • Responsible for ALL MAJOR lifestyle chronic illnesses like Diabetes and Hypertension
  • If you feel sleepy in the office before lunch, then watch out, you may have sleep apnea whether or not you snore ( feeling a bit sleepy during the second half is ok)
  • If you are over 40, then I strongly advise you to consult a sleep doctor and take a polysomnography test. Make it part of the Master Check Up
  • If you snore, then do not wait, get yourself tested for apnea

Modern CPAP and APAP machines are fantastic. They are as comfortable as they can get and they give you a comprehensive MIS on your sleep the next day. More importantly, they have high quality air filters, which filters pollutants and smaller dust particles – that’s an added benefit! 

We hope this article on Sleep Apnea helps you! Watch out for the next and final article on the Sleep Series by Srini. For more on sleep, tune in to LIVE sessions by experts on GOQii Play. 

To get your GOQii subscription, download the app or click here: https://goqiiapp.page.link/wssu

#BeTheForce 

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Sleep Series: Sleepy Notes

sleepy notesIn the previous articles, we went into what influences sleep and factors that guide it. Today, let’s take a look at some sleepy notes to help you improve your sleep! 

Sleepy Notes To Improve Sleep 

  • Measure: Sleep is measured both quantitatively and qualitatively and both are important to score perfect sleep. For you to say that you slept well – scored 10 out of 10, myriad things have to happen during the 6-8 hours. You could use some kind of sleep measurement tools like the GOQii Smart Vital. You will get lots of data – as CXO folks say, “What gets measured gets managed!”
  • Bedroom: We saw earlier that bedroom should be DARK. Buy darkening curtains and blinds. 
  • Cool & Clean: It is ideal to sleep with the aircon on every day so that the temperature is uniform. Considering the air pollution, it is critical to keep an air purifier for Indian conditions with high levels of pollutants. Western blog writers have recommended 20 Degree Celsius – For Indian bodies, I reckon 24 is ideal, which is what I do.
  • Equipment: Sleep equipment includes the mattress, pillow, bedsheet and the comforter. Do your research – be as passionate as you are when buying a smartphone or car. You earned your sleep. Sleep comfortably! You spend one third of your life in it – this is NOT an expense – but an investment – Period. A good benchmark for investment is invest NOT LESS THAN the value of your CAR! You should also REPLACE them periodically.
    • Mattress: You literally want to bounce back to life. A mattress should allow body heat dissipation , if possible make it cooler, provide for the spinal contours and curves and overall invite you to sleep. Most mattresses allow a 100 days sleep trial. Don’t forget to change your mattress every 7+ years or so – but do change it once a while. A mattress is definitely NOT for your lifetime. Also ensure that you clean the mattress once in six months at least. Many service providers do vacuum and dust mite cleaning. Very important. Do not let millions of dust mites sleep along with you on your mattress. 
    • Pillow: Choose a pillow that doesn’t cause any pain to your neck. Pillow varieties can be confusing – I use a Memory Foam pillow. Try a few and stick to what suits you. Once again, trial is allowed here as well and make sure you replace them once in 2-3 years.
    • Bed Sheet: Choose one that allows heat dissipation to the mattress. Pure Cotton (bamboo is even better) and High Thread Count – Minimum 300 thread count is recommended for that 5 Star Hotel feel and conducting heat. Replace once in 2-3 years 
    • Comforter: Prevents heat dissipation and allows cooler air. Pure Cotton and high thread count. Replace them once in 2-3 years 
  • Power Nap: An afternoon nap for 15-30 minutes is very refreshing and powerful. I am aware of many CXOs sleeping in the office with lights switched off, wearing noise cancel headphones and eye masks. I found it useful and do this occasionally. Just in case you foresee working late on any day, a nap will help you keep going at full power till late into night.
  • Alarm for Starting sleep: I strongly suggest that you keep an Alarm for STARTING sleep, most likely you WONT NEED an alarm to wake up. Starting sleep at the SAME TIME every day is extremely critical to have good sleep.
  • Sleep Positions: Sleep how you feel comfortable. Side position with bent knees (closer to Fetal Position) is what suits most people.

We hope these sleepy notes help you! Do check out more from the Sleep Series by Srini on Healthy Reads. For tips on how to sleep better and meditation, tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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