Music Therapy

Sleep is essential

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Weight gain, headaches, back pain, depression and fatigue are all symptoms of getting too much sleep. If you have above symptoms consult me for the further assistance. Please share a positive feedback if you are satisfied with our conversation under the given link. https://www.practo.com/bangalore/therapist/shubha-chittaranjan-sports-psychologist?utm_source=organic&utm_campaign=doctor_profile_share&platform=iOS&utm_medium=health_app Thank you

1. Change your alarm habits and resist hitting the snooze button Improving the relationship between yourself and your alarm clock, or getting rid of your clock altogether, could be a big help if you’re sleeping too much. Allowing yourself to wake up naturally rather than being ripped out of your sleep has been shown to be the best way to wake up in the morning. If you are one of those people who desperately need an alarm clock in their life, try using one with gradual wake up sounds. As soon as your alarm goes off in the morning, or as soon as you naturally wake up, it is important to get out of bed straight away to avoid the temptation of falling back to sleep. If you use an alarm clock, putting it on the other side of the room can help. 2. Avoid sleeping in on weekends, even when you really want to Waking up at the same time each day and going to sleep at the same time each night will allow your body to get into a sleep/wake cycle. This daily pattern takes some time to get your body used to, but it can be of great benefit in the long run. There are many apps and alarm clocks that have the option to set a bedtime reminder as well as a morning alarm. Creating a sleep schedule and sticking to it will have you stopping oversleeping in no time, even on the weekends. 3. Dodge the urge to take a nap Taking naps in the day, especially if you don’t need them, can lead to you feeling overtired. You could also be getting too much sleep. Naturally, our bodies circadian rhythm cycle includes 7-9 hours sleep followed by 15 to 17 hours of full wakefulness. So, in other words, no naps. 4. Create a relaxing night-time routine Having a relaxing evening and doing calming actives before bed can ensure you get better quality sleep meaning it will be easier to wake up in the morning. Here are some examples of techniques to help set you up for a solid night’s rest: Sleep meditation ASMR (autonomous sensory meridian response) sleep videos and sounds Music Drinking caffeine-free herbal teas Having warm baths or showers Reading Set sleep reminders Go to bed at the same time each night Avoid alcohol Journalling 5. Keep a sleep diary Recording each night’s sleep in a journal will enable you to keep track of whether you are getting enough sleep or not. It can also help you to determine factors that affect your sleep. Taking notes of noise levels, sleep positions or even what you ate and drank before bed may allow you to notice patterns and habits in your routine and how they impact your sleep. 6. Improve your morning routine & day-to-day habits Changing your alarm sound, deleting the snooze option, getting up at the same time each day and getting out of bed soon after you wake up are all things you can do in the morning to stop you oversleeping. Exercising more, eating earlier in the evening, avoiding naps and not having any ‘nightcaps’ are just some of the many ways to improve your lifestyle to get a healthy night’s sleep. Most of the time, poor habits and routines often leave us struggling to fall asleep at night. Making small gradual changes can make a big difference to our night-time rest. 7. Avoid blue light before bed It’s fine to read before bed, but it’s best to avoid the use of phones, tablets and eBooks. Avoiding blue light from your electronic devices as well as distractions from your mobile notifications will allow you to ease into a deep sleep more easily. Blue light emitted from electronic screens can delay the release of sleep-inducing melatonin as well as increasing our bodies alertness, resulting in a struggle to fall asleep. 8. Create an ideal sleeping environment If your room is too hot, too cold or there is artificial light and distracting noises in your bedroom, you are most likely going to struggle to fall asleep. Keeping your room cool, quiet and dark can enhance sleep leaving you to feel more refreshed each morning. 9. Don’t overthink it It’s important to try to keep on track and in control of your day-to-day routine in order to improve your sleep. However, worrying and overthinking will only keep you up at night. Implement change gradually and allow yourself time to get used to new things. Try not to get too frustrated with yourself if something isn’t working right away. If everything you have tried doesn’t work, it may be best to seek help and advice from a medical professional.

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