Deep sleep issue. My deep sleep quality.

Hi, Thanks for reaching out. Regular exercise and a balanced diet are just as vital as getting a good night's sleep. Poor sleep has been shown to have an immediate negative impact on hormones, exercise performance, and cognitive function. Here are some of the tips that might help with better sleep quality, Keep in sync with your body’s natural sleep-wake cycle. One of the most fundamental tactics for sleeping better is to get in tune with your body's natural sleep-wake cycle, or circadian rhythm. Even if you only change your sleep pattern by an hour or two, keeping a regular sleep-wake routine can make you feel much more refreshed and invigorated than sleeping the same number of hours at different times. Every day, try to go to bed and wake up at the same time. This aids in the regulation of your body's internal clock and improves the quality of your sleep. To avoid tossing and turning, go to bed at a time when you are ordinarily drowsy. Exercise during the day, Regular exercisers had better nighttime sleep and are less drowsy during the day. Regular exercise also helps with insomnia and sleep apnea symptoms, as well as increasing the amount of time spent in the deep, restorative stages of sleep. Wind down and clear your head, residual stress, worry, and anger from the day might make it difficult to get a good night's sleep. It can be simpler to unwind at night if you take steps to regulate your overall stress levels and learn how to break the worry habit. To help you prepare your mind for sleep, try adopting a soothing nighttime ritual, such as practising a relaxation technique, having a warm bath, or lowering the lights and listening to calm music or an audiobook. A deep breathing exercise to help you sleep, Breathing from your abdomen rather than your chest can help you fall asleep by activating the relaxation response and lowering your heart rate, blood pressure, and stress levels. Close your eyes and lie down in bed. One hand should be on your chest, while the other should be on your stomach. Inhale deeply through your nose. Your hand should rise from your stomach. Your chest hand should move very little. Exhale as much air as you can via your lips while straining your abdominal muscles. As you exhale, the hand on your tummy should move in, but the other hand should move very little. Inhale deeply through your nose and exhale deeply through your mouth. Inhale deeply enough to cause your lower abdomen to rise and fall. As you exhale, count gently. Credits: Apoorva Jain, Intern at Heart It Out

Hi, you are sleeping for nine hours daily and you feel tired all day. You want to improve your deep sleep quality. It is important to identify what is causing you to feel tired. It is important to check your food intake and water consumption pattern. It is also known that stress can make a person tired. Do not worry you can explain about your condition in detail with a psychologist and counseling sessions will help you.

Consult a psychologist

Contact me for counseling session.