According to experts, covering the face while sleeping can hamper breathing. This affects the quality of sleep and can cause problems especially for people with lung related diseases. Doing this for a long time puts extra pressure on the body.

We all know how busy wedding season is. The coming and going of guests throughout the day, the stress of preparations, shopping, decoration and then the rituals that go on throughout the night. In such a situation, the first and foremost thing that gets spoiled is sleep. Often, during the wedding week, people are able to sleep only for 4 to 5 hours, the effect of which is manifested in the form of irritability, fatigue, lack of concentration and body breakdown.

Do you know that just as we make other wedding preparations in advance, like clothes, make-up, budget, menu, photographer, similarly sleep preparations can also be made. This preparation is called ‘sleep banking’ i.e. saving sleep in advance, so that if you get less sleep during busy days, it has less impact on the body and mind. So let us know what is this sleep banking and if there is a wedding in the house in the coming days, then how to prepare the sleep bank from now on.

What is sleep banking?

Sleep banking means that if you need to sleep less in the coming days, then increase your sleep every night in the preceding 4 to 7 days. For about 1 to 2 hours i.e. if you sleep 7 hours every day then try to sleep 8 to 9 hours for a few days. With this, your body gets rest beforehand and you will not feel too tired even if you get less sleep during a busy time like a wedding. Just as we deposit money in the bank so that we can withdraw it when needed, similarly a stock of sleep can also be made.

Why is sleep banking important?

Staying up late during the wedding day, running to the stage, spending time with relatives, getting up early in the morning, constant work and hustle and bustle, all these make it difficult to get enough sleep. In such a situation, fatigue sets in quickly, mood deteriorates and enjoyment decreases. But if you increase sleep 4 to 5 days in advance, you will feel more energy, the effect of lack of sleep will be less, irritability and lethargy will reduce, your brain will work faster and you will be able to enjoy every moment of the wedding better. According to scientists, getting more sleep than before increases the quality of deep sleep of the brain, which repairs the body from within. Due to this, the body is able to withstand fatigue better in the coming busy days.

How to prepare for sleep banking now

1. Increase your sleep 5 to 7 days before the wedding – try to sleep 1 to 2 hours more every night. If you sleep at 11 o’clock then sleep at 9:30.

2. Aim to stay in bed for 9 to 10 hours – this will give your body full opportunity to get deep sleep.

3. Reduce mobile i.e. screens at night – screens keep the brain awake. Do not make this mistake before marriage.

4. Keep the room quiet – this helps in getting sleep faster and deeper.

5. If you get less sleep on the wedding night, then take a nap of 20 to 30 minutes the next day. It gives immediate relief to the body.

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In today’s busy lifestyle, everyone is preparing to achieve their goals. Due to work, studies, social media, games and stress, attention is being diverted from health. The situation has become such that due to the addiction of reels for hours, our sleep is gradually being ignored. In such a situation, when we wake up after sleeping, we feel tired and remain lazy throughout the day.

Recently, a research conducted at Otago University in New Zealand has revealed that the quality of sleep of today’s youth, especially teenagers, who remain active on mobile screens before sleeping, is deteriorating. In such a situation, let us know how lack of sleep is affecting the youth.

What is causing the rise in sleep disorders among youth?

In today’s time, youth are not able to get complete and good sleep due to many reasons. In this, increasing screen timing is the biggest cause of sleep disorders. Mobile, laptop, TV are being used not only throughout the day but even before sleeping. Apart from this, sleep of the youth is also deteriorating due to lack of physical activity. Sitting all day long to study or play games has now become a common thing. At the same time, the pressure of social media, always being online, posting something or seeing others’ posts does not allow the mind to calm down, due to which one is not able to get complete and good sleep. Apart from this, eating late night snacks, heavy food or drinking caffeinated drinks can spoil the sleep.

What does the research say?

In the research of Otago University, the sleep of more than 100 teenagers and their before sleeping habits were researched. For this, technologies like body cameras and food diaries were used. Research revealed that 99 percent of teenagers use screens till before sleeping. 63 percent teenagers eat something before sleeping. 22 percent of teenagers exercise before sleeping. However, people who tried to avoid these habits did not see much difference in their sleep.

These habits will improve the quality of sleep

If you feel tired every morning or are unable to sleep properly at night, then try adopting some easy habits. For example, sleep and wake up at the same time every day, do mind-calming activities at night, like reading a book, listening to music or meditation. Don’t eat too much before sleeping, but don’t remain hungry either. Avoid caffeine after 5 pm and limit screen time.

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Have you ever noticed that some people feel refreshed even after sleeping quickly, while some people do good work only after waking up late at night? Gold time is not only for rest, but it is also related to our health. According to a study in European Heart Journal – Digital Health, people who used to sleep continuously between 10 pm and 11 pm were less at risk of heart disease. This shows that gold is beneficial for heart and health according to the natural rhythm of your body.

The right time to sleep changes according to age. Children need more sleep, teenagers wake up for a long time, the elder needs a balance of work and comfort, and sleeping early is beneficial for the elderly.

How much gold is necessary for which age

Children (5–12 years)

How much time: 7: 30–9: 00 pm

Sleep needs: 9–12 hours

Children need enough sleep to grow well, focus on studies and maintain emotional balance. Sleeping at a quick and regular time keeps their mood good, focuses and strengthens immunity. Parents reduce screen time and can help tell the story before bedtime or to tell light music.

Teen (13–18 years)

How much time: 10: 30–11:30 pm

Sleep needed: 8–10 hours

The body of teenagers is ready to wake up late at night. Regular sleep helps in the development, mood and studies of their brain. Use less phone or TV before sleeping and adopt relaxing routine like light stretching or studies.

Big adults (18–64 years)

How much time: 10: 00–11: 00

Sleep needs: 7–9 hours

Big adults should sleep according to the natural rhythm of their body. Sleeping out of this time can increase the risk of fatigue, low productivity and diseases like diabetes or high blood pressure. Do not take caffeine and heavy food at night and make a habit of sleeping at regular time.

Elderly (65 plus year)

How much time: 9: 00–10: 00

Sleep needs: 7–8 hours

The elderly get up early and they sleep slightly. Sleeping early keeps heart health, cleverness of brain and complete health better. Light stretching, herbal tea or meditation can improve sleep before bedtime. Not only the amount of sleep, but time is also important. Sleeping at the right time according to age improves mood, meditation and heart health. The right sleep keeps balanced hormones, immunity, metabolism and reduces the risk of diseases like diabetes, depression.

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Disclaimer: This information is based on the opinion of research studies and experts. Do not consider it an alternative to medical advice. Before adopting any new activity or exercise, consult your doctor or concerned specialist.

Check out Below Health Tools-
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Late Night Sleep Risk, Social Media, office work, and Sleep due to education responsibilities The time is constantly decreasing, But waking up late at night can be overwhelming your health. Because doing so not only increases fatigue, but your body and mental health (Mental Health) But Serious effects start to occur.

Actually, in this case, Dr. Hansa Ji Say that, waking up late at night can cause many diseases and in a careless manner Ignored Do your Health Can be dangerous for.

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Lack of sleep due to loss of sleep

• The body becomes weak due to not getting enough sleep at night. With this your Body Infection And viral Disease Becomes more sensitive to
• lack of sleep Metabolism Slows up and obesity Enhance Wale Hormones Makes it unbalanced.
• Till late night Wake up From cardiovascular health It is affected and the risk of heart disease increases.

Due to waking up late night

• Mobile, Laptop Or TV Screen From Leaving blue light Melatonin Hormone To Affected Do Is.
• work and Social Life Because of sleep, sleep time is not regular.
• Late night heavy and Oily By eating food Even you do not sleep.

Better sleep To bring What Should do

• Sleep Schedule MainTain Do: Make a habit of sleeping and waking up every day at the same time.
• Screen-free time before BED, At least 1 hour before sleeping mobile and Laptop Stay away from
• Relaxation Techniques, Meditation And light Exercise Improve sleep from
• Avoid caffeine and heavy meals at Night: At night Coffee Or do not take heavy food.

If you also wake up for a long time at night, then your habit Make Avoid Sleep at the right time is not just to relieve fatigue, but For the whole body Well Is necessary So your Gold time Improve and Healthy Lifestyle Keep both body and mind fit by adopting.

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Disclaimer: This information is based on the opinion of research studies and experts. Do not consider it an alternative to medical advice. Before adopting any new activity or exercise, consult your doctor or concerned specialist.

Check out Below Health Tools-
Calculate your body mass index (BMI)

Calculate the age through age calculator

Sleeping after opening his mouth becomes a habit of people at times. But it can be not only a habit, but also a sign of any disease or health problem. Normally we should breathe from the nose while sleeping. But if the nose is closed or there is difficulty in breathing, then the person starts breathing through the mouth. Both nose and mouth work to deliver oxygen to our body. But when breathing from the nose, the air reaches the lungs by filtering, while this process does not happen properly when breathing through the mouth. Sleeping for a long time can cause dryness, smell, sore and teeth in the throat.

These reasons can be behind it

One reason for sleeping by opening the mouth can be a crooked of the nose, which is called ‘Devied septum’. In this, the wall between the nose becomes crooked, which can cause a nostril block. Apart from this, the wrongly set of teeth can also cause problems in shutting the mouth.

Sleeping problem in children

Newborn children usually breathe from the nose. If the child is breathing by opening his mouth while sleeping, his nose may be closed or the nose bone may get hurt at birth. If the old children suddenly start breathing, then it can be a sign of the increase of adenoids. Adenoids are small tissues present in the upper part of the throat, which are in the largest size at the age of 2 to 6 years. There may be difficulty in breathing when they swell.

Ways to treat and get rid of habit

Treatment of its reason is necessary to get rid of the habit of sleeping by opening the mouth. If the nose remains closed, use a humidifier or take a nasal spray of salt water. If the problem is of allergy, asthma or sinus infection, then its treatment is necessary.

Mouth Taping: Discussion on social media

Nowadays, doctors on YouTube and social media tell about ‘mouth taping’. In this, light tape or soft patches are applied on the mouth at bedtime, so that the mouth does not open in sleep and make a habit of breathing through the nose. A small study found that mouth taping reduced the problem of snoring and sleeping in sleep to some extent and the problem of sleeping in the day also decreased.

Doctor’s advice

Chest disease and sleep specialist Dr. Vikas Mittal has explained in detail in his video how to taping the mouth taping and what can be useful. Also, he clarified that this remedy is safe only for those people who have no problem on breathing. If someone has sleep apnea, nasal obstruction or other respiratory problems, the mouth taping can be harmful, so if you often sleep openly, do not ignore it. Consult a doctor for knowing the right reason and treatment.

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Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

Check out Below Health Tools-
Calculate your body mass index (BMI)

Calculate the age through age calculator

Sleep is not just a means of eliminating fatigue but also the basis of our health. But have you ever thought that the position in which you sleep like a turn or stomach hair affects your health. Many experts believe that gold position can affect the balance of your digestive reed bone even. According to experts, both the gold positions are taken on the side and the stomach strength have their own advantages and disadvantages. In such a situation, today we will also tell you how gold position affects health and what experts say about it.

Sleeping on the side of it is beneficial for most people

Sleeping on a side is considered to be the most common and beneficial for most people. It helps in reducing snoring and also helps in maintaining a direct position of the read. Especially when the right method is used. This position is also considered better for those who struggle with problems like acidity or sleep apnea. However, sleeping on the same side for a long time can cause pressure in the shoulder or hip and the possibility of wrinkles on the face may also increase.

Gold on the back, good for the spine and couples but not right for everyone

Sleeping on the back helps to keep the head neck and back in a similar position. Due to which the pressure on the joints is reduced. Apart from this, it can also stop wrinkles on the face. But this position can be harmful for people suffering from sleep apnea. Because this can increase breathing obstruction. For pregnant women, this position is not considered correct in the second and third quarter because it can reduce blood reaching the fetus.

What is the difference

Talking about sleeping on the side, gold has its own effects on the left and right side. Sleeping on the left side is considered better for digestion. This gives support to the digestive system due to gravity and the problem of acid reflux is reduced.Left -turned gold is also good for pregnant women because it improves blood circulation in heart and fetus. At the same time, sleeping on the right side can increase acidity in some cases and it can put some pressure on the internal organs of the body.

Who should avoid which position

Sleep position does not have a similar effect for everyone. Therefore, many people should avoid sleeping in some sleep positions. People suffering from slip apnea should avoid sleeping on their back. Apart from this, patients with acid reflux are advised to sleep left. At the same time, pregnant women are advised not to sleep on their backs, especially in the last months. Apart from this, those who have chronic pain in the shoulder or hip can resort to pillows during side sleeping.

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