Sleeping with One Foot Out: What does a person need in life, just that when he gets tired and defeated, he gets a peaceful sleep. But this is quite difficult in today’s lifestyle. Due to stress and not knowing the correct position, we are not able to sleep peacefully. But do you know that when we lie down on the bed, our body automatically takes a particular position. It is almost automatic. But some people adopt a slightly different step before sleeping, such as they do not remain completely buried under the sheet, but sleep with one leg out. In childhood, perhaps you would never have had the courage to take your foot out, because it seemed that the monster hidden below would catch it. Let us tell you in detail what things should be done before sleeping, so that you can get good sleep.

Sleeping position with one leg out

Some people wrap the bedsheet as if they have packed themselves tightly. At the same time, some people take out their feet or legs even while sleeping upside down, on their stomach or in the fetal position. This is not just the result of restless sleep, but a natural trick of the body. Actually, when we go to sleep, the body temperature goes down by about one degree. This is not a huge difference, but it is enough to fall asleep and go into deep sleep. This process slows down when completely covered with a sheet. Therefore, the body itself takes one leg out so that it can get coolness and sleep can easily become deeper. If put in simple language, this is not a strange habit, but a reflex of the body. Our body does this to balance its own temperature.

What do experts say?

Dr. Gerald of France explains that in organs like hands and feet, the network of blood vessels is more dense and the layer of muscles is thin. For this reason, these organs play an important role in removing heat and cooling the body. Some people sleep clinging to the bedsheet even in extreme heat, while some people sleep without bedsheet or pajamas at all. But for those who keep one leg out even after covering themselves with a sheet, this is the best balance. This provides them security and comfort and also maintains coolness. So the next time you can’t sleep at night or feel too hot, let your feet get some air. This small step can take you towards cool, relaxing and deep sleep.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Quality Sleep Vs Quantity Sleep: In today’s busy life, people have included healthy food and exercise in their habits to a great extent, but there is one thing which many people still ignore and that is good sleep. Good sleep means getting such sleep, which refreshes both the body and mind completely. Experts say that a person must get at least 7 to 9 hours of sleep every night.

However, many people take 8 hours of sleep daily and still feel tired, lazy and heaviness as soon as they wake up in the morning, then it is not just a question of the quantity of your sleep but its quality. Nowadays lakhs of people are struggling with similar problems. Now the question is why this is happening. Let us know the reasons due to which the body remains tired even after 8 hours of sleep.

1. Hormonal imbalance – There are certain types of hormones in our body which control sleep, appetite, mood and energy levels. When there is a disturbance in these, especially when the level of stress hormones deteriorates, it affects sleep. If cortisol is being produced in excess or is decreasing, then the body does not get proper rest. Due to this, sleep seems complete but the body remains tired.

2. Electrolyte deficiency in the body – Minerals like magnesium, potassium and sodium perform very important functions in our body. These keep the nervous system calm, relax the muscles and help in good sleep. When any of these minerals gets reduced in the body, there are frequent interruptions in sleep at night or deep sleep is not achieved and due to this, fatigue persists even after waking up in the morning.

3. Excessive use of mobile and laptop i.e. blue light exposure – Nowadays we all use mobile or laptop before sleeping at night. The blue light emanating from their screens signals the brain that it is time to wake up. Due to this, the sleep-inducing hormone melatonin starts being produced less, due to which sleep comes, but it is not deep and the body feels heavy as soon as you wake up in the morning.

4. Sleeping and waking up at different times every day – If you sometimes sleep at 10 o’clock, sometimes at 12 o’clock and even wake up in the morning at 6 o’clock and sometimes at 9 o’clock, then the biological clock of the body gets disturbed, even if you sleep for 8 hours, the body does not get real rest and feels tired throughout the day.

5. Eating heavy food or taking caffeine late at night – If you drink tea, coffee, cold drinks or eat heavy food before sleeping at night, the digestive system of the body becomes active. This causes difficulty in sleeping or lack of sleep completely. Even with this you do not feel fresh in the morning.

6. Sleep related diseases – Some people have problems like obstruction in breathing at night, loud snoring or frequent awakenings. All these things greatly spoil the quality of sleep. If you also feel this way then it is important to get checked by a doctor.

How to improve sleep quality?

1. Make a habit of sleeping and waking up at the same time every day.

2.Stay away from mobile or laptop at least 1 hour before sleeping.

3. Eat light food at night and avoid caffeine.

4. Do meditation, yoga or light stretching before sleeping.

5. Do some physical activity during the day.

6. If there is constant fatigue then get vitamins and minerals checked.

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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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