Listen to Dr Priyanka Shekar

16th Mar 2023 • 03 Min and 53 Sec

When you sleep, your body repairs and restores itself, which helps you feel energised and refreshed while waking up. It can improve concentration and memory.

We are all mortal who wants to improve our health and well-being with simple things without any hassle, but what is the right advice? Is it a morning walk? Or the habit of reading? Or include almonds in your diet? Welcome to the Optimists podcast, I’m Dr Priyanka, and this is “One Simple Thing.” Here you will learn just one thing to improve your health in ways you might not expect. 

In today’s episode, the one simple thing is something we all do every day. It is ‘sleep’. Though we all sleep daily, the amount and quality of sleep greatly impact our overall well-being. 

When you sleep, your body repairs and restores itself, which helps you feel more energised and refreshed when you wake up. It can also boost your immune system and reduce your risk of chronic health problems like heart disease, diabetes, and obesity. 

Secondly, getting enough sleep can improve your cognitive function. When you sleep, your brain consolidates memories, enhancing your ability to learn and retain new information. Sleep can also improve your focus, attention, and decision-making skills, which can help you perform better at work or school. 

Getting enough quality sleep also boosts your emotional well-being. When well-rested, you’re more likely to feel positive and optimistic and less likely to feel anxious or depressed. Sleep can also help regulate your emotions, making it easier to manage stress and handle challenging situations. 

There are some tips you could use to improve the quality of your sleep. Number one: stick to a sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends or holidays. 

Number two: Create a relaxing bedtime routine: Establishing a calming routine through activities such as taking a warm bath or shower, reading a book, or listening to soothing music would help improve your sleep. 

Cutting down on caffeine, alcohol, and nicotine is essential, especially in the hours leading up to bedtime. It improves sleep and also contributes to your overall well-being. 

A fascinating sleep rule that would help immensely is the 10-3-2-1-0 rule. The rule says:

  • Do not have drinks or food containing caffeine 10 hours before bed.
  • The three stands for avoiding alcohol intake for 3 hours before bed.
  • And, stop working 2 hours before bed. An active and stressed mind might make it hard to put yourself to rest.
  • Get away from your screens at least 1 hour before bed.
  • Hit the snooze button zero times. Waking up on time makes your sleep routine proper.

This sleep rule isn’t really a rule at all; it’s more of a routine. It regulates when to stop doing specific tasks before your usual bedtime to promote proper rest. 

Sleep can also improve your relationships. When you’re tired and irritable, connecting with others and communicating effectively can be difficult. By prioritising sleep, you prioritise your health and wellness. 

So if this is not one thing you are already doing, then do give it a try! Your brain, heart, and even your mental health could benefit. 

That’s one thing to include in your daily routine for improving your body and life. Join me next time on “One simple thing” for a better tomorrow.