A regular and sound night’s sleep is as important as a healthy diet and exercise.

Research shows that poor sleeping habits have an immediate adverse effect on your brain and hormone function.

For both children and adults, it can cause an increase in weight and disease risk. In contrast, good sleep helps you eat less, work better, and be healthier.

Over the past few decades, both sleep quality and quantity decreased significantly and many people hardly get sound sleep.




If you want to optimize your health, cultivate good habits that facilitate the sound sleep. Before discussing the tricks and tips for good sleep, let us discuss adverse effects first.

Sleep Deprivation Effects


Just as the air and food, our body needs sleep to function at its best. The lessor or lack of sleep (Insomnia) drastically lower the quality of life. Sleeping for less than 6 to 8 hours a night increases the risk of early death by about 12 per cent (survey evidence). It disturbs whole systems of your body and drains mental abilities drastically.




Obvious signs: 

  • Yawning
  • sleeplessness
  • Daytime fatigue.

Memory issues:

  • Memory loss (amnesia both long-term and short-term)
  • The trouble with thinking and concentration.

Mood changes:

  • Anxiety
  • Depression
  • Frustration
  • Hallucinations.


  • Frequent falls (due to drowsiness).

Decreased immunity:

Cardiac changes:

  • Heart attack
  • Stroke
  • Hypertension (B.P.).

Endocrine changes:

  • Diabetes
  • Weight gain (Obesity)
  • Reduced growth (in children).

Low sex drive:

  • Reduced testosterone level
  • Decreased Libido.

Evidence-Based Tricks for Sound Sleep


To overcome the above-mentioned disturbances, here are the evidence-based tricks.


1. Expose to Bright Light During the Day


It activates your body, mind, and hormones and keeps you active throughout the day. Due to good activity in the daytime, you fall asleep when heading over to the bed. Therefore try to expose to the sunlight, if not possible, invest in an artificial bright light device or bulbs.


2. Avoid Blue Light Exposure in the Evening


Blue light which is emitted from electric devices like laptops and smartphones reduce melatonin hormone, which helps to relax and get sleep.


  1. Wear glasses while travelling during the night.
  2. Download an app that reduces blue light emission from laptop and smartphones.
  3. Stop watching TV and turn off bright lights 2 hours before.


3. Avoid Day Time Naps


Sleeping daytime confuse your body clock (Circadian Rhythm), meaning you struggle to sleep during night-time


4. Follow Regular Sleep Timings


Head over to the bed daily at fixed timing. If you struggle with sleeping, try to get in a habit of waking up and going to bed at a similar time.


5. Don’t Consume More Caffeine and Alcohol


A single dose can enhance energy, focus, and sports performance. But, when consumed in large quantity particularly late in the day may cause stop stimulation of your nervous system for natural relaxation. Avoid caffeine consumption if you are caffeine sensitive or have trouble sleeping.


6. Set Your Bedroom Temperature


Bedroom temperature can effects sleep quality more than the external noise. Increased room temperature decrease sleep quality. A bed temperature of 70F or 20 degrees seems to be comfortable for most of the people


7. Relax and Avoid Stress


Practice relaxation techniques like listening to relaxing music, reading a book, taking a hot bath, deep breathing and visualization before sleeping. These techniques improve sleeping quality and can treat Insomnia (sleeplessness)


8. Don’t Eat Late in the Evening


Late-night may negatively impact the release of growth hormone and melatonin. However, eating carbohydrate diet before 2 or 4 hours before bedtime enhance sleeping.


9. Rule Out a Sleep Disorder


There are many health conditions causing poor sleeping like Sleep Apnea. Consult a doctor if the poor sleeping pattern is a persistent problem.


10. Consider Sleep Supplements


If you experience this problem despite following the above tips, under doctor’s supervision you can take some Supplements like Melatonin, Ginkgo biloba, Glycine, Valerian root, Magnesium, Lavender, and L- Theanine.


Is Sleep Deprivation Treatable?


Apart from the above-mentioned tips, you can adopt regular habits like

  • Avoid liquids before bed.
  • Exercise regularly, but not before bed.
  • Use comfortable bed, mattress, and pillow.
  • Before sleep, take a relaxing shower.

Sleep deprivation is sometimes inevitable, and we can get out of this with the above-mentioned techniques. If the problem is persistent and severe, consultant therapist and psychiatrist.


Take Home Message


Sleep plays a pivotal role in the activity. If you want optimum health and well-being, give topmost priority to it.