The A, B, ZZZs of a good-quality shuteye starts right here. Good night!
1. To sleep and perchance
"Oversleeping results in a reduction in alertness of the body and mind," says Dr Arvind K Gaur, consultant, internal medicine, Moolchand Medcity, New Delhi. "Serotonin levels fl uctuate, causing grogginess, backache and dull headaches," he adds.
What to do: Swap your coffee for hot chocolate or an apple. The flavonoids in chocolate increase blood flow to the brain, while the fructose in apples prevents the 'let down' feeling that comes from caffeine.
2. Breaking the snooze
"There are several reasons-stress, jet lag, snoring, excessive drinking, depression," says New Delhi-based sleep disorder specialist Dr Mannvir Bhatia. Researchers have noted that depression is associated with oversleeping.
What to do: Hit the gym, not the sack, when you are low. Endorphins released will have you feeling happier and fresher!
3. Wake up to music
A US study found that men who overslept (over 9 hours) had a 50 per cent chance of diabetes. Another study also linked oversleeping to obesity and heart disease. It showed people who overslept every night were 21 per cent more likely to become obese over a six-year period.
What to do: Programme your alarm clock to a radio. A good song will make you want to wake up and not hit the snooze button.
4. Nab a nap?
"To improve the quality of your sleep, tie up all loose ends before leaving, so the mind is at rest," says Dr Gaur. The quality of sleep is just as, if not more, important than the quantity. Sleep better by keeping the same bed and wake times every day, Dr Bhatia suggests.
What to do: Take a power nap. A siesta refreshes your memory, makes you smarter and helps you perform better at work.
