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Tips To Sleep Better At Night

By Dr. Nikita Toshi +2 more

Sleep is the best form of meditation – Dalai Lama

True, isn’t it? Sleep or deep slumber is one of the most elusive of our biological activities which rejuvenates and repairs our body. There is a reason why every article to do with improved health underlines a need to sleep an average of eight hours. Most of us get much lesser than our quota of forty winks. Restful sleep is related to improved immunity, being fit and better health. There are many things we can do to sleep well.

a women sleeping peacefully - how to get a good night sleep

Here are ten habits to follow for a good night’s sleep:

  1. Regular Bedtime

Nothing spells disaster for your sleep other than irregular bedtimes. If the time you crash out changes every so often, the body cannot adjust to the altered schedules. So there will be difficulty in sleeping. By following a regular sleep schedule, the body begins to release sleep-inducing hormones, and it gets more comfortable to sleep off.

  1. Au Revoir, Caffeine

Caffeine is the enemy of sleep. Having caffeinated beverages like tea and coffee after nightfall stops the body from falling asleep. Many people have a habit of having an after-dinner cuppa which has the potential to keep them up into the night. By just doing away with this one cup of tea or coffee will bring about tremendous relief to your sleep.

  1. Sleep-enhancing Foods

Chamomile tea, hot milk, whole wheat bread, potatoes, and turkey are all foods that will make your eyelids heavy with sleep. Many of these bring a restful state to the body and fight insomnia.

  1. Go Offline

Switch off the electronics at least an hour before you hit the sack. The gadgets stimulate the brain, and the lights hamper the body into going into sleep mode. Once you unplug, you could read or meditate.

  1. Noise Reduction

Having sources of noise close by around bedtime can hamper your sleep. Stay away from rooms that have television or music playing. If you stay close to a busy street or near the airport or railway station, add some white noise to the room.

  1. Lights Out

Dark rooms encourage the body to shut down quicker. Ensure that there are no strong light sources switched on as you head to bed. The light emanating from television, computer, and phone screens is also detrimental to you crashing out earlier.

Cut out caffeine 10 hours before bed. Don’t eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed

Dr. M.G. Kartheeka, MBBS, MD

Also Read: Can Sleep Apnea Kill You? Uncovering the Truth

  1. Bedtime Routine

Having a set of habits that you follow before you go off to sleep signal the body to start getting ready for bed. Your bedtime routine could include changing into nightclothes, brushing your teeth, reading and saying your prayers.

  1. Sleep Surroundings

Comfortable mattresses, pillows, and soft linens help to sleep better and quicker. A neat, uncluttered area of the bedroom is also essential. Keep the lights subdued, and the room should feel fresh.

Read More: Benefits of Sleeping Without a Pillow

  1. Aromatherapy for Better Sleep

Many essential oils help us to sleep better. The usual choices are lavender, lemon and rose. Many stores cater to essential oil dispensers. Take your pick.

Setting a routine is very crucial to get a good night’s sleep as it is important for adequate brain performance, brain development in children, good health and mental peace.

Dr. Ashish Bajaj, M.B.B.S., M.D
  1. Reduce Noon Naps

Having irregular or long naps during the day will leave you up and perky at night. Also, noon naps tend to derail the biological clock that dictates when we will sleep.

      11. Manage Stress

Stress is one of the leading causes of sleeplessness. Managing your stress levels not only allows you to have a restful sleep but also helps you lead a healthy and happy life.

  1. Watch what you eat before bedtime

Going to bed hungry or with a stomach that is too full may be why you are having sleep-related problems or disturbances. It may be your stomach’s discomfort that is costing you your beauty sleep. Eat light meals before going to bed to ensure an uninterrupted night of sleep.

  1. Create a comfortable sleeping environment

Invest in a good set of light-blocking curtains as your biological clock gets affected by artificial light and sound. Put on your comfiest pyjamas and maybe play some soothing music before bedtime. Creating a comfortable sleeping space is known to enhance the quality of sleep.

  1. Regular health checkups

Go for regular health checkups so that you do not mistake some underlying health condition for being wound up or not having a comfortable sleeping space. Prioritizing your health before everything else keeps a balance in every aspect of your life.

Also read:   6  Benefits of Sleeping

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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