A good night’s sleep is the driving force of good health and its deprivation causes major issues. With the often-chaotic lifestyles we lead, getting a good night’s rest has become increasingly difficult, but it’s essential that we overcome the stress to switch off. We’ve got some expert advice that’ll help you get better shut-eye!
Dr Mrinal Sircar, Head of Department and Director, Critical Care and Pulmonology, Fortis hospital, Noida says, “Sleep is as important as food, water and air. Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you are pressing the snooze button on the alarm in the morning it means you are not getting enough sleep.”
There could be multiple factors that disturb your bedtime. Here are some useful tips that will help you sleep better.
1. Have a bedtime ritual: Dr K V Harish, MD, General Medicine, Apollo Clinic, Bangalore says, “It regulates the body’s clock and helps you sleep better throughout the night. Depriving oneself from sleeping or waking up too late can interfere with the body’s natural tendency to run on schedule”. According to Mrinal, “Go to bed only when you feel sleepy and try to maintain a routine that lets you sleep and wake up at the same time every day”.
2. Cut down on caffeine: Stay away from stimulants like caffeine, but if you do need caffeine, limit it to the mornings. Dr Harish says, “Caffeine can cause sleep problems as it takes almost six hours for half of the caffeine ingested to make its way out of the body. One must consider eliminating caffeine after lunch or substitute it with decaf to sleep better.”
3. Avoid using electronics: Do not watch TV or use your laptop and mobile phone while you are on your bed. “Any kind of stimulating programme or material can affect your sleep.” In fact, nutritionist Sushila Sharangdhar, Chief dietitian, Wockhardt hospital recommends switching off the TV at least 30 to 60 minutes before you retire to bed. Reading a book or listening to soothing music are other better options that can help you in falling asleep faster.
4. Dim the lights: Avoid using bright lights in the house before you go to bed. “Harsh lighting stimulates the eyes and results in the further stimulation of the brain which the body fresh and active,” explains Dr Harish. Mrinal suggests, “Use a 15-watt bulb to read and make sure you dim the lights in the living room and bathroom before you sleep”.
5. Skip exercising at night: Avoid exercising before bedtime or at least three hours before bed. “Exercising stimulates one’s heart, brain and muscles making you feel awake and energetic,” advises Dr Harish.
6. Don’t go to bed hungry: Have a light snack or dinner at least two hours before sleeping. Sushila says, “Eating a very heavy meal which is greasy and spicy just before bed can hinder your sleep”.
7. Relaxation techniques: People struggling with seep must try relaxation techniques. “Practicing relaxation techniques like deep breathing and progressive muscle relaxation before bed is a great way to unwind, calm the mind and prepare for sleep,” explains Dr Harish.
Getting in synch with your body’s natural sleep-waking cycles is one of the most important strategies to get a goodnight’s sleep. “If one is not able to sleep even after trying all these tips then you must consult a doctor as it could be a cause of severe stress or physical and psychological ailment,” advises Dr. Harish.
