Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia. There's more to good sleep than just the hours spent in bed, says Dr.
For a good night's sleep create a relaxing bedtime routine, maintain a consistent sleep schedule, and ensure your bedroom is cool, dark, and quiet.
Tips for sound sleep'
•Establish a Consistent Sleep Schedule:
Go to bed and wake up around the same time every day, even on weekends, to regulate your body's natural sleep-wake cycle.Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music.
•10- 3 -2- 1 0 rule for sleep
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 screen 1 hours before bed.
•Aim for 7-9 hours of sleep per night, according to the Mayo clinic.
Stick to a sleep schedule
Sleep Better With the 10-3-2-1-0 Sleep Rule
•The remedy for sound sleep'
Gamaldo recommends warm milk, chamomile tea and tart cherry juice for patients with sleep trouble. Though there isn't much scientific proof that any of these nighttime drinks work to improve your slumber, there's no harm in trying them, Gamaldo says
Herbal teas like chamomile and valerian root, as well as warm milk are popular choices known for their relaxing properties. A good night's rest is often overlooked as an important component of health. Experts recommend that adults aged 18–60 get at least 7–9 hours of sleep each night
Older Adults (65 ): 7-8 hours of sleep is recommended.
Teenagers (14-17): 8-10 hours of sleep is recommended
Individual Variation: Sleep needs can vary, and some people might need slightly more or less than this range.
•Create a relaxing bedtime routine:
Engage in calming activities before bed, such as reading, taking a warm bath.
listening to relaxing music.
People also ask
What is the best music to fall asleep?
Which music is best while sleeping?
As per studies, slow music or classical music is more relaxing that can help you sleep. Classical music or instrumental music can help slow the pulse and decrease levels of stress hormones. Relaxing music triggers changes to the body and, in many ways, mimics a sleepy state..
•Avoid screen time TV, phones, tablets) for at least an hour before bed, as the blue light emitted can interfere with sleep.
•Practice relaxation techniques, like deep and breathing or meditation, to calm your mind and body.
•Optimize Your Sleep Environment:
Make sure your bedroom is dark, quiet, and cool. and comfortable temperature (around 65 degrees Fahrenheit 18 degree F)c'an promote better sleep.
•Consider using blackout • curtains, earplugs, or a white noise machine: to minimize distractions.
Ensure your bed is co•mfortable and supportive, with a good mattress and pillows.
• Manage Your Diet and Exercise:
Avoid large meals, alcohol, and caffeine close to bedtime, as these can disrupt sleep.
Get regular physical activity, but avoid intense workouts close to bedtime.
•Consider a light snack before bed: if you are hungry, but avoid anything too heavy or sugary.
• Address Stress and Worries:
Try to resolve any worries or concerns before bedtime, or write them down to set them aside for the next day.
•Practice stress-reducing techniques, such as yoga, meditation, or spending time in nature.
•Limit daytime naps, or keep them short (20-30 minutes).
Get regular exposure to natural light, especially in the morning, to help regulate your sleep-wake cycle.
If you have trouble sleeping, consult with a doctor: to rule out any underlying medical conditions.
Relax Your Body:
Start with your face: Relax your forehead, eyes, cheeks, jaw, and tongue.
Move to your shoulders: Drop your shoulders as low as you can and relax your neck and upper arms.
Continue down your body: Relax your chest, stomach, thighs, knees, legs, and feet.
Imagine a warm sensation: As you relax each part of your body, imagine a warm sensation spreading from your head to your toes.
3. Clear Your Mind:
Breathe deeply: Take slow, deep breaths, focusing on your inhales and exhales.
Repeat "Don't think": Mentally repeat the phrase "don't think" for 10 seconds.
Visualize a relaxing scene: If repeating the phrase doesn't work, try visualizing a peaceful scene, like a beach or a lake.
4. Practice and Be Patient:
Consistency is key:
The more you practice this technique, the easier it will become to fall asleep quickly.
Don't force it:
If you're having trouble falling asleep, get out of bed and do something relaxing until you feel sleepy, then try again.
Drinks to help you sleep
Water. One of the healthiest drinks you can have at any time of the day, including before bed, is water. ...
Tea to help sleeping. ...
Tart cherry juice. ...
Banana smoothie. ...
Warm milk. ...
Almond milk. ...
Ovaltine. ...
Hot Chocolate
Lifestyle choices that involve using caffeine, tobacco and alcohol can affect your ability to sleep soundly
Having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late cc ean affect sleep.
Sleeping pills
There's no single "best" sleeping pill, as the ideal choice depends on individual needs and circumstances. Prescription options like benzodiazepines and Z-drugs can be effective for short-term insomnia, while over-the-counter sleep aids like diphenhydramine or melatonin may be suitable for occasional use
Foods help sleep?
Certain nutrients and hormones help promote sleep. Tryptophan, found in turkey and fish, promotes serotonin production. Melatonin (found in dairy and cherries) makes you sleepy, potassium (found in bananas) and magnesium (also found in bananas and almonds) help promote muscle relaxation.
Drinking milk, especially warm milk, before bed can promote relaxation and potentially improve sleep quality due to its tryptophan content, which helps in the production of serotonin and melatonin.
Information compiled by
Dr.cBhairavsinh Rapl
