7 Proven Tips for Better Sleep: Improve Your Health & Well-being!

Good Sleep for Good Health. This is nothing new to talk about but the pace of modern life barely gives time to rest and sleep.

Just like Diet and Exercise, sleep is equally important for an enhanced brain performance, mood and health.

Not getting enough quality sleep increases the risk of many diseases and disorders ranging from heart diseases, stroke, obesity and even dementia.

Sleep acts as a repair mechanism for our body.

7 Tips for Good Sleep: Good Sleep for Good Health

Sleep might look like a daily routine but sometimes we need help and these 7 tips might help you sleep better:

1. Exercise: Exercise or even a brisk walk daily just not only helps you to loose weight but also gives a sound sleep. It boosts the effect of natural sleep hormones melatonin.
2. Reserve bed for sleep: Once you are on the bed, refrain from answering phone calls, texting, responding to emails, watching reels, TV or youtube videos. Relax and concentrate on sleeping..
3. Comfortable ambience of room: Try to create as comfortable an ambience of your room as possible. Ideally it should be a quiet, dark, cool environment. Remember not to have television and your smartphone in the room while sleeping; these are real distractions.
4. Have a sleep ritual: Just like when we were kids and a lullaby helped us fall asleep, having a bedtime routine as adults can do the same. Whether it’s drinking warm milk, reading a book, or listening to calm music, these activities signal your body that it’s time for bed. Also, try to go to sleep and wake up at the same time every day. This helps your body get into a healthy sleep pattern.
5. Eat wisely before bedtime: Being hungry or being overfull, both can be distracting to keep you awake. Avoid eating a big meal within two to three hours of bedtime. If you are hungry right before bed, eat a small healthy snack to satisfy you until breakfast.
6. Avoid alcohol and caffeine: Wine and chocolate should not be part of snacks before bed. Caffeine in chocolates and alcohol are stimulants, which makes you feel a little sleepy, but it actually disrupts sleep during the night.

    7.  De-stress: Stress is a stimulus which activates the fight-or-flight hormones that work against sleep. Give yourself time to wind down before bed. Use some relaxation techniques like breathing exercises, that can promote good sleep and also reduce daytime anxiety.

Try these simple lifestyle changes to improve your sleep. 

However, if you experience symptoms like snoring, burning in your chest or throat, or restlessness at night, you may have conditions like sleep apnea or GERD. These can disrupt sleep and make you feel tired during the day. In such cases, it's important to consult a doctor for proper diagnosis and treatment.

Source:- 1. https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep

                 2. https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf