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Tips To Sleep Better At Night

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.

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.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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10 Most Effective Foods That Help You Sleep Better!

Importance of Sleeping Well

Sleeping well at night is incredibly important, isn’t it? A good night’s sleep not only rejuvenates us but preps us up to kick-start the next day with full zeal and energy.

But very often, doesn’t it happen that we may be exhausted but still can’t get into a deep slumber?   This leaves us tired, irritable, and exhaustible.

Side-effects of Insomnia

Insomnia also results in chronic illnesses, affects the brain, the digestive system and the overall immunity of the person.

There are many ways through which you can regulate your sleep. Here are some that you can practice right away:

  1. First and foremost, follow a sleep schedule. Make it a point to sleep and wake up at the same time each day, including weekends.
  2. Get into the habit of doing some little reading every night or listen to soothing music before you fall asleep.
  3. A glass of milk before bedtime also helps one relax
  4. The night light should be soft, dim, and soothing

Simultaneously, you can also make modifications in your diet to include some superfoods that have sleep-promoting properties.

10 Foods for Insomnia that help you sleep through the night:

  1. Chamomile Tea

Many believe that a piping hot cup of tea will make you full alert like an owl. But if you replace your regular teacup with a cupful of chamomile tea, the benefits are immense. Research also proves that regular drinking of chamomile tea helps to boost the immune system, reduces anxiety and depression which are some of the primary reasons for sleep disorders. Chamomile tea also contains the antioxidant Apigenin. This antioxidant binds the receptors in the brain that augment sleepiness and prevents insomnia. Moreover, this herbal tea also helps in calming down the nerves when consumed before bedtime.

  1. Watermelons

These bright and highly enriching melons are indeed a blessing in disguise. A cup of diced watermelon pieces just before bedtime helps you to stay hydrated throughout the night and helps to keep post-dinner hunger pangs at bay, thanks to its higher fibre content and volume. Therefore, since you are adequately hydrated before sleeping, the body doesn’t urge you in the middle of the night to fulfil its thirst requirements, and you land up sleeping peacefully. However, make it a point to consume these melons in moderation because they may wake you up in the middle of the night to make a quick trip to the washroom thanks to their high-water content.

  1. Pistachios

Loaded with essential nutrients such as vitamin B6, proteins, magnesium, pistachios can help induce sleep. But again, consume them in moderation because anything that is high in calories can make you stay awake rather than inducing sleep.

  1. Walnut

This brainy nut and its benefits are well-known to most of us. But did you know that walnuts also help in regulating the sleep hormone Melatonin thereby improving your overall sleep quality? Walnuts also aid in the providing of ALA, an omega-3 fatty acid that gets converted into DHA by the body. This DHA increases the production of Serotonin, a sleep-enhancing brain chemical.

  1. White Rice

Many amongst us have experienced this! Consume a plateful of white rice for lunch, and you are bound to feel sleepy and lazy. White rice is high in carbohydrates and low in fibre. It also has a high glycemic index – which is a measure of how quickly a food item increases your blood sugar.   Studies show that when food items with a high glycemic index are consumed a few hours before bedtime, they may help in improving sleep quality.

From my knowledge, melatonin, tryptophan, potassium, and serotonin are four distinct sleep-regulating substances present abundantly in cherries. Researchers have found that cherry antioxidants known as polyphenols may also positively affect sleep. As they are a high source of fibre, vitamins C and E, cherries may also be a healthy snack before bed.

Dr. Siddharth Gupta, MD
  1. Bananas

Bananas are a rich source of magnesium, and they also contain tryptophan. Both these help in inducing a good night’s sleep! Along with magnesium, bananas are also rich in potassium which serves as a muscle and nerve relaxant.

  1. Prunes

Like walnuts, prunes also aid in promoting the levels of the sleep hormone Melatonin. Along with helping you sleep, prunes also up your calcium, magnesium, and vitamin B6 levels.

Also Read: How to Stop Clenching Jaw: Effective Techniques and Remedies

  1. Dark Chocolate

Dark chocolate can be consumed at any time of the day, literally! Holding the ability to raise the Serotonin levels, this sinful delicacy also helps to relax both the mind and the body!

  1. Kiwis

Science suggests that the very nutritious Kiwi is one of the best foods to consume before hitting the sack! The fruit not only helps you to fall asleep quickly but also ensure that you sleep well through the night without waking up.

Must  Read: 10  Tips to Sleep Better At Night

  1. Almonds

The health benefits of almonds are known to one and all! Packed with highly healthy nutrients, almonds are also rich in magnesium. Magnesium is known to do wonders for people who have insomnia. Additionally, it also helps to keep a check on the stress hormone Cortisol which is known to disrupt sleep. So, next time you hit into that midnight slump, a handful of almonds would be a healthy choice to make.

Researchers have found that lettuce and lettuce seed oil might be used to aid insomnia and encourage sound sleep. From my knowledge, lettuce has a little hypnotic-sedative effect. I recommend consuming lettuce with a consultation from your doctor.

Dr. Rajeev Singh, BAMS
  1. Turkey

Turkey is delicious, nutritious and is high in protein. Roasted turkey provides almost 8 grams of protein per ounce (28 grams). Turkey has a few properties that explain why some people become tired after eating it or think turkey encourages sleepiness. This is because turkey contains the amino acid tryptophan, which increases the production of melatonin. There is also evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night.

  1. Fatty fish

Fatty fish, such as salmon, mackerel, trout and tuna are incredibly healthy. What makes them unique is the exceptional amount of vitamin D present in these fishes. The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin.

Also  Read: Insomnia Treatment – 5 Ways to Treat Insomnia

You Can Try these Sleep Superfoods too

A bunch of other sleep superfoods that should find a place on your food platter includes:

  1. Oatmeal
  2. Green leafy veggies
  3. Pineapples
  4. Pumpkin seeds
  5. Milk
  6. Cottage cheese
  7. Cantaloupe
  8. Cherries, to name a few

Also read:  Types Of Sleep Disorders Than Can Keep You Awake

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.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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