April 13, 2022
Health

This is a contribution post by Dr Surbhi Prapanna

Getting a good night’s sleep is an important aspect of our overall health and well-being. Lack of quality sleep or disturbed sleep routine may cause various physical and mental health issues and put a negative impact on our quality of life.

Research shows that chronic sleep deprivation increases the risk of various serious health problems like high blood pressure, diabetes, stroke and heart attack. Chronic sleep deprivation also increases level of stress hormone in your body and ultimately leading to stress related disorders (like depression and mood disorders) as long-term consequences.

Brighter side, it is possible to get a good night sleep by improving your sleeping habits. A healthy lifestyle and simple changes in your daily routine can improve your sleep quality and help you get a good night’s rest.

What are some effective tips and lifestyle changes to improve your sleep quality? Read the post to know more!

Make a personalized “Night time routine”

With hectic lifestyle, having a late-night dinner, watching TV or surfing internet up to late night is a common part of many people’s routine lifestyle. This lifestyle routine is a major cause of disturbed sleep and even cause insomnia in long-run.

If you want to solve your sleep related issues, it is important to make and follow a “personalized night time” routine. Your night time ritual should consist of activities or rituals that help relax your mind and help you prepare for a calming sleep.

Get dinner at least 2 hours before bedtime

Your dietary habits have a direct co-relation with your sleep quality. Late night dinner put a pressure on your digestive system and results in various digestive and sleep related issues.

In the same manner, taking alcohol or other stimulating drinks before bed time interferes with your natural sleep cycle and make your brain alert and active.

For ensuring a good night sleep, it is important to make an early dinner routine. Try to have your last meal of day, at least 2-3 hours before bed-time and avoid taking caffeine or other stimulating drinks before bedtime.

Take a short walk of 15-20 minutes after dinner. It will help in easy digestion of food and also work as a supporting factor in improving quality of sleep.

Include relaxing and brain calming activities in your night time routine

Overthinking, racing and intrusive thoughts are one of the common reasons of disturbed sleep. Research indicates many mental health issues are caused by disturbed sleep and visa-versa is also true.

Including relaxing and brain calming activities like listening music, taking a warm shower or reading a book help in calming your brain and give a break from intrusive thought process.

Write down your things is another wonderful way to clear your mind. It helps in controlling your negative emotions and help you stay organized too.

Pay a proper attention to your sleep atmosphere and sleep hygiene (your mattress, pillow, room temperature and lighting etc.)

Though all these pointers seem like a common sense but many times these trivial issues (like your mattress or pillow or room temperature) are root cause of disturbed sleep. Here are some factors that your need to check for improve your sleep quality.

Check the temperature of your room. It should be in between 68-72 degrees for a good night sleep.
Use good quality mattress and pillow. Check this post to know more about how to select a good quality mattress for quality sleep.
Lower the lights by using heavy curtain or other measures. It signals your brain to make melatonin (A hormone that facilitates sleep)
Switch off all the electronic device at least 30 minutes before bed time.
Make sure your bed room is dark, quiet and has a relaxing environment.

Exercise regularly

Lack of exercise or physical activity is one of the common causes of sleeplessness or disturbed sleep routine. Try to get at least 45 minutes of any kind of physical activity at least 5 days in a week. Regular exercise routine not only improve your mood and mental health but it will also help in improving your sleep quality as well.

Get professional help, when needed

Do not hesitate to take a professional advice, when above tips and lifestyle changes fail to provide relief from sleeplessness. Your doctor can recommend medications and cognitive therapy as per your individual symptoms.

Bonus tips

Here are some bonus tips that will help you in getting a good night sleep.

Fixed and adjust your body’s natural sleep-wake cycle or circadian rhythm. try to wake up and sleep at a fixed time. Following a fixed sleep schedule, give a signal to your brain when it is the time to go on bed and when to wake up.
Avoid drinking too much water before bedtime. It will cause frequent urination and will disturb your sleep.
Take one glass of warm milk before sleep. Sleep expert suggested it will help in improving your sleep.
Avoid doing strenuous exercise before 2-3 hours of bedtime. It will make your brain alert and active and cause disturb sleep routine.
Avoid touchy or stressful conversations before bedtime. It will lead to negative emotions and cause disturbed sleep.
Do not use short term measures like sleeping pills or alcohol consumption to reduce stress and treat sleep related issues. These short-term measures may help a bit for shorter period but they will cause various side effects in long run.
Get the proper treatment of any systemic diseases that cause sleeplessness. sometimes, sleeplessness is causes by chronic pain or due to other systemic disease. Get the proper treatment of these systemic disease to treat the sleep related issues.

So, these are some easy ways to improve your sleep quality. What are your thoughts?

Dr. Surbhi Prapanna is a homeopathic therapist by profession and a writer and blogger by passion. She is the founder of India’s leading lifestyle blog surbhiprapanna.com.

She has more than 5 years of professional writing experience and her work has been published on various prestigious online platforms like Momspresso.com, kidstoppress.com, cureJoy.com and shivanaspirit.com.
Health, parenting and creative activities for kids (art, crafts, DIYs etc…) are her niche. She has won so many awards for her academic and professional excellence, but winning the “Best parent award” is the most precious and satisfying experience of her life. Connect with her here.

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