Sleep Better

Sleep Better

Do we sleep well at night? Probably yes or probably or rather I would say I don’t know…

That’s the real story we don’t realize if we have a good nights sleep, however how we wake up the next morning is one of the biggest signs of last night’s sleep.

In today’s hectic and busy life, disturbed sleep is a common issue. I told there was no need to panic, instead make certain lifestyle changes. 90% of the time, the issue gets resolved without actually requiring doctor’s advice.

With this article we shall get concepts clear of how we can bring about a few changes in are day to day living to snooze off easily.

Foods to eat and foods to avoid

Avoid having stimulants like tea & coffee, smoking, drinking alcohol too close to bedtime. While alcohol is known to speed up the onset of sleep, it disrupts the sleep in the later part causing frequent waking up.

Pay attention to what you eat. Avoid spicy foods, especially at night. Don’t go to bed hungry or stuffed as it may cause discomfort and might keep you awake.

Also limit drinking too much water before bed, to prevent disruptive middle-of-the-nights trips to toilet.

Include carbohydrate and calcium rich foods like wheat, rice, pasta, milk and cheese, as they promote the release of serotonin, which is a sleep inducing hormone.

Green leafy vegetables especially lettuce have opium related substances which acts as a natural sleep aid.

Twitches and cramps can keep you awake during the night. You can have magnesium rich food sources like sunflower seeds, almonds and cashews to relax your muscles and hence get a good sleep.

Relaxation techniques

A relaxing exercise like yoga can be done before bed to help initiate a restful sleep. A heavy workout will make it difficult for you to go to sleep, causing muscle soreness.

5 to 10 minutes of meditation with deep breathing can help you decrease your stress, relax your mind & body and help you get a sound sleep.

Getting indulged in some activities which make you happy like listening to music, reading a book, planning for the next day’s work, spending quality time with family or any of your hobbies puts off your whole days stress, relaxing your mind and hence getting a good night’s sleep.

Taking a warm bath just before going to sleep, also induces a good sleep because the sudden rise and then fall of body temperature makes you feel drowsy.

Keep electronics at bay as today they are one of the major reasons for sleep disturbances. It’s time we get back to using alarm clocks instead of using are phones for alarms.

It is of importance to set the environment to sleep mode as we need soothing atmosphere to doze off.

The temperature needs to be under control and the pillow and mattress should give us comfort.

The lights need to go off as darkness is conducive to good night’s sleep.


With all the above points we can draw a conclusion that we can keep the doctor away for our sleeping problems if we set a healthy lifestyle and favorable atmosphere for sleeping.


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