12 Tips to Good Sleep Every Night

12 Tips to Good Sleep Every Night

Authored by DesiMD Doctor on 12 Aug 2015 - 14:56


Sleep is cardinal for a healthy body. It is in one of the basics of good health along with diet and exercise. The benefits of quality sleep can range from good heart health and less stress to weight loss and improved memory.

If you are keeping yourself awake six hours a night and spending same hours in a sleepy state during the day, you are heading for some health disorders soon? It’s time you attend to it and address it rather than live with it, blaming the sleep. 

“Sleep is a barometer of health, like someone’s temperature. It should be the fifth vital sign. If a person says he or she isn’t sleeping well, we know they are more likely to be in poor health with problems managing their hypertension or diabetes,” said Phyllis Zee, M.D., director of Sleep Disorders Center at Northwestern Medicine. 

It helps to make small changes which makes a big difference to falling asleep.Here are a few tips to win over your sleep:

1) Eat right: Combination of protein food with a medium Glycemic Index carbohydrate food will help boost sleep. Don’t go for caffeine, cigarettes, sleeping pills and alcohol to help you sleep better. Eat your last meal atleast two hours before you hit the bed.

2)Sleep Routine: Keep to a routine time to go to sleep and waking up in the morning, whether it is a weekend or a weekday. This helps your body to follow the sleep-wake cycle pattern which also induces you to sleep on time. Relaxing activities like reading a book, meditation, warm bath can ease you to sleep.

3) Stress Management: Get over stress. Get down to doing a 10 – 15 minute meditation or a deep breathing exercise to get over the stress and calm down. One of the best ways to rejuvenate peace is to take a break and indulge in something that interest you more. Your sleep is likely suffer if you think too much.

4) Work out: Regular exercising helps you sleep better, a 30-minute workout would do before going to bed. It is best to complete your work out four hours before you sleep. According to a new study, exercising improves your mood, keeps you energetic and help you to enjoy quality sleep.

5) Sipping water:Restrain yourself from taking water few hours before going to the bed so that you are not interrupted with nature calls, to go to the bathroom, that disturbs your sleep.

6) Try dim-light: Just 2 hours before you are about to sleep, dim your lights. This helps to signal your brain to make melatonin (hormone) that drives you to sleep. It is recommended to use a 15-watt bulb.

7) Quit tobacco: Tobacco consists of nicotine, which is a stimulant just like caffeine. It keeps you away from falling asleep and hence it is better to avoid tobacco.

8) Pets: A cat or a dog’s snooze can disrupt your beauty sleep. They can also bring allergic reactions like fur, fleas, dander and pollen into the bed. Make their sleeping arrangements in the house.

9) Say No to Cell Phones: Laptops, tablets and cell phones interrupt your sleeping pattern because of their blinking lights. Make sure you keep your cell phones on silent mode before you go to sleep.

10) Bedroom temperature: Temperature plays a big role in quality sleep. Experts suggest that a temperature around 65degrees, promotes a better sleep. If the climate is too hot it can affect the quality of your sleep, so it’s always better to keep your room cool.

11) Comfortable mattress:- The soft touch of the mattress, pillow sheets affects the quality of your sleep. Make sure they are comfortable and avoid joint paints or back pain. It is advised to substitute your mattress within eight years of lifespan.

12) Outfit: Hot flashes, pregnancy, menopause can make sleeping difficult. To relieve yourself from this, wear light cotton clothes which are loose and comfortable.

So get started with these tips, which should help you tackle sleeplessness and sleep well. However, please see a doctor if it is not manageable at your end.


Reference: Mayo Clinic, Sleep Disorders Center; Sleep Foundation; Sleep Council



*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.