Click to play videoNew Delhi: Effective sleep aids are tools that help our bodies learn to sleep again. These include things to avoid in order not to interrupt sleep. But sometimes it may not be so easy, be it due to work or lifestyle.
“Sleep is an important part of our lives. It is a basic need of our lives and by which we recharge ourselves for the next day. But this also must match with our natural rhythm. You can’t catch up on the quality of the sleep during the day,” says pulmonologist, Dr R K Mani.
So, maintain a regular sleep and waking routine. When you wake up sit in a bright sunlit place to regulate your body's natural clock.
Avoid tea, coffee and smoking in the evening since they contain caffeine and act as stimulants. And while alcohol may speed up the beginning of sleep, it leads to a fragmented sleep in the second half of the night.
And when it comes to diet, avoid snacking before bedtime.
Some useful tips to a good sleep:
- Eat dinner early and avoid heavy meals rich in fat and carbohydrates. These kick in your digestive system and keep you up.
- Drink fewer fluids at night to prevent frequent visits to the restroom.
- Exercise regularly and practice relaxation techniques through yoga, meditation and other natural therapies.
- Try power napping. A 15-minute nap is an effective way of staying alert throughout the day. But avoid napping for longer than 20 minutes.
- And avoid taking your work to bed.
So, create a better sleeping environment around you. Use a comfortable mattress and pillows and eliminate distractions like clocks, television and computers.
However, if you still find that you are unable to sleep seek advice from a doctor.
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