These 7 tried-and-tested tricks will help you sleep better at night

Getting adequate sleep is important for your health. But if you struggle to get proper slumber, then we’ve got some helpful tips for you.
REM sleep
REM sleep is important for both your physical and mental health. Image courtesy: Shutterstock
Dr Archana Batra Published: 27 Jan 2021, 14:13 pm IST
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Sleeping at night is important for your health, because it relaxes your mind and body. Being unable to sleep at night can be really frustrating and have negative consequences as well. It makes you feel tired and lazy all day, causes stress, headaches and also affects the functioning of the body.

Here’s what you can do to ensure you get an undisturbed sleep at night:

1. Sleep schedule

Maintain a fixed sleep schedule at night, and strictly follow the same every single day. Try to avoid short naps, as it causes difficulties in sleeping at night. Try to sleep early, not later than 10 pm, and start waking up early. Sleeping late can cause trouble in waking up the next morning, making you feel tired all day.

2. Exercise

Physical exercise has a positive impact on your sleep. If you exercise, your body will be tired and you will automatically have sound sleep. You can do cardio exercises like jogging, cycling, running, aerobics, yoga etc. Also, drink enough water to keep your body hydrated.  

tips for good sleep
Work it out to rid your improper sleep. Image courtesy: Shutterstock

Breathing exercises also help your body to relax and sleep. Practicing specific patterns of breathing can help in de-stressing and relaxing your mind. A common practice is 4-7-8 breathing. It means breathing in for four seconds, holding the breath for seven seconds, and breathing out for eight seconds. This type of rhythmic, deep breathing helps to relax and can promote sleep.

3. Avoid caffeine

Caffeine is a stimulant that can disrupt sleep patterns as it stimulates wakefulness. Therefore, it is better to avoid caffeine for at least four hours before sleeping. Drinking coffee boosts your energy levels, and makes you more active, making it difficult for you to sleep. Instead, you can go for lavender and chamomile tea that helps to reduce anxiety and treats insomnia.

4. Take a hot bath or shower


Taking a hot shower helps you to relax and improves the temperature regulation of your body.

5. Aromatherapy

Aromatherapy is another way to relax and helps in sound sleep. Aroma of oils like lavender, chamomile helps to deal with stress, and treat insomnia. You can also light lavender-scented candles for good sleep.

tips for good sleep
Sleep problems equals chronic stress. Image courtesy: Shutterstock
6. Meditation

Meditation can help to reduce anxiety that often disturbs sleep. Meditation can help you to calm your anxious mind, promoting good sleep without any stress. It is also beneficial for the overall health of your body, as it calms your mind.

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7. Change eating habits

What you eat, especially in the evening, can have an impact on your sleep. Dinner can take two– three hours to digest. Lying down during this time can result in discomfort or feelings of nausea, which can slow the process of digestion in some people. It is best to maintain a gap of four hours between your meal and going to bed, and allow the body to digest a meal before lying down.

Inadequate sleep affects the body in so many ways. It is important to get enough sleep for proper functioning of the body. Also, our eating habits and exercise has a great impact on our sleep.  So, eat healthy and exercise regularly for a healthy mind and body.

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About the Author

Dr Archana Batra is a dietitian, physiotherapist, and a certified diabetes educator. Dr Archana has 12 years of experience in nutrition and diet counseling. She believes in maintaining healthy eating. Her specialization is on weight management diets and diets related to metabolic disorders like diabetes, high cholesterol levels, and hypertension etc. ...Read More

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