How healthy you feel during the day depends on how well you sleep. The cure for your sleep disorders can often be found in your daily routine. Your sleeping and bedtime habits, and daily lifestyle can make a huge difference to the quality of your night’s sleep. The following tips by Dr. M.L. Kalra, Senior Consultant, Internal Medicine, will help you get a healthy night which in turn will help you be full of energy all day long and be productive and remain healthy.
Dr. M.L. Kalra gives us tips for a healthy night’s sleep.
Avoid heavy food at night
- Avoid heavy dinner at night
- Prefer early light dinner
- Never have dinner just before going to bed
- If you do not have a gap of 100 minutes after dinner avoid any walk.
- Light evening exercises, avoid heavy exercise.
- A post dinner stroll is advisable only after 100 minutes of having dinner
- Bath Take a warm bath before going to bed.
- Follow a sleep schedule
- Avoid irregular sleeping or waking times
- Do not take a nap after 3 pm.
- Avoid watching TV serials for long time especially emotional ones.
What to drink at night
- Avoid caffeine and nicotine
- A cup of warm milk is helpful [avoid if you are allergic or you dislike milk]
- Avoid alcoholic drinks if possible—take smaller dose if necessary
- Have sufficient sunlight or check Vitamin D levels and correct if deficient
- Make sleeping environment comfortable
- Avoid strong light or noise
- Light music if available will be helpful.
- Sleeping dress should be comfortable and so should be the temperature of room
- Willingness to go to sleep and forget about any pending work is very helpful.