Tips for better sleep

Category: Stress & Relaxation

Its 1:30 a.m.

After a full day of office and household work, you are still waiting for that sound sleep.

Sounds Relatable?

Our minds are overworking and overthinking and since we mostly don’t regulate our brain to take a break and calm down. The above scenario is very normal for many of us. This situation worsened in the lockdown phase of covid. Being at home 24x 7, our wake up-sleeping schedule took a big hit and as a result many of us developed anxiety and depression.

Sleep is important as it helps our body recover. Sleep helps us mange stress and anxiety better. A sound sleep at a scheduled time can help us get rid of habit-forming dependencies like caffeine, tobacco, alcohol, television and binge-eating, which we all do, to relieve our daily stress.

Lack of quality sleep consistently can lead of many health problems like lack of concentration, increased inflammation, difficulty in losing weight, impaired insulin signalling and testosterone production.

Here are some ‘do’s for getting better sleep tonight:

Make exercise your habit

Exercise has numerous critical health benefits – but it also helps your body relax into sleep. When you exercise, your body releases endorphins that naturally make you feel good. For some people, gentler, low-intensity workouts such as yoga, Pilates, or a relaxing walk in the park are the best remedy for stress. Others may prefer high-intensity workouts such as weightlifting. Prior to sleep, limit any stimulating activities such as exercise, any gadget and work. Instead, perform activities that you may find relaxing such as reading or taking warm shower.

Learn a few relaxation techniques

Take time to let your mind and body unwind – with deep breathing, relaxing stretches, and mindful meditation. Listening to some soft soothing music can also help you sleep well.

Stick to a regular sleeping schedule

Make every effort to go to sleep and wake up at the same time each day. This creates a sleep rhythm that your body will thank you for. Healthy nutrition, exercise, proper lifestyle choices and sleep promote better health.

Maintain comfortable room temperature

Insomnia is related to high body temperature. If your room is too warm which also increases your body temperature, you may find it difficult to sleep. Try to maintain a comfortable room temperature, that helps you sleep well.

Consider Supplement

Take Good Nutrition Calm & Balanced Relax Shot (a natural stress relief supplement)
Good Nutrition Calm & Balanced Relax Shot is a unique combination of herbal extracts from traditional Indian herbs like Kaunchbeej, Jatamansi, Jatiphala, Safed Musli, Vacha and Sarpagandha. This exceptional blend relaxes your mind, calms your nerves, reduces stress, improves your quality and quantity of sleep and helps in overall rejuvenation, while minimising the feeling of fatigue.

It is a conveniently packed anti-stress and anti-anxiety oral liquid shot which is also non-habit-forming and has no side effects.

Here are some ‘don’ts’ during bedtime to help you sleep better

Limit caffeine and alcohol intake

Limit your caffeine intake, especially in the late afternoon or evening. Decrease tobacco and alcohol use for better sleep.

Avoid gadgets before bedtime

Avoid electronic gadgets including tablets / computers / smartphones including television on your bed. Artificial light exposures can potentially impact your quality of sleep. Light affects the human biological clock. Melatonin- a hormone signals your body that its time to sleep. Artificial blue lights from electronic gadgets disrupt the production of melatonin and thus hampers your sleep.

Avoid sleeping at places with loud noises

Unwanted noise around your sleeping time can disturb your sleep schedule. Choose a place that is quiet and peaceful for better sleep. Choose earplugs if the sounds are inevitable.

Lastly, getting enough quality sleep isn’t only a health necessity but it can also help you perform better mentally, physically and sexually. Practising above tips can definitely improve your sleep patterns and make you happier!!

Nidhi

Good Nutrition

Clinical Nutritionist and Certified Diabetes Educator

Nidhi Makharia Agarwal is a qualified nutritionist and dietitian, as well as a certified Diabetes educator, with 12+ years of experience in the field of nutrition. She has worked in various nutraceutical companies and also as a nutrition writer and practicing nutritionist. Nidhi started her training as an intern with the Tata Memorial Cancer Hospital and the Wadia Children Hospital in Mumbai. She has worked with a leading Indian nutraceutical company for 8 years. Currently, Nidhi has her own venture; The Aahar Clinic for healthy living, which she founded in 2018. She has also lent her expertise as a nutrition counsellor to a diabetes project co-initiated by the Brihanmumbai Municipal Corporation and Indian Dietetic Association. Additionally, she works with food and nutrition start-ups as a nutrition consultant. Nidhi holds a Master’s degree in clinical nutrition and dietetics. She is also a certified diabetes educator. Nidhi is based in Mumbai.

 
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