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6 secrets to a good night's sleep

Last updated on: June 11, 2019 11:37 IST

A good night’s sleep is as important as eating healthy and exercising. Besides the physical detox and rejuvenation, it is necessary for various brain functions like memory formation, cognition, concentration, creativite thinking, etc. Sleep deprivation is linked to serious physical ailments like cardiovascular disease, diabetes, stroke, depression, hypertension etc.

Here are 6 tips to improve the quality of your sleep.

 

Stick to a sleep schedule:

Alarm clock

 

 Photograph : Advisetree Inc

Following a fixed sleep schedule helps in maintaining the internal body clock. Falling asleep and waking up at the same time daily (even on weekends) will reduce daytime drowsiness and irritability.  A typical adult needs 7-8 hours of sleep a day. Sticking to this schedule will require some planning, but it will be worth the effort within a few days.

 

Have a relaxing bed time ritual:

Books

 Photograph : Neil Hall/ Reuters 

A relaxing routine before bedtime helps the body and mind in transitioning. A hot-water bath, reading a book, meditation or breathing exercises can help in relaxing before bedtime. Mentally stimulating activities like Television/Mobile Phones/Video Games should be avoided.

 

Turn your bedroom into a sleep –inducing environment:

scented candles

 

Photograph : Advisetree Inc

Buy Jasmine scented candles here for Rs.400

A quiet, dark and cool environment can help to promote a sound sleep. Use heavy curtains, black out shades, or an eye mask to block light. Darkness is a cue that tells the brain that it’s time to sleep. Scented candles can also induce relaxation - especially Lavender, Chamomile, Jasmine, Rose and Sandalwood. 

 

Sleep on a comfortable mattress and pillow:

Cervical pillow for neck

Photograph : Brands bucket 

Buy a cervical pillow here for Rs.500 here

Make sure your mattress is comfortable and supportive. A good quality mattress has life expectancy about 9 to 10 years. A cervical pillow can give the support your neck needs during sleep. An electric body massager bed can give a soothing massage to your whole body.

 

Set the temperature

Too hot or too cold bedrooms can seriously impact the sleep quality. Experts suggest a temperature between 20 to 24 degrees celsius to be maintained in the bedroom at night.

 

Anti-Snoring devices:

Anti snoring devices

 Photograph : Futuba Online

Buy Anti snoring device for Rs.250 here

Snoring is a common condition that can affect anyone although it occurs more frequently in men and people who are overweight. Occasional snoring is usually not very serious but habitual snorer disrupts the sleep quality of themselves and others around them.  It can lead to fragmented and un- refreshing sleeps which translates into poor daytime function. It can lead to heart disease and obstructive sleep apnea. It can be treated by lifestyle modifications, appliances like nasal dilators.

 

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