Lack of sleep or insufficient quality sleep can really mess up your physical and mental well-being. In today’s busy life, an unhealthy lifestyle and poor sleep habits can really cause mismanagement in your life. We are depriving ourselves of numerous health benefits of sleep by not having a good one.

Importance of getting enough sleep

Body repairment

Keeps weight in check

Reduce stress and improve mood

Improves concentration

Reduces the risk of serious health problems

Performance gets better

Tips to improve your sleep

1. Try to sleep in complete darkness, get rid of night lights. This helps in the secretion of the sleep hormone, melatonin.

2. Keep alarm clocks or any of the electronic devices at least 3 feet away from your bed.

3. Avoid watching TV or working on your laptop in bed. Reserve your bed only for sleeping. Sit on the sofa or chair for TV or laptop.

4. If you are not getting sleep, get out of bed. Start reading books or meditation or do any relaxing activity so as to get sleep.

5. Avoid drinking coffee or tea or sugary drinks, 4-5 hours before going to bed. This will release adrenaline, stimulate your nervous system, and will not take you to sleep. 

6. Avoid drinking fluids two hours prior to going to bed so as to avoid going for toilets, this will help you get deep sleep.

7. You can include lean proteins for your dinner. Proteins are high in L Tryptophan that helps in producing serotonin (relaxing hormone) and melatonin (sleeping hormone).

8. Regular exercise of 30 minutes daily will help you in maintaining good physical and mental health. 

9. Sunlight is very essential for our body. Spend 15-20 minutes daily in sunlight, this helps in regulating the sleep/wake cycle.

(Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.)