Take good night sleepTake good night sleep
By Dr. Nilima Gaikwad
Importance of sleepImportance of sleep
Sleep only at nightSleep only at night
Avoid daytime sleep if possible. Daytime naps steal hours from nighttime slumber..
Limit daytime sleep to 20-minute: Power naps
Limit daytime sleep to 20-minute: Power naps
Exercise RegularlyExercise Regularly
• Exercise stimulates the body.
• Aerobic activity before bedtime may make falling asleep more difficult.
Take hot showerTake hot shower
Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles
Avoid eating before bedAvoid eating before bed
• Give yourself at least 2 hours from when you eat to when you sleep.
• This allows for digestion to happen (or at least start) well before you go to sleep so your body can rest well during the night.
Avoid coffeeAvoid coffee
Avoid coffee: It keeps you awake and that’s now what you want for a good nights sleep.
Sleep in silenceSleep in silence
Avoid alcohol before Avoid alcohol before bed bed
• It’s a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night.
• As alcohol is digested, your body goes into withdrawal from the alcohol causing night time awakenings and often nightmares for some people.
Allow Fresh air to Allow Fresh air to come income in
Open the bed- room window to let fresh air in. Both the bed and bedroom need to be between 16C and 18C (the optimum temperature to ensure a good night’s sleep).
Take a walk before Take a walk before sleepsleep
Take a gentle 20-minute walk, or do some yoga, followed by 15 minutes of sitting quietly. Allow your brain to “download” your day and plan for tomorrow
Read bookRead book As we read more and more, regardless of the book, we get more tired at night and so find it easier to fall asleep.
Good NightGood Night
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