Sleep Wellness

5 tips to follow to sleep better

The importance of sleep for our well-being has long been recognized. But despite its significance, people routinely lack quality sleep.

Jayti Shah

Dec 8, 2022 • 4 min read

Tips to follow to sleep better

The importance of sleep for both our physical and mental well-being has long been recognized. But despite its significance, a concerning number of people routinely lack quality sleep and exhibit pronounced daytime sleepiness.

Although there are many different types and reasons for sleeping issues, most experts agree that there are a few specific actions that may be taken to encourage more restful sleep.

These suggestions will enhance your health and sleep (Image courtesy - iStock photo)

What is insomnia?

Many people regularly refer to their lack of sleep in casual conversations by the word "insomnia." Few people, however, are aware of what an insomnia disorder is and how severely it affects the lives of those who have it. It's critical to keep up with the several sleep disorders affecting millions of people every year because you or a loved one might be affected by one.

Symptoms:

Poor performance at work
Not paying attention
Depression and worry
Waking up too early
Getting little sleep
Spending the majority of the night awake
Fatigue

A man suffering from depression and feeling negative (Image courtesy - iStock photo)

The Influence of Positive Sleep

Your life can drastically change if you get good sleep. Your brain needs sleep to store memories. It is a period during which your body regenerates tissue and boosts your immune system's capacity to fend off illnesses. You can even better manage your emotions thanks to it. Decide whether you need to change any unhealthy sleeping habits before moving forward and learn the value of a good night's sleep.

By employing some self-regulatory techniques mentioned below, you can sleep better:

1.EMPHASIZE ON DIET

Avoid items like packaged goods, white flour, refined sugar, and processed carbohydrates since they can induce a sugar imbalance that can encourage you to snack at night. Consume more fiber in their place. Drink more water throughout the day to stave off hunger in the evening.

Take in more fibre (Image courtesy - iStock photo)

2. SHOWER BEFORE GOING TO BED

Taking a hot shower before bed is one of the simplest ways to ensure a good night's sleep. Research has found that bathing before bed enhances sleep quality, particularly in the elderly. If you have difficulties falling asleep, it also helps.

Take pleasure in a hot shower's warmth (Image courtesy - iStock photo)

3. DO NOT EAT AFTER 8 PM

People usually get hungry if they stay awake late at night even if they have had their dinner. However, we need to be careful about what we eat at night because it may interfere with our ability to sleep. Eat your meal between three to four hours before going to bed to give your body enough time to digest it entirely.

Restrict yourself to eat after 8 pm (Image courtesy - iStock photo)

4. PICK THE APPROPRIATE CUSHION

If you want to get a good night's sleep, your pillow must be comfortable. Your cushion should support your shoulders, neck, and head in addition to your ears. Pick a cushion that is both plush and firm. A comfortable pillow is said to assist seven out of ten people fall asleep more quickly and sleeping better, according to a National Sleep Foundation study.

Try to use a soft pillow as you sleep (Image courtesy - iStock photo)

5. CONSUME TURMERIC MILK DURING BEDTIME

Consider combining remedies like turmeric milk or haldi milk to get a good night's sleep. Milk contains melatonin, a hormone that controls the sleep cycle, as well as amino acids that promote sleep. Additionally, turmeric can protect against oxidative stress and lack of sleep.

Take this haldi milk for excellent sleep (Image courtesy - iStock photo)

SUMMARY

In addition to making you feel relaxed, getting a good night's sleep is crucial to living a healthy life. A good night's sleep has many advantages, including raising mood and enhancing focus, assisting in the maintenance of a healthy weight, lowering stress levels, and reducing the chance of disease and significant health issues. Finding out what would improve your sleep is something you should research thoroughly if you want to safeguard your overall health and feel terrific.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant. We hope this article helps you to understand why is it important to sleep well and what can be done for a night of better sleep.

At SocialBoat, we offer you custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.