We all know that getting a good night’s sleep is essential for our overall health and well being. But in today’s busy world it can be difficult to close enough eyes. If you are someone who struggles to get a good night’s sleep, you are not alone. According to a survey conducted by Fitbit, a popular health tracking app, India is the most sleep-deprived country with an average sleep average of around 6.55 hours, just after Japan, which accounts for an average of 6.35 hours of sleep per day. And while many factors can contribute to poor sleep, working long hours is often cited as the primary culprit.
If you’re working 9-5 (or even higher), it can be hard to find time to relax and unwind before bedtime. but it is necessary to make Sleep A priority if you want to stay healthy and do your best at work.
Sleep is vital to our overall health and well-being, yet many of us do not get enough sleep. Lack of sleep can lead to a number of health problems ranging from weight gain and low energy levels to anxiety and depression. Deep sleep helps our body to restore its immune system.
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Deep sleep can be healing and restorative.
Tips to get a good night’s sleep
- Caffeine is a stimulant and can make it difficult to sleep. If you are someone who is sensitive to caffeine, avoid drinking coffee or tea after lunch.
- Getting up and going to bed at the same time each day can help with your body’s natural sleep rhythm.
- A quietThe relaxing environment is ideal for sleeping. Keep your bedroom dark and quiet to promote a good night’s sleep.
- Your choice of mattress also affects your sleep. There are some mattresses also available in the market which are beneficial for your health and help you get a good night’s sleep. One such mattress is Durfi’s mattress covered with hemp oil which is famous for its healing virtue Against anxiety, insomnia, depression, acne, blood pressure, etc. SpringFit Mattress – One of the leading orthopedic mattresses in the industry to help you sleep better by healing back pain and relaxing your muscles. Therefore, choosing the right mattress according to your body and health is also an important factor for good sleep.
- Taking a warm bath, reading a book, or doing light stretching before bed can help you relax and prepare for sleep.
- working Or using electronic devices in bed can cause mental stimulation that makes it difficult to sleep. In addition, the blue light emitted from screens can disrupt our natural sleep cycle. If you need to use a computer or phone before bedtime, try using Night Mode or dimming the screen to reduce the amount of blue light exposure.
- Eating sugary snacks before bed can lead to high sugar levels, which makes it difficult to fall asleep. If you crave something sweet before bed, try drinking a glass of milk instead.
(Also read: 5 Healthy Bedtime Drinks to Get a Good Night’s Sleep,
Avoid heavy food or sugary things late at night.
Foods that help in getting proper sleep
Here are some foods and beverages that you can have before bed that will enhance the quality of your sleep:
- Almond: Almonds are an excellent source of many nutrients. Eating almonds regularly is associated with a lower risk of certain chronic diseases like type 2 diabetes and heart disease. It also helps in promoting sleep quality. That’s because almonds, along with many other types mad, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to be ready for sleep.
- chamomile tea: It is a proper herbal tea that offers a variety of health benefits. It is famous for its flavones. Flavones are a class of antioxidants that reduce inflammation that often leads to chronic diseases such as cancer and heart disease. Drinking it boosts your immune system, reduces anxiety and depression, and improves skin health. Specifically, chamomile tea contains apigenin. This antioxidant binds to certain receptors in your brain that will promote sleep and reduce insomnia.
- Tart Cherry Juice: Cherry juice provides modest amounts of nutrients such as magnesium and phosphorus which are also a good source of potassium. In addition, it increases sleep time and sleep efficiency for people suffering from insomnia. This may be because tart cherry juice increases the bioavailability of tryptophan and increases the production of melatonin in your body.
- Porridge: Similar to rice, oatmeal is high in carbs with a bit more fiber and has been reported to induce sleepiness when consumed beforehand. sleep time, Additionally, oats are a known source of melatonin.
- Barley Grass Powder: Barley grass powder is rich in several sleep-promoting compounds, including GABA, calcium, tryptophan, zinc, potassium and magnesium. It can promote sleep and help prevent many other conditions.
Slight lifestyle changes can help you sleep better, but if you’re struggling to get enough shut-eye, don’t hesitate to seek help from a professional. Talk to your doctor or sleep specialist if you’re having trouble sleeping,
About the author: Sapna Jaisingh Patel is a nutritionist and the founder of Health Before Wealth.
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.