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BBR Hospital

Rheumatologist Clinic

7-4-194, Ferozguda, Vani Nagar, Bowenpally,Balanagar. Lanmdark: BHL Hyderabad
1 Doctor · ₹250
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BBR Hospital Rheumatologist Clinic 7-4-194, Ferozguda, Vani Nagar, Bowenpally,Balanagar. Lanmdark: BHL Hyderabad
1 Doctor · ₹250
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About

Our medical care facility offers treatments from the best doctors in the field of Rheumatologist.We like to think that we are an extraordinary practice that is all about you - your potent......more
Our medical care facility offers treatments from the best doctors in the field of Rheumatologist.We like to think that we are an extraordinary practice that is all about you - your potential, your comfort, your health, and your individuality. You are important to us and we strive to help you in every and any way that we can.
More about BBR Hospital
BBR Hospital is known for housing experienced Rheumatologists. Dr. Sarvajeet Pal, a well-reputed Rheumatologist, practices in Hyderabad. Visit this medical health centre for Rheumatologists recommended by 99 patients.

Timings

MON-SAT
06:00 PM - 07:00 PM

Location

7-4-194, Ferozguda, Vani Nagar, Bowenpally,Balanagar. Lanmdark: BHL
Bowenpally Hyderabad, Andhra Pradesh - 500011

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Doctor

Dr. Sarvajeet Pal

MBBS, M.D Medicine
Rheumatologist
Available today
28 Years experience
250 at clinic
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Knee Replacement Surgery - Pain and Recovery

MS - Orthopaedics, MBBS, fellowship in sports injury and arthroscopy surgery and hip and knee replacement
Orthopedist, Ahmedabad
Knee Replacement Surgery - Pain and Recovery

Most of us may not be aware, but the knee is the largest joint in the human body and contributes the maximum to a person’s physical movement from one place to another. The knees play a significant role in a variety of movements including squatting, supporting the weight, running, kneeling, sitting, etc.

Whether it is a severe accident, osteoarthritis that set in with age, or other reasons, the result could be stiff, painful knees. The first line of treatment would be exercise, physiotherapy, and medications. However, if these do not work, then surgical treatment is the choice. Though usually it is reserved for people over the age of 50, there could be exceptions.

Given the number of functions it is involved in, when a serious procedure like knee replacement is being considered, the pain that the person would go through and the recovery time are two important parameters to address. It is best that the patient has a detailed discussion with the doctor and gets all doubts clarified. This will help both the patient and the doctor have realistic and practical expectations about what to expect after the surgery.

So, when pain and stiffness make knee replacement inevitable, prepare for it. The following sequence outlines what happens right from surgery to recovery.

  1. Under general anesthesia, the damaged portion of the knee is removed, and a prosthesis (metal or plastic) is used to replace the removed portion.

  2. Hospital stay can range from 3 to 5 days.

  3. In about a month, the patient will have remarkable recovery, with almost no pain.

  4. Though not advisable, most patients would be able to stand and do basic movement on the day of surgery.

  5. Begin walking with the support of parallel bars and continue using cane/walker/crutches for the first few days to avoid overload on the knees.

  6. With proper support, walking is possible in 3 to 5 days. Continue using a cane for the next few weeks to strengthen the knee.

  7. Schedule a postoperative visit in the 4th to 6th week after surgery.

  8. Draw up an exercise routine with your physiotherapist.

  9. Ice pack can be applied to control swelling.

  10. Driving should be possible, once you are off pain medications, as these can make you drowsy.

  11. Blood clot in the surgical site causing a bruise will disappear in a couple of weeks.

  12. Knee replacement is almost magical as in the long run (10 years postoperatively), there is a good 98% chances of success.

Having said this, it is important to remember each person responds differently to the procedure and therefore treatment/rehabilitation is completely personalized.

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Types And Treatment of Arthritis

MBBS, MD - Anaesthesiology, FIPM
Pain Management Specialist, Pune
Types And Treatment of Arthritis

What are the Different Kinds of Arthritis and How to Treat Them? 

Arthritis is a very common medical condition that affects a lot of adults as they age. It occurs due to inflammation of the joints, which can be caused by a number of factors such as aging, injury or infection. There are over a hundred different kinds of arthritis that cause various sorts of problems to those affected. However, this condition can be broadly classified into two major types, which include the following: 

  1. Osteoarthritis- Also known as degenerative joint disease, osteoarthritis is the most common kind of chronic condition to affect the joints. This occurs when the cartilage that surrounds the joint wears away and allows the ends of bones to rub against each other causing immense pain and is often accompanied by inflammation and swelling. The primary cause of osteoarthritis is aging, obesity and occurs mainly due to pressure on the joints. 
  2. Rheumatoid Arthritis- This is the most common type of arthritis that occurs due to joint inflammation. It is an autoimmune condition, which means that it is caused by a dysfunction of the immune system that leads to inflammation of the joints. Chronic inflammation causes joint deformities and even the development of rheumatoid nodules on the skin around the joint. Two-thirds of patients affected by rheumatoid arthritis are women. 

Depending on the nature of the condition and the age and medical history of the patient, diagnosis, and treatment of arthritis varies. Although there is no permanent cure for arthritis, especially the type caused by aging, a number of remedies exist that provide relief from pain. 

Some of the common methods of treatment for arthritis are: 

  1. Medication- Some medicines provide relief from the pain of arthritis if it is not too severe. These include painkillers, anti-inflammatory pills, sprays, and ointments, etc. In case of high-intensity pain, codeine is often prescribed.    
  2. Stem Cell Therapy or PRP Therapy- This method involves drawing platelets from the patient's own blood and injecting it into the inflamed parts of the joint in order to repair damaged muscles and alleviate pain. This treatment stimulates natural healing process of body and is free from side effects.    
  3. Injections- A number of anti-inflammatory substances and lubricants can be injected into the affected joints to decrease pain. Ozone gas injections or hyaluronic acid injections are an example of this. 
  4. Intramuscular Stimulation- Targeted treatment of tender points in muscle help to relieve muscle spasm associated with arthritis and also improves joint mobility and decreases pain. 
  5. Surgery- In extreme cases, surgical procedures are resorted to for treating arthritis. However, successful surgery cannot always be guaranteed and it comes with its own set of risks.
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Is Rheumatoid Arthritis curable in Ayurveda treatment? If so how long will it take to get cured? I am having this Arthritis for the past four years, since last one year I am taking Ayurveda medicine. Will I get cured.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Chennai
Is Rheumatoid Arthritis curable in Ayurveda treatment? If so how long will it take to get cured? I am having this Art...
Hi, Rheumatoid Arthritis is a disease which can be well managed by Ayurvedic medicines. No need to worry about your condition. Please make sure that you are taking medicines properly and have control on your food as mentioned by your doctor. The duration of medication depends on the nature and intensity of your problem. But the joint pain and other symptoms will be under control in a few months. In Ayurveda, Rheumatoid Arthritis and Digestive system are highly connected. So always make sure you don't have any digestion problems or constipation. Medicines may not give good results if your stomach is not healthy. Take care, do not worry about your disease.
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My knees are paining. But my weight is under control 50 kg.& height is 5.4" But still this problem a raise tell me what to do. From 1 month ago this knees pain problem suddenly started.

Master of Occupational Therapy (MOT), Bachelor of Occupational Therapy (BOT)
Occupational Therapist, Delhi
My knees are paining. But my weight is under control 50 kg.& height is 5.4" But still this problem a raise tell me wh...
Get your calcium & vit D levels checked Apply hot fomentation Take milk & milk products Have boiled egg in morning Do knee isometric exercise twice a day Do straight leg raising exercise twice a day Do hamstrings, quadriceps & calf muscles stretching followed by strengthening program
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My daughter start complaining knee pain at night from last fifteen days so we go to our pediatric doctor he suggests some test S.calcium Vitamin d Hb Which comes as Hb 13.3 S.calcium 10.3 Vitamin d 10.5 Otherwise she is fine walk normally no pain after pressing So he suggests vitamin d pouch once daily for 10 days Is this is very serious problem And when she can attain normal vitamin d in her body with suggested treatment.

MBBS, Diploma In Orthopaedics (D. Ortho)
Orthopedist, Lucknow
My daughter start complaining knee pain at night from last fifteen days so we go to our pediatric doctor he suggests ...
Deficiency of vitamin D is usually due to insufficient nutrition or poor exposure to sunlight. With supplements it would improve. An x-ray of knee should also be taken to see whether there is flaring of bone margins if deficiency is since long. Its curable with timely medications. Give her fortified foodstuffs rich in vitamin D.usually milk and milk products provide it and exposure to sun for hour daily.
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Osteoarthritis Pain

MBBS, MS - Orthopaedics, Fellow In Joint Replacement , Fellow In Arthroscopy
Orthopedist, Hyderabad
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Causes, symptoms and treatment of Osteoarthritis

3098 people found this helpful

Hi sir. I am an Arthritis patient suffering from the last 10 years. I was affected at an age of 14. Initially pains were so severe and gradually they were decreased. At present I was taking (once in a day): Aceclo Mr. Prednisolone 5 mg Rabi DSR. If I stop taking any medicine, immediately on the next day my condition is becoming worse with fever and severe pains. Please suggest me whether there is any permanent cure for this. With Regards, Harsha vardhan G.

MD - General Medicine, DM - Rheumatology
Rheumatologist, Delhi
Hi sir. I am an Arthritis patient suffering from the last 10 years. I was affected at an age of 14. Initially pains w...
Hello. If you have arthritis since childhood, it would be Juvenile idiopathic arthritis (jia). It needs to be treated with same drugs as for adult arthritis. You are doing wrong by taking steroids for prolonged periods without any other disease modifying drug. Steroids should be taken only as a bridge therapy till the effect of other potent arthritis drugs sets in. So see a Rheumatologist urgently and take proper medicines.
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I am only 28 but my right knee is giving me so much pain. Is a knee problem or some thing else. It is very difficult to even walk. What can I do doc?

MPT - Orthopedic Physiotherapy, BPTh/BPT
Physiotherapist, Noida
I am only 28 but my right knee is giving me so much pain. Is a knee problem or some thing else. It is very difficult ...
according your age it can due to over strain activity so do hot fermentation and put a towel roll under knee and press for 10 second then release repeat 10 to 20 times twice a day. it will help you otherwise physiotherapy treatment. if u HV calcium deficiency then a x-ray must. avoid long standing till relief
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After 7 years of long diagnosis doctors finally declared that my uncle is suffering from Amyloidosis. Initially he was wrongly diagnosed as Rheumatoid Arthritis patient by the doctors of CMC and Gangaram Hospital. Doctors prescribed him to take 24 nos of Bortezomib 2 mg injection. But after taking all the injections there is not any remarkable improvement. I want to know is there any treatment available in our country to cure it? Kindly help us. Thanks.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Bundi
After 7 years of long diagnosis doctors finally declared that my uncle is suffering from Amyloidosis. Initially he wa...
I must say that precious 7 years wasted. It had been better to use Ayurveda in such cases. Even if medicine continues through out life, the disease won't advance. But it's not fault of doctors. Allopathic has the limit in 'kapha ama vitiation'. Even now, even if u go by modern med (though no treatment for it in allopathic), I suggest you to give him parallel Ayurveda. There will be no interaction. If there's slightest improvement in 6 months, continue the medicine. It's not advisable to comment how much time would it take. Treatment will be in phases.
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I am 34. And before one month I have got acl ligament injury. And I done acl reconstruction surgery yesterday. And today I am discharge. But the pain is too much .and no move my effected leg. What I do for this. Pl suggested for remove pain. Dr. Prescribed cefixime and diclo para tablets.

Physiotherapist, Latur
I am 34. And before one month I have got acl ligament injury. And I done acl reconstruction surgery yesterday. And to...
You can use icepacks for 15 mins and interfarential therapy for pain relief also keep doing movement heel slides ankle pumps etc to maintain range of motion and to avoid stiffness.
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Ayurveda For Osteoarthritis

B.A. Sanskrit, BAMS, M.A. Sanskrit, MS -Gynaecology Ayurveda
Ayurveda, Thane
Ayurveda For Osteoarthritis

Osteoarthritis is a common disorder that affects the joints in the body. It is characterized by wear and tear of the cartilage present in the bones which lead to pain and mobility issues. The disorder mostly affects the joints in the hips, spine, knees and the hands. This disorder can’t be cured; the symptoms, however, can be managed.

Symptoms

The symptoms of osteoarthritis are progressive in nature and tend to worsen with time. You will experience pain in the affected joint, leading to limited mobility. Joint stiffness occurs when you wake up in the morning or when you have been inactive for a long period. You will also experience a grating-like sensation when the respective joint is being used.  

Causes

This condition occurs when the protective cartilage around the bones tend to deteriorate. The function of the cartilage is to allow the joints to move without friction. In this disorder, the surface of the affected cartilage turns rough, ultimately resulting in complete damage. This leads to loss of the protective cushion of the bone, making the bone rub on other bones. There are certain factors that make you prone to osteoarthritis, some of them are:

  1. Aging increases the risks of this disorder.

  2. Women are more prone to this disorder as compared to men.

  3. Obesity puts added stress on the joints.

  4. It might be hereditary as well.

Ayurvedic Treatment

Ayurveda is a holistic system of medicine that balances the different energies in the body to keep you healthy. Ayurveda believes in the fact that a disorder in the body occurs when there is an imbalance in the respective doshas – Vata, Pitta and Kapha. The idea is to get the doshas in order in order to get relief from the symptoms of this disorder. Osteoarthritis, or for that matter any disorder occurs due to the imbalance of the ‘Vata dosha’. The Ayurvedic treatments for this condition is Pachkarma therapy.

Panchakarma is the elimination of doshas from the body. It is one of the peculiarities of Ayurveda. Since according to Ayurveda, disease is the result of imbalance of doshas, when the increase of dosha is in a large quantity the best way to get cured faster is expelling the doshas out. These procedures (Karmas) are five (Pancha) and hence they are described as Panchakarma i.e. five procedures. These are to be performed not only by the patient for getting them cured but even by healthy persons for maintaining the health. 

  1. Vamana: This is the elimination of doshas by the process of emesis. This is particularly useful for diseases arising from kapha and also from pitta. Diseases like chr. bronchitis, asthma, skin diseases, allergies, herpes, diabetes, sinusitis, osteoarthritis, hyperacidity are best dealt with this procedure. The best season for doing this procedure is ‘ Spring’ or even ‘Autumn’.
  2. Virechana: In this procedure, loose motions are produced to eliminate the doshas. This is very useful in diseases caused by pitta dosha e.g. Hyperacidity, herpes, gulma (Type of tumor) jaundice, osteoarthritis, anemia, skin diseases etc. The best season for this procedure is ‘autumn’.
  3. Basti: The procedure is important for the Vata dosha mainly, but can be used for Kapha and pitta and for all sorts of diseases also. In this procedure enema with herbal decoction, oil, honey and salt is given. Since it has a direct action over the large intestine, which is the main site of Vata dosha, it acts instantaneously. The procedure is especially useful for all kinds of diseases caused by Vata Dosha e.g. back ache, arthritis, osteoarthritis, dystrophies, multiple scherosis, muscle waisting etc. The best season for this procedure is the rainy season. If you wish to discuss about any specific problem, you can consult an ayurveda and ask a free question.
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I am 34 year old female, I have twin boys of 2 years. I am working with an MNC and have to travel distance places very frequently. Since 1 year I am suffering from knee and heap pain. Kindly suggest a way out to get rid of this pain.

D.A.M.S( A. M.), D.AC/B.E.M.S
Acupressurist, Mumbai
I am 34 year old female, I have twin boys of 2 years. I am working with an MNC and have to travel distance places ver...
You should take Acupressure therapy and take Biochemic Mag phos 200x +Calc phos 200x, 4 tab each thrice a day with warm water and take it 5 days than consult private online.
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My right leg knee is paining since yesterday. Please recommend me some exercise or homemade prescription.

D.A.M.S( A. M.), D.AC/B.E.M.S
Acupressurist, Mumbai
My right leg knee is paining since yesterday. Please recommend me some exercise or homemade prescription.
You should take Acupressure therapy and take Biochemic Mag phos 200x + Nat mur 200x 4 tab each thrice a days with warm water and take it 5 days than consult private online.
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Hello doctor my mom have knee problem that is liquid formation has stopped. What should we do now?

MPTh/MPT, M.B.A.
Physiotherapist, Hyderabad
Hello doctor my mom have knee problem that is liquid formation has stopped. What should we do now?
Hi do the knee isometric exercises and knee strengthening exercises and consult near qualified Physiotherapist he will give perfect assessment and treatment and home exercises.
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Knee Pain - 3 Natural Remedies for It!

Bachelor of Ayurveda, Medicine and Surgery (BAMS), PGCRCDM, PDCR, MBA
Ayurveda, Ghaziabad
Knee Pain - 3 Natural Remedies for It!

Knee pain can be caused due to a variety of reasons as the knees are large joints that are often subjected to heavy loads. The occurrence of knee pain is on the rise, which may be caused due to sports injuries and unilateral load. Osteoarthritis, arthritis, wearing of the patella, inflammation of bone and cartilage are some of the common forms of knee pain. If you had been suffering from knee pain for quite some time, then there is nothing to worry about; Ayurveda has a great solution to alleviate this condition.

The herbal remedies offered by Ayurveda help in improving immunity, providing strength and endurance.

  1. Massage: Massage therapy can relieve the joint pain by soothing inflammation and improving the circulation. Several health studies indicate that the regular massage has the power to alleviate pain along the affected joint. You can pick up any oil such as coconut, mustard, olive, castor or garlic oil and heat it and apply it with a gentle pressure while massaging.
  2. Hot and cold compress: Heat therapy can help in increasing blood flow, decreasing pain and relaxing sore muscles and joints whereas cold therapy aids in reducing inflammation and benumbing the area around the affected knee. But before you apply them, you will have to wrap them separately in towels and not apply directly to the skin. The hot compress can be placed for 3 minutes and then immediately replaced with cold compress for about a minute. The entire process can be repeated for about 20 to 30 minutes. But you shouldn’t be using hot compress if the affected area is hot and irritated. Also, do not opt for cold therapy in case you have circulatory issues.
  3. Fenugreek: Owing to its anti-oxidant and anti-inflammatory properties, fenugreek or Methi is a highly favourable home remedy for knee pain. It is particularly helpful for people suffering from arthritis. So you can swallow a teaspoonful of fine fenugreek seeds’ powder and drink a glass of lukewarm water after that. Follow the process regularly unless you get positive results. You may also soak one teaspoon of fenugreek seeds in warm water overnight and eat them in the morning.

Ayurveda has a solution to all your mental and physical problems, but it is important to note here that the treatment must be administered after evaluating your present health condition and medical history. So speak with an expert today and opt for the home remedy that’s best suited to alleviate your knee pain.

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Sir I have knee pain for the last one year but there is no spelling in my knee 4 years back a rod hits my knee, when I doing gym exercise the pain started but it does not cure still I consult doctor he said it is a minor after check x-ray report all clear, but still little pain on my knee please suggest me sir.

BPT, MPT - Orthopedic Physiotherapy
Physiotherapist, Sangrur
Sir I have knee pain for the last one year but there is no spelling in my knee 4 years back a rod hits my knee, when ...
Hello Lybrate user There must be a soft tissue swelling so surronding muscles get tight. If possile go for regular physiotherapy treatment for 12-15 days. After that knee muscle strength improving exercise suggest by qualified physiotherapist only. Hot water pack or formentation daily.
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I had ACL injury grade 1 in my left knee, it's been 7 days resting and using knee braces. I don't feel any improvement as such. How much time it takes usually to completely recover?

MPTh/MPT, M.B.A.
Physiotherapist, Hyderabad
I had ACL injury grade 1 in my left knee, it's been 7 days resting and using knee braces. I don't feel any improvemen...
Hi 21 days to 30 days it will cure if you do regular exercises that to guidance of qualified Physiotherapist he will give perfect treatment.
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Knee pain when I sit in cross position or in washroom or on floor. What could be the reasons?

Physiotherapist, Latur
Knee pain when I sit in cross position or in washroom or on floor. What could be the reasons?
Hello lybrate-user Sitting with your legs crossed can create the unintended consequence of compressing several blood vessels and nerves which travel through the area of the thigh, knee, and calf.  Nerve compression and restricted blood flow may cause localized pain and numbness.  The pain should quickly subside once your legs are uncrossed. Try pigeon pose yoga, gently massage the area with your hands, you can use hot packs to subsides pain. Take care.
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Sir pls tell me that how to solve insomnia problem. And I can consider on my study.

C.S.C, D.C.H, M.B.B.S
General Physician,
Sir pls tell me that how to solve insomnia problem. And I can consider on my study.
Sleep is the best reliever of all stress and physical pain. Not only is it important to get sleep, but also to sleep soundly and without any disturbance. The quality matters. Here are a few tips to get better sleep: 1.It is important to maintain the same sleep schedule every single day. This helps to naturalize your body clock and get the best quality sleep. 2.Switch off all mobile phones, laptops and other electronic devices. Their artificial glow not only hampers your eyesight, but also prolongs the amount of time your body takes to relax and fall off to sleep. 3.If your back pain causes you to continually wake up in the middle of the night in discomfort, then sleep with a pillow or cushion between your legs so as to straighten out your back and relieve pent up stress. 4.The importance of your pillow can never be stressed upon enough. Your pillow should be not too fat, hard or soft. It should just about support the natural curve of your neck, so that it is perfectly aligned with the centre of your body. Correct sleeping postures are extremely important. 5.Make sure your room is nice and dark so as to stimulate the secretion of a hormone called melatonin that is regulated by light exposure. Darker the room, greater melatonin, making you more sleepy. 6.Those who exercise regularly and well are known to be fitful sleepers. Exercise well before bedtime. If required, do some light yoga or stretching exercises that promote sleep. 7.What you eat throughout the day makes a difference to the quality of your sleep. Stay away from too much caffeine, alcohol, or a heavy meal just before sleeping. They only make you stay awake for longer and may cause heartburn or stomach trouble. Don't drink too much water, or else you will be making more midnight trips to the bathroom than clocking those sleep hours. 8.Try to keep your head clear of all worries and stress when in bed. Regular meditation and deep breathing can help. There is no end to all the things you can do to sleep well and comfortably. It is important to be self-disciplined to sleep well and hence be a healthy individual. Resting at night plays an important role in regulating your daily health and your level of energy throughout a day. Also, not only the quantity but the quality of sleep is also important for a healthy lifestyle. Bedtime habits do play a vital role in shaping up your lifestyle and personality as a whole. Here are many lifestyle habits that can help you to get sound sleep. Excess sleep can be due to anaemia, Hypothyroidism or general weakness and a blood test is needed and you may contact me personally by Lybrate site for further advice 1.Make regular and a fixed sleep pattern: Going to sleep and waking up the same time every day helps to maintain an equilibrium in the sleep-wake cycle called diurnal rhythm. If this balance is maintained, then your body will be accustomed to this pattern and as a result, you will feel less tired and fresh throughout the day 2. Maintain a definite dietary regulation: You should also maintain a proper diet plan and observe the consequences/effects of the foods that you are eating and the fluids that you are drinking on your sleep pattern. Taking a good and properly nutritious diet on a daily basis will help you to stay healthy and help your natural sleep-wake cycle. 3. Ensure that your room has mild or dim lighting or darkness if you prefer: The level of light also matters at the time of your sleep. You should definitely make sure that there is a very minimal level of light or darkness around you when you try to sleep. This should be done because the lesser is the light, the more comfortable you are while sleeping. Additionally, the sleep that you will get in a dark room will also be sound and undistorted as it helps keep all the sensory organs calm. 4). Do some relaxing activities before bedtime: Depending on your choice, you should follow simple techniques of relaxation in order to calm down the brain before sleep. Like mediation, Yoga or- deep breathing exercise, muscle relaxing activity, visualizing a peaceful setting/ scenario like a calm garden or beach or mountain area. These activities are just guidelines and you can do anything that helps you to get a relaxing mood and sleep. 5). Avoid daytime naps if you can, But Having short naps of less than one hour is absolutely okay if you are excessively tired during the day or you did not have a sound sleep the previous night. But, if you are consistently having long naps during the day then you are bound to have sleep issues during the night. So it is advisable to sleep early and wake up early for a healthy schedule. 6) Regular exercise: Exercising regularly helps to improve the overall quality of sleep by making you tired at night and sending you to bed more efficiently. Light to mild exercises also helps cure sleep disorders like insomnia. Resting at night plays an important role in regulating your daily health and your level of energy throughout a day. Also, not only the quantity but the quality of sleep is also important for a healthy lifestyle. Bedtime habits do play a vital role in shaping up your lifestyle and personality as a whole. Here are 6 lifestyle habits that can help you to get sound sleep on a daily basis. 1. Having a fixed sleep pattern: Going to sleep and waking up approximately during the same time every day helps to maintain an equilibrium in the sleep-wake cycle. If this balance is maintained then your body will be accustomed to this pattern and as a result, you will feel less tired and sleepy during the daytime. 2. Maintaining certain dietary regulations: You should also maintain a proper diet plan and examine the consequences of the foods that you are eating and the fluids that you are drinking. Taking a proper and nutritious diet on a daily basis will help you to stay healthy by not disrupting your natural sleep-wake cycle. 3. Ensuring that your room has appropriate lighting: The level of light also matters at the time of your sleep. You should definitely make sure that there is a very minimal level of light around you during bed time. This should be done because the lesser is the light, the more comfortable you are while sleeping. Additionally, the sleep that you will get into a dark room will also be sound and undistorted as it helps keep all the sensory organs calm. 4. Regular exercise: Exercising regularly helps to improve the overall quality of sleep by making you tired at night and sending you to bed more efficiently. Light to mild exercises also helps cure sleep disorders like insomnia. 5. Opting for some relaxing activities before bed: Depending on your personality, you should follow simple techniques of relaxation in order to calm down the brain before sleep. Some of the most common relaxation techniques include- deep breathing exercise, muscle relaxing activity, visualizing a peaceful setting/ scenario and a light before-bed snack. The above-mentioned activities are just suggestive and you should do anything that helps you to get a sound sleep. 6. Having daytime naps: Having short naps of less than one hour is absolutely okay if you are excessively tired during the day or you did not have a sound sleep the previous night. But, if you are consistently having long naps during the day then you are bound to have sleep issues during the night. So it is advisable to sleep early and wake up early for a healthy schedule. Sleep is the best reliever of all stress and physical pain. Not only is it important to get sleep, but also to sleep soundly and without any disturbance. The quality matters. Here are a few tips to get better sleep: 1.It is important to maintain the same sleep schedule every single day. This helps to naturalize your body clock and get the best quality sleep. 2.Switch off all mobile phones, laptops and other electronic devices. Their artificial glow not only hampers your eyesight, but also prolongs the amount of time your body takes to relax and fall off to sleep. 3.If your back pain causes you to continually wake up in the middle of the night in discomfort, then sleep with a pillow or cushion between your legs so as to straighten out your back and relieve pent up stress. 4.The importance of your pillow can never be stressed upon enough. Your pillow should be not too fat, hard or soft. It should just about support the natural curve of your neck, so that it is perfectly aligned with the centre of your body. Correct sleeping postures are extremely important. 5.Make sure your room is nice and dark so as to stimulate the secretion of a hormone called melatonin that is regulated by light exposure. Darker the room, greater melatonin, making you more sleepy. 6.Those who exercise regularly and well are known to be fitful sleepers. Exercise well before bedtime. If required, do some light yoga or stretching exercises that promote sleep. 7.What you eat throughout the day makes a difference to the quality of your sleep. Stay away from too much caffeine, alcohol, or a heavy meal just before sleeping. They only make you stay awake for longer and may cause heartburn or stomach trouble. Don't drink too much water, or else you will be making more midnight trips to the bathroom than clocking those sleep hours. 8.Try to keep your head clear of all worries and stress when in bed. Regular meditation and deep breathing can help. There is no end to all the things you can do to sleep well and comfortably. It is important to be self-disciplined to sleep well and hence be a healthy individual.
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