Common Specialities
{{speciality.keyWord}}
Common Issues
{{issue.keyWord}}
Common Treatments
{{treatment.keyWord}}

Sleeping Well Tips

Suffering From Insomnia? Know How To Deal With It!

Dr. N.R. Mutalik 92% (48 ratings)
MD - Psychiatry, MBBS
Psychiatrist, Bagalkot
Suffering From Insomnia? Know How To Deal With It!

Sleep is the most essential part of our lives because it is the time when our body gets rejuvenated and recharged. However, due to numerous reasons, quite a few individuals fail to achieve proper sleep or any sleep at all. This condition in which a person is unable to sleep at night can be termed as insomnia.

Causes of insomnia
There can be varied reasons for different people that can cause insomnia.

  • Unhealthy lifestyle i.e. improper sleep cycle, improper food habits, untimely naps, substance abuse etc.
  • Medical conditions like sinus allergies, gastrointestinal problems, endocrine problems, arthritis, asthma, neurological condition like Parkinson’s disease, chronic back pain etc.
  • Psychological conditions like depression and anxiety
  • Certain medications aimed to cure other health problems

In case of the treatable medical reasons, insomnia is gone once the problem is treated. However, for people who have no idea as to why they suffer from insomnia, here are certain tips that can help in fighting it.

Lifestyle changes to cure insomnia
Starting with a significant lifestyle change can be a great way to change one’s sleep cycles and get a good night’s sleep.

  • Maintain a proper and healthy diet, with more fruits and vegetables and less carbs and fat.
  • Try to sleep and wake up at the same time everyday (despite the fact that you may not feel sleepy). This will train the body and regulate the body clock.
  • Avoid afternoon naps or any short naps during the day.
  • Exercise daily for at least 30 minutes.
  • Avoid caffeine as it has contains properties that keeps a person up for long hours.
  • Avoid intake of alcohol and nicotine. Although alcohol is associated with fun and partying, it is actually a depressant and causes improper sleep.
  • Avoid any meal right before bed time.

Tips that can help

  • Take a good, warm shower right before sleep.
  • Ask your partner to give you a nice massage before bedtime.
  • Restrict bed activities to sleep and sex only, nothing more.
  • Make a really comfortable and inviting sleep environment.
  • Try and get rid of all your worries before going to bed.
  • Reduce stress using a number of stress reduction therapies like meditation, deep breathing, progressive muscle relaxation techniques, etc.

Apart from the lifestyle changes and the tips that will help you gain a better sleep, there is another therapy, which may be useful. It is called the cognitive behavioural therapy. This therapy can give essential knowledge about sleep and help achieve normal sleep routines.

2745 people found this helpful

5 Tips Can Help You To Sleep Well!

Dr. Manish Sinha 90% (10 ratings)
Rajendra Institute of Medical Sciences, Ranchi, Rims, ranchi, AIIMS
General Physician, Patna
5 Tips Can Help You To Sleep Well!

Lack of sleep can make you feel tired, worn-out and less productive the next day. However, it might not be your fault entirely because the brain tends to become active when the body is at rest, which could be a reason why you aren’t getting enough sleep at night.

Here are a few tips which might be useful for you to sleep at night:

  1. Keep your room dark: Even the faintest light from your mobile is enough to disrupt your sleep. Thus, try and switch off all your lights and gadgets before going to sleep. If doing that doesn’t help either, use an eye mask to keep the light out.

  2. Carefully select your dinner: Don’t go to bed hungry or overstuffed because either of them might cause discomfort while sleeping and lead to a disruption in your sleep. Also, limit your alcohol consumption at night to refrain from making numerous trips to the washroom. Avoid consuming nicotine and caffeine before going to bed as they take a long time to wear off and can cause havoc in your sleep routine.

  3. Don’t exercise before going to bed: Exercising daily is a necessity as it keeps your body healthy and in shape, but exercising right before going to bed can be disruptive as it might make you more pumped up due to the adrenaline rush. Thus, you should avoid exercising heavily right before going to bed.

  4. Plug out all your devices: Create a technology free zone by plugging out all your devices one hour prior to your usual sleep time. The blue light radiated from your devices can trick your brain into believing that it is daylight and cause a disruption in circadian rhythm (which is an ongoing 24-hour physiological process which is regulated by external factors such as sunlight and temperature).

  5. Consume snooze food: Certain food items can be classified as snooze foods as they ensure better sleep at night. Warm milk contains ‘tryptophan’ which is a precursor to melatonin (hormone that is responsible for the onset of sleep) and ensures better sleep or you could have a spoon of honey which releases ‘orexin’ (a chemical that affects wakefulness and appetite) that reduces alertness levels.

3301 people found this helpful

Tips To Get Better Sleep

Dr. Satish Kankariya 91% (50 ratings)
MBBS Bachelor of Medicine and Bachelor of Surgery
Sexologist, Nashik
Tips To Get Better Sleep

Sleep is the best reliever of all stress and physical pain. Not only it is 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.

3567 people found this helpful

How To Look Good In The Morning?

Gautam Clinic Pvt Ltd 94% (7883 ratings)
Sexologist Clinic
Sexologist, Faridabad
How To Look Good In The Morning?

Mornings are hard for many of us. Whether you pulled an all-nighter, didn't sleep well, or are rushed to get out of the house on time, you still want to look good. This can be achieved with a little bit of preparation the night before and a solid morning routine.

Pick out your outfit. Before you go to bed, decide what you will wear tomorrow. This will keep you from digging through your closet, trying on a bunch of clothes, and making a mess. Once you make a choice, lay out the shoes, accessories, and anything else you plan to wear.

1 person found this helpful

Proper Sleep - Know Diet That Can Help In It!

Registered Dietitian, P.G.Dip in Dietetics, B.H.SC.-Food Science & Nutrition
Dietitian/Nutritionist, Ahmedabad
Proper Sleep - Know Diet That Can Help In It!

A good night's sleep is very essential for the body and mind to recharge and be ready to function to its full extent each day. Though the constant change in lifestyles have removed the fixed sleep hours, it is still advisable that for a healthy lifestyle, about 7 to 8 hours of sound sleep is essential. Studies reveal that about 60% of the UK population is sleep deprived, getting 6 or less hours of sleep. Further, studies have shown that there is a good correlation between a person's food habits and the sleep pattern.

While some foods are good at inducing sleep, there are others which help you reduce the fatigue that sleeplessness brings in. The following is a list of foods with the most significant benefits outlined.

Fruits:
-        Cherries: Cherries contain melatonin which controls our biological clock. Often used to combat jetlag, melatonin improves sleep duration and quality of sleep.
-        Bananas are loaded with potassium and magnesium, which are very good for cardiovascular health and cognitive functioning. They are believed to induce peaceful sleep.
-        Mangoes help by boosting the immune system and providing a good sleep.
-        Blueberries - they are believed to reduce oxidative stress and muscle cell inflammation

Milk: A glass of warm milk incudes sleep. Add a pinch of cinnamon and see yourself sleep even better. Scientists believe that tryptophan and serotonin do the magic. Not just milk, even other dairy products like cheese improve your sleep.

Fish: The salmon, sardines, and tuna are rich in omega-3 fatty acids and also contain vitamin B6. Both these are believed to improve cognitive state and are believed to induce a restful sleep.

Nuts: Be it walnuts or pecans or cashews, all nuts contain a soothing effect. They are a good source of tryptophan, which is an amino acid responsible for sleep. This releases melatonin and serotonin which regulate the biological clock and manage sleep patterns.

Herbal tea: For instance, chamomile tea and valerian tea act as a mild sedative and encourage a healthy sleep. The whole act of brewing the tea with the aroma wafting through the air is believed to promote a soothing effect too. Green tea is also considered to be a sleep-inducing agent.

It is always advised to maintain a lifestyle that allows you to recharge your body with the required amount of sleep. The benefits of a good night's sleep cannot be denied or hidden. On rare occasions, these alternatives could come in handy, both to induce sleep and to fight the fatigue arising out of a lack of it.

Need for Sleep!!

Dr. Rakhi Anand 93% (349 ratings)
PhD - Clinical Psychology, Diploma in Clinical and Community Psychology, MA - Clinical Psychology, BA - Psychology
Psychologist, Delhi
Need for Sleep!!

Sleep helps in restoring brain chemicals and provides rest to the body. Some studies have found that the brain organizes and stores memories during sleep. Lack of sleep can affect our daytime functioning, hormonal balance, appetite, and immune system.

A severe sleep deficit can have the following negative effects:

  • Weight gain (or a reduced ability to lose weight): This appears to occur via changes in hormone levels specifically a decrease in serum leptin (a hormone which causes satiety) and an increase in serum ghrelin (a hormone which causes hunger
  • Chronic severe fatigue and Decreased productivity: The person feels low on energy and does not feel like working,
  • Irritability: the mood is also disturbed and the person may feel sad and irritable.
  • Decreased ability to concentrate and Impaired short-term memory
  • Depression. Interestingly, depression can cause fatigue, can be caused by fatigue and can be confused with fatigue.

Causes of sleeping difficulties:

  1. Stress is the number one cause of short-term sleeping difficulties, according to sleep experts. Common triggers include school- or job-related pressures, a family or marriage problem and a serious illness or death in the family.
  2. Drinking alcohol or beverages containing caffeine in the afternoon or evening, exercising close to bedtime, following an irregular morning and nighttime schedule, and working or doing other mentally intense activities right before or after getting into bed can disrupt sleep.
  3. Traveling also disrupts sleep, especially jet lag and travelling across several time zones. This can upset your biological or “circadian” rhythms.
  4. Environmental factors such as a room that's too hot or cold, too noisy or too brightly lit can be a barrier to sound sleep.
  5. Interruptions from children or other family members can also disrupt sleep. 

There are techniques to combat common sleep problems:

  • Keep a regular sleep/wake schedule
  • Don’t drink or eat caffeine four to six hours before bed and minimize the daytime use
  • Don’t smoke, especially near bedtime or if you awake in the night
  • Avoid alcohol and heavy meals before sleep
  • Get regular exercise
  • Minimize noise, light and excessively hot and cold temperatures where you sleep
  • Develop a regular bedtime and go to bed at the same time each night
  • Try and wake up without an alarm clock
  • Attempt to go to bed earlier every night for certain period; this will ensure that you’re getting enough sleep
15 people found this helpful

Looking Good In The Morning!

Gautam Clinic Pvt Ltd 94% (7883 ratings)
Sexologist Clinic
Sexologist, Faridabad
Looking Good In The Morning!

Mornings are hard for many of us. Whether you pulled an all-nighter, didn't sleep well, or are rushed to get out of the house on time, you still want to look good. This can be achieved with a little bit of preparation the night before and a solid morning routine.

Pick out your outfit - Before you go to bed, decide what you will wear tomorrow. This will keep you from digging through your closet, trying on a bunch of clothes, and making a mess. Once you make a choice, lay out the shoes, accessories, and anything else you plan to wear.

  • Check the weather and your schedule to make sure your outfit is appropriate. Do you have an important meeting the next day? Is it going to be hot and humid or rainy?

Get enough sleep - Sleep is important for your mental and physical health. Try to get between 7 and 9 hours of sleep each night. While you are sleeping, blood flow to your skin increases. Adequate sleep will keep your eyes from being puffy and keep you from waking up with dull skin.

  • It's important for you to develop a regular sleeping schedule. Over time, not getting enough sleep causes your skin to age and makes you more prone to wrinkles.
  • Sleep on a silk or satin pillowcase. These materials are less drying for your skin and will keep you from waking up with creases on your face.
  • Some people may need more than 9 hours of sleep of night or less than 7 hours of sleep a night. Adjust the time based on your needs and how you feel when you wake up in the morning.
  • Avoid alcohol, caffeine, and nicotine because they can keep you awake or disrupt your natural sleep cycle.
  • Try not to nap too close to your bedtime or you will have difficulty falling and staying asleep.

Stay hydrated - Your skin is comprised primarily of water and needs to be hydrated from both the inside and outside. If you do not drink enough water, your skin can become dry and flaky. Aim for 8 glasses of water a day to keep your skin hydrated and looking healthy.

  • Moisturize your skin after a bath, shower, and when you wash your hands. Your skin absorbs moisture best when it is damp.

Wash your face - Always wash your face before you go to bed. During the day, your skin is exposed to pollution, dirt, sweat, and bacteria. Washing your face at night will remove all of the day's gunk from your face. Going to bed with a dirty face can cause an acne breakout and leave you with dull looking skin in the morning.

  • Everyone should wash their face at night, but this is particularly important if you wear makeup. Sleeping in makeup can clog your pores and lead to breakouts.

Moisturize your skin - Night time is a great time to moisturize your skin. Although you are sleeping, your body is still working to repair your tissues. The increased blood flow you experience when you sleep helps your skin better absorb the moisture that you apply to your skin.

  • This is the time to use heavier, thicker moisturizers.
  • Moisturizers are best when applied to clean, slightly damp skin. Try to do this after you bathe and wash your face for the night.

Prep your hair - Sleeping in a bun is good way to have good hair day when you wake up. If you have longer hair, put your hair in a ponytail and wrap it into a twist. When you wake up in the morning, you will have soft waves in your hair. If your hair is not long enough for one ponytail, try doing little mini-buns all over your head for the same effect.

  • Tie the ponytails loosely to prevent creases in your hair.
  • If you shower at night, you can braid your wet hair to add some texture.
  • You can also wash your hair at night and apply dry shampoo in the morning if you have oily hair.
  • If you are prone to frizzy hair, wrap your hair with a silk scarf or sleep on a silk pillowcase.

 

3 people found this helpful

Get Better Sleep - Quick Tips For It!

Dr. Ankit Godara 89% (121 ratings)
MBBS
General Physician, Bikaner
Get Better Sleep - Quick Tips For It!

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.

6471 people found this helpful

Obstructive Sleep Apnea And Sleeping position!

Dr. Hemant Kalra 89% (384 ratings)
MBBS, MD -Pulmonary Medicine-Tuberculosis ,Respiratory Disease Medicine , Diploma in Tuberculosis and Chest Diseases (DTCD), European Diploma in Respiratory Medicine
Pulmonologist, Delhi
Obstructive Sleep Apnea And Sleeping position!

- If you have obstructive sleep apnea (OSA) and you are using CPAP therapy, you may be wondering whether sleeping position matters when it comes to having or treating sleep apnea
Believe it or not, sleeping positions have a big influence on how well we sleep, not only with regard to OSA, but in relation to other health conditions.

 

8 people found this helpful

Proper Sleep!

Dr. Namita Thakur 93% (694 ratings)
BHMS
Homeopath, Lucknow
Proper Sleep!

Taking hot milk at bed time help inducing sleep because it inhibit excitatory neurotransmitter.

13 people found this helpful
Icon

Book appointment with top doctors for Sleeping Well treatment

View fees, clinic timings and reviews