Apart from a balanced diet and regular exercise, a good night’s sleep is essential to stay healthy. K Madhavan lists 10 ways for a stress-free slumber
Set a regular bedtime
Go to bed at approximately the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this even on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust to it by making small increments or decrement, such as 15 minutes earlier or later each day.
Fight after-dinner drowsiness
If you find yourself getting sleepy way before bedtime, get off the couch and do something mildly stimulating. You can wash the dishes, catch up with a friend or get your clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
Do not overeat
Overeating is also a major problem why people fail to sleep properly. Keep your dinner light and have a gap of at least two hours between dinner and bedtime. Take a warm shower before going to bed as it relaxes the body. Otherwise wash your face and feet with warm water before hitting the sack.
Keep electronic gadgets away
Refrain from using electronic gadgets like mobile phones, laptops before sleeping. They keep our minds engaged which makes it difficult to relax and fall asleep.
De-clutter your bed
The number of items on your bed are also responsible for the quality of your sleep. Make sure that your bed is comfortable and only has things that are required — pillows, sheets and blankets.
Keep the volume low
like mothers sing lullabies, reading or listening to soft music induces sleep. Indulging in a soothing activity right before sleeping will ensure that the subconscious mind is at peace.
Select the right mattress
Make sure that you have a mattress that is comfortable and supportive. The one you have been using may have exceeded its life expectancy — about nine or 10 years for most good quality mattresses. Also, it is important to have a comfortable pillow.
Make sure the room is dark
Keep the lights dim. The darker it is, the better you’ll sleep. Cover bright displays, use heavy curtains to block light from windows or try a sleep mask to cover your eyes. Wearing loose and comfortable clothing will also help you unwind.
Things to avoid
Caffeine is a stimulant that keeps us awake. So, avoid caffeine (coffee, tea, chocolate, cola and some pain relievers) four to six hours before bedtime. Similarly, smokers should refrain from using tobacco products.
Do not take your worries to bed
Spend 15 minutes addressing problems (writing a journal is a good way to start). If a particular event is keeping you up at night, do not stress. A good way to keep it away is to focus on the feelings and sensations in your body.
(The author is managing director of Peps Industries)