10 tips for better sleep (World Sleep Day)

March 15 is World Sleep day

Having trouble sleeping lately? Check how your schedule has been for the last few nights (and days). Have you been sleeping at different times everyday? Have you been eating out (and drinking) late at night? Do you use your sleep-time to meet your deadlines at work? All these could trigger a random response in the 'Circadian Cycle' or sleep-cycle and may eventually cause insomnia or sleeplessness.

Most people do not know this but some of the medicines like those for the heart and blood pressure, antidepressants, steroids, weight loss medications etc can also cause insomnia. If you have been taking sleeping pills for a while, withdrawal symptoms may cause rebound insomnia and make things worse for you.

Read:Five foods to improve sleep

Stress, anxiety, depression and bipolar disorders are major modern-day causes that can keep you awake through the night. Professional help may be required in such cases.

Read more about causes, symptoms, diagnosis and treatment of insomnia.

Tips to sleep better:

1. Stick to your sleep time Each one of one is unique, even with our sleep patterns. Some people feel refreshed with only 6 hours of sleep; others might need 9 10 hours. Know what your body needs. Fix up your sleep time accordingly. Always maintain regular sleep and waking up times to regularize your sleep patterns.

2. Watch what you eat before you sleep - Skip coffee or other caffeine containing drinks atleast 3-4 hours before bedtime. Do not have very heavy meals close to bedtime.

3. Visit the doctor Your physician can help to review any drugs, medical conditions or stressful situations that may be causing your insomnia or making it worse.

4. Lifestyle management Maintain a routine that is not extreme. If your work demands it, balance it by other factors like a good diet and a healthy mental state. Meditation, creative visualization may help you be calmer and restful.

5. Daytime sleepiness Stop those afternoon naps. Indulge in some physical activity that requires you to move about during that time.

6. Physical activity Physical exercise or a walk before bed time is ideal for chronic insomnia. Team up with someone or even with soothing music to help you maintain it as a habit. However, do not perform strenuous exercises just before bed time. The hormonal surge might keep you awake.

7. Diet Have a healthy dinner, drink warm milk or herbal tea with camomile. Avoid caffeine, alcohol and tobacco to help you sleep quickly.

8. Pamper yourself to sleep Warm bath with bath salts, massages, soothing music or chants, stomach rub or a hot water bottle can help. Create a 'sleep environment' in the bedroom. Close the curtains, dim down the lights, do not switch on the TV. If people do not respect your bedtime and are talking loudly in your bedroom, ask them to step out. All these help produce melatonin, the sleep chemical in your brain and help you sleep better.

9. Avoid any engaging activity Watching TV or reading a book just because you cannot sleep may often work against letting you sleep. Do something monotonous. Count sheep or try to chant the alphabet backwards. Keep at it till you sleep out of sheer boredom.

10. Check your mattress and pillow - Are they comfortable? Are they supporting your body and neck well? Are they very old and need to be replaced? If you've been unable to sleep due to itching, sneezing etc at night, your mattress may be the problem. Bed bugs, dust mites, mold may grow over the mattress over time if not maintained well.

There are certain sleep disorders like Obstructive Sleep Apnea (OSA) that you should be aware about too. If the person who shares your room has been telling you that you are snoring really loudly, it's time you look for other symptoms like daytime sleepiness, gasping during your sleep, frequent urination at night. If you see two or more of these, take it seriously and do consult a doctor.

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