Written By: Bhavyajyoti Chilukoti | Updated : February 22, 2017 5:12 PM IST
You eat your dinner at around eight and don t watch TV or use electronic devices before hitting bed, but still end up counting sheep? Wondering why you can't sleep? Well, the culprit could be your bed or the temperature or the lights in the room. Dr Swati Dave, Dietician & Nutritionist, shares five simple ways to get a good night s sleep without having to pop a sleeping pill.
Choose a comfortable bed: If your bed is too soft, you ought to switch to a firm one as ultra soft beds might be uncomfortable and also lead to body pain, thereby disturbing your sleep. Also, make sure the mattress doesn t have any lumps or ridges. Ensure the pillows are comfortable, not too soft and rigid enough to support your neck properly and the sheets should be cotton (preferably). In addition to this, here are 7 bedroom mistakes you should avoid to sleep like a baby.
Maintain optimal temperature: For a good night s sleep, the temperature in your bedroom should be optimal neither too hot nor too cold. The ideal temperature for a soothing sleep is 25 degree Celsius with 50% humidity. So switch off the bed warmer or heater once the room is cosy, as leaving it on for the entire night could mean less moisture in the air, causing discomfort. And the same rule applies to the air conditioner as well.
Have a light dinner: Rather than what you eat in the dinner, when you have your dinner plays a key role. According to Dr Swati, having dinner around two hours before you sleep not only aids in digestion but also helps you sleep well. However, make sure you eat a light dinner as a heavy meal might cause indigestion and other digestive problems.Here are more reasons why you should have dinner around sunset.
Go to bed at the same time every day: The old saying, early to sleep, early to rise, keeps a man healthy, wealthy and wise , is a true one. Maintain a fixed time to go to bed and wake up early in the morning. Deviating from your routine bed time also affects your sleeping pattern. Sticking to the same time helps disciplines your mind and body and ensures you get your seven hours of sleep without any disturbance. And yes, avoid long day-time naps as these might prevent you from sleeping soundly at night.
Keep your bedroom dark: Just as too much noise disturbs your mind and keeps you awake at night, flashes of light in your bedroom also have a similar effect. To avoid this, make sure you switch off all the lights in your bedroom and also turn off other sources of light. And the most important thing to keep in mind is to keep the TV out of your bedroom as you might give in to temptation and watch it at night. If you have a habit of reading at night, pick a paperback rather than e-books because they might affect your sleep. Here are 8 things you MUST do before going to bed!
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