Posts
Sleep hygiene
When we were young, our parents were very conscious about our sleep. They never let us stay up at night to do anything, including studying, they used to say – “There is no alternative to healthy sleep - to lead a healthy life. If we do not sleep properly, our head will not be well, which means the brain will not function properly. If the brain does not function properly, it means that the day is wasted”. God has also designated night for rest and day for work.
But unfortunately, in the present era of extreme modernity, people have turned day into night – and night into day, we see every where!!
Desire is - I went to sleep, again - spent a few days
without sleeping. Or having to take sleeping pills because you can't sleep,
going to bed late, so getting up late the next day - none of this is healthy.
It is not right to become dependent on sleeping pills because you are not
sleeping.
I learned about 'Rules of Sleep Hygiene' from experts –
1. Waking
up at night and sleeping during the day - must be given up. This causes
circadian rhythm problems, which cause abnormal thinking and behavior. The mood
becomes irritable. Remember, day is for work, night is for sleep. So whatever
work there is, it must be completed before night falls.
2. Try
to go to bed at a certain time and wake up at a certain time every day; Even on
holidays.
3. It
is better if you don't take a nap during the day, but if you have to take it,
it should not be more than 30 minutes.
4. Do
not lie on the bed or sofa during the day, do not develop the habit of reading
newspapers or books, watching TV or eating in bed. Use the bed only for
sleeping.
5. You
can walk or swim or cycling enough during the day.
6. You
can also do aerobic exercise. But it is better not to exercise too much before
sleeping at night.
7. Avoid
drinking tea and coffee after sunset. Eat less heavy indigestible food at
night. Don't go to sleep after eating, leave at least two hours between dinner
and going to bed.
8. Stop
using mobile phone, TV, computer or laptop at least 2 hours before going to
bed.
9. The
bedroom environment should be conducive to sleep, the bed should be
comfortable. Avoid excessive light or pitch darkness, both. Make sure that the
room is not too cold or too hot. Provide adequate ventilation if not using AC.
Do not use too high or firm pillows.
10. Bathing
in lukewarm water in the evening will help you sleep better. But don't take a
bath late at night.
11. Don't
look at the clock again and again - if you are not sleepy. Instead, get up and
read a book or listen to music.
12. Never
take sleeping pills without doctor's advice. Never take more than the amount of
medicine prescribed by the doctor. Sleep problems can be caused by various
reasons including depression and anxiety. If the sleep problem is long-term,
consult a specialist doctor.
13. You
can try an exercise for better sleep---stand straight and put both hands on
your neck and hold hands with fingers interspersed. Keep your back and body
straight. Now stand on your toes for a minute to catch your breath. Exhale and
bring your hands down to normal position. Do this 2/3 times - before going to
sleep. Or four fingers below from the wrist of one hand - press with the thumb
of the other hand and rotate in a circular motion, do this with both hands. And
then rub or rotate the both wrist bone together.
This is enough for a healthy sleep.
But many of us don't pay
attention to another thing to do before going to sleep. That is - the need for
a small meal before bed, it’s called bed time snacks.
What would be the ideal
bedtime snack? -
1. One cup of milk or 15
grams of chickpeas or half a cup of sour curd.
2. A bowl of vegetable
soup.
3. Half a cup of milk
with one tablespoon of cornflakes.
4. An apple or a pear.
5. Two or three crackers
biscuits or toast, with a slice of cheese.
6. A handful of dry food
including nuts, raisins and other dry fruits.
