10 Simple Habits For Restful Sleep

Consistent Sleep Schedule : Stick to a regular sleep schedule every day. This helps regulate your body's circadian rhythm, making it easier to fall asleep and wake up naturally.

Limit Screen Time Before Bed : Avoid screens before bed, especially if you have problems like insomnia, to improve melatonin production.

Optimise Your Sleep Environment: Optimise your sleep environment, keep it cool, dark, and quiet. The darkness also helps to reset your circadian rhythm.

Limit Caffeine and Alcohol Intake: Consuming caffeine- or caffeine-containing products late in the day may disrupt your ability to fall asleep.

Limit Naps: Limit daytime naps to 10-20 minutes and avoid late-day naps to prevent nighttime sleep disruption. If you struggle with insomnia, avoid napping altogether.

Stay Active During the Day: Exercise regularly for better sleep quality, avoiding late, intense workouts. Weight management can help with snoring and mild obstructive sleep apnea.

Early , light dinners: Have early, light dinners to prevent indigestion; late, heavy dinners can cause severe acid reflux , leaving you with ill health.

Manage Stress and Anxiety: Chronic stress and anxiety often lead to insomnia and a lack of deep sleep. Manage them with relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness meditation.

Create a Relaxing Bedtime Ritual: Practice a calm bedtime routine with activities like reading, yoga, or a warm bath to promote relaxation.

Seek Professional Help if Needed: If you consistently struggle with sleep, seek help from a sleep specialist or respiratory medicine specialist.

Inputs by: Dr Revathy Kodakkal, Consultant, Respiratory and Sleep Medicine, Holy Family Hospital and Research Centre