ONNURI

TIPS- To make the most of your nightly “dose” of sleep, consider this sleep checklist tips:

•Avoid artificial light, especially within a few hours of bedtime. Use a blue light filter on your computer or smartphone.

•Avoid heavy meals late in day or before bed time, or even dairy products! A light snack before bedtime, however, may help you sleep. Avoid foods high in fat or sugar too in particular before bedtime.

•Avoid or cut back on caffeine, nicotine, and alcohol esp. in evening as caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in night and interferes with sleep quality. 

•Follow a routine to help you relax before sleep! Read a book, listen to music, or take a bath or wash feet before sleep. 

•Get plenty of natural light, especially early in the day. Try going for a morning or lunchtime walk.

•Get regular exercise! Try not to exercise close to bedtime because it may stimulate and make it hard to fall asleep. Analysis suggests not exercising for at least three hours before the time you go to sleep. 

•Keep a regular sleep schedule. Try to go to bed at the same time each night and get up at the same time each morning, even on the weekends.

•Make bedroom comfortable, be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a “white noise” machine to cover up the sounds. 

•One can’t fall asleep and don’t feel drowsy, get up and read or do something that is not overly stimulating until feels sleepy. 

•Reduce screen time an hour before bed.

•Relax with a bedtime routine (for example, gratitude meditation, deep breath, practicing optimism, journaling, or reading)

•Try not to take naps during day because naps may make less sleepy at night. 

You find yourself lying awake worrying about things, try making a to-do list before you go to bed. This may help you not to focus on those worries overnight. If unable to cope-up with the problem, per energy concept dominant affected energy is hotness, to aide in syndromes may put color marking with permanent marker! It’s also advisable to avoid anything that aggravates emotions, and spicy food or even putting ginger in tea too affects it. Although getting more sleep may seem like the least urgent change you need to make in your life, the truth is that quality sleep creates a halo that touches all other areas of life. When you’re rested, make better choices about what to eat and how much to eat, you have more energy for physical activity and exercise, you’re more patient and attentive to those around you, you’re less prone to getting sick, and you’re mentally better equipped to handle stressors, large and small. So don’t put off sleep any longer — seize the night!

https://onnuri.net.in  ‘Dr Dinesh kapur’