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Sleep hygiene

Topic › Sleep hygiene

In this era of fast paced life and the electronic gadgets, travel and socializing, we have learnt to compromise on sleep, whereas this is the most important event of our daily lives.

Sometimes we want to sleep but have trouble falling asleep or staying asleep. Here are some things that you can do:

Avoid caffeine-containing beverages after about 3 pm, and avoiding long afternoon napping. A power nap of 20 minutes is much better that an hour of siesta. Try not to do aerobic exercise before 6 pm (or at least 3 hours before bedtime).  This allows your body to process through metabolite and allows for more restful sleep. Avoid alcohol (wine, beer and hard liquor) within 3 hours of bedtime. Scientific research that shows it can cause you to wake periodically through the night, as it causes blood sugar fluctuations.

Try taking magnesium before bedtime.

Try a warm bath with Epsom salts added, as this contains magnesium sulfate, which can be absorbed through the skin.

Consider 1-3 mg of melatonin 2 hours before bedtime, if you frequently go to sleep too late. Check with you doctor before you start this, as melatonin can interact with certain medications.

Avoid spicy foods before bed.

TV should not be in your bedroom.

Avoid reading or watching the news, or reading stimulating, exciting materials before going to bed.

Avoid paying bills or checking your financial reports or the stock market before bedtime.

Avoid arguments before bedtime.

Schedule difficult conversations well before bedtime—preferably at least 3 hours before.

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