#ExpertSpeak: The Handy Guide To A Good Night’s Sleep

Sleep and Health
Image used for representation only.

A shut-eye in bed does not necessarily indicate deep sleep. With increased levels of stress and anxiety, sleep is today a large concern.

While enough has been said on the advantages of a good night sleep, it isn’t always as simple as lying in bed. Deep sleep is today a luxury for many, given the fast paced lifestyle and unearthly work hours in large cities.

“Prolonged lack of sleep is turning many of us into zombies and the global phenomenon is tipping people further toward irrational and imbalanced behaviour,” quotes a Brisbane sleep researcher.

sleep deprivation
Young woman before and after exhaustion caused by sleep deprivation

Dr Seemab Shaikh

A good laugh and a long sleep is the best cure in the doctor’s book- Eminent authority of ‘Snoring and Sleep Apnea Management’ in the country, Dr Seemab Shaikh, swears by it.

Founder National President of Indian Association of Surgeons for Sleep Apnea (IASSA) and Senior ENT surgeon, Dr Shaikh spoke to Pune365 and shared some effective tips that can help you sleep like a baby.

An Hour Of No Screen Time Before Bed

It is recommended that one should stay away from all electronic media and screens (phones, tablets, e-books, television etc), an hour before sleeping. The light emitted from these screens directly hits the retina, sending signals to the brain and hence keeping it active.

Say No To Carbs And Caffeine

All products containing caffeine and nicotine, cakes and food high in carbohydrates, and desserts and sweets should not be ideally consumed post 4 PM. The effects of these lasts long and the sleep pattern gets disturbed.

Hot Water Bath Can Work Wonders

If you are restless, you should try having a hot water bath or a warm cup of milk an hour before sleeping. The milk releases tryptophan which helps induce sleep.

Moderate Room Temperature

The bedroom should be in a comfortable moderate temperature (25-26 degrees when using air conditioning). Extreme temperature makes the body uncomfortable.

A Dark Room Helps

The room that you sleep in should be very dark and away from direct light. There should not be any light filtering in as light stimulates physiological or nervous activity.

Discard What Distracts You

The room should be void of anything that distracts you, be it a ticking clock or mobile phones. When you wake up at night, you should not be able to know what time it is, as it then starts playing on your mind and keeps it active.

Avoid fluorescent clocks, televisions or gadgets- they will distract you and disturb your sleep pattern. One can listen to light soothing music which is helpful in inducing sleep.

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#All medical / health related information in this article is intended for reader information only and should not be construed as professional medical advise. 

Loveleen Kaur

Loveleen Kaur

She loves travelling, dogs, sarcasm, humour and anything that spells F O O D, in that order. A writer on a journey to make positive stories a morning ritual and give society what it needs the most - optimism !!

Reach her at loveleen@pune365.com or tweet @KaurKaur18
Loveleen Kaur

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