Increasing work life demands and the availability and the use of media and mobile devices is impacting the way we sleep. Sleep Health is not only a lifestyle choice but also an imperative for proper biological functioning. Studies show that sleep deprivation can increase the risk of obesity, hypertension, diabetes, and memory loss. For a good night’s sleep:
- Do not eat right before going to bed. Ayurveda recommends that we eat at least three to four hours before bed. If you are feeling hungry take a light snack such a glass of warm milk or a banana before bed.
- Keep your mobile devices out of your bedroom. Limit your screen time to at least one hour before bed. This may mean negotiating a no screen time with your family.
- Relax before going to bedroom. Set aside some time to relax. You can try a few restoring asanas such as legs up the wall, child’s pose or a few minutes of meditation focusing on your breath. Writing in your journal for a few minutes may help set aside your worries of the day. If you enjoy reading take some time to thumb through your favorite pages.
- Create a comfortable sleeping environment. A clean, clutter free, and quiet bedroom helps induce sleep. Wear loose comfortable clothes and use clean bed sheets and proper mattresses that support your back. Regulate the heat to your preference, most people sleep best in cool temperature. You can set the mood with soothing music and gentle glow.