Wednesday, 7 June 2017



  M.D. HEGDE   
Subject: Disturbed sleep every night? Checklist for healthy sleep
If you have been facing problems in falling sleep, here is a small
checklist you can count on!

# Punctuality is one of the most important things in life. Fix a
regular bed time and wake up every day at the same time for quality
sleep. Va la! Science supports women folks to say that they need a
little more of sleep than their male counterparts do. Avoid lying
in or oversleeping especially on the weekend for your biological
clock to work well.
# Avoiding afternoon naps are essential for weight reduction and
for a goodnight's sleep. Yet, a power nap of 30-45 minutes before 3
o'clock may be beneficial.
# Get rid of any bedding that creaks as you move or prevents good
sleep. Never keep used clothes, shoes or dirty things or even
flowers in the bed room. Also make your room temperature as
comfortable as possible.
# Never sleep with make up on.
# Shut out from all kinds of lights and noisy distractions. That
includes pets!A dark room invites more sound sleep than with a
nightlight on.
# Bed means sleep. Avoid doing work or recreational activities on
# Enjoy a book, some music, a warm bath or even a light snack or a
glass of warm milk before going to bed. It is unwise to take heavy,
spicy foods within 3 hours of sleep. Also avoid exercising just
prior to bed time.
# Learn to leave your worries on the table. Thoughts on the day's
events can keep you awake even when sleep is knocking at the door.
# Practise yoga or other relaxations methods like meditation to
release stress. Brahmari is advised in Pranayama!
# Do not lie down if you are not sleepy. Sleep is not something
that can be forced. So read until you feel sleepy.
# It is recommended to fall asleep on your back with maybe a pillow
under your knees to support your lower back.
# Smoke, alcohol and caffeine snatched you not only your good
health but a welcome sleep.
# If you like, put a couple of drops of lavender oil on a cotton
and keep it near your pillow. Do not use if pregnant or have a baby
sleeping the same room.
Sleep well!
Image may contain: one or more people, people sleeping and baby


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