Sleep tips: 8 steps to a good night's sleep

First Published Dec 30, 2020, 4:49 PM IST

Throughout one’s life, sleep plays an essential role in maintaining health and general well-being. Having enough quality of sleep improves one’s mental and physical health. It is generally said that during sleep, the body gets adequately charged to work the next day efficiently. Sleep deficiency potentially increases the risk of chronic health-related besides affecting our thinking and reacting patterns.

<p>People who sleep less are often found to be less productive at work and school. They tend to take a longer time to finish given tasks and tend to make mistakes. From a child’s perspective, good sleep leads to good memory retention as it improves one’s learning ability.</p>

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<p>As per the World Health Organisation ( WHO ) standards, they prescribe that: 3 to 12-month-old infants need 4 to 15 hours of sleep; 1 to 3-year-old children need 12 – 14 hours of sleep; 3 to 5-years-old need 11 – 13 hours of sleep; 6 – 12-years-old need 10 – 11 hours of sleep; 12-18-years-old would need around 8 to 10 hours sleep, and those above 18-years require 6-8 hours of sleep. Here are some tips to sleep well.</p>

People who sleep less are often found to be less productive at work and school. They tend to take a longer time to finish given tasks and tend to make mistakes. From a child’s perspective, good sleep leads to good memory retention as it improves one’s learning ability.

As per the World Health Organisation ( WHO ) standards, they prescribe that: 3 to 12-month-old infants need 4 to 15 hours of sleep; 1 to 3-year-old children need 12 – 14 hours of sleep; 3 to 5-years-old need 11 – 13 hours of sleep; 6 – 12-years-old need 10 – 11 hours of sleep; 12-18-years-old would need around 8 to 10 hours sleep, and those above 18-years require 6-8 hours of sleep. Here are some tips to sleep well.

<p><strong>Put away your gadgets:</strong> In these technologically advanced days, it is quite common for everyone to flaunt mobiles, smartphones, tabs, laptops. These have become part and parcel of our lives. Some people, even after they have slept, would keep murmuring. Hence, it is advised that one should feel relaxed, at least half an hour before going to bed.</p>

Put away your gadgets: In these technologically advanced days, it is quite common for everyone to flaunt mobiles, smartphones, tabs, laptops. These have become part and parcel of our lives. Some people, even after they have slept, would keep murmuring. Hence, it is advised that one should feel relaxed, at least half an hour before going to bed.

<p><strong>Say no to junk food:</strong> One should not consume alcohol, sweets and should not have had a puff,  at least 4 to 6 hours before sleep, as these are said to disturb sleep patterns. One should have coffee, tea and soft drinks in moderation.</p>

Say no to junk food: One should not consume alcohol, sweets and should not have had a puff, at least 4 to 6 hours before sleep, as these are said to disturb sleep patterns. One should have coffee, tea and soft drinks in moderation.

<p><strong>Have a set pattern: </strong>Early to bed and early to rise are good habits that one should follow. This helps rejuvenate the mind and body.</p>

Have a set pattern: Early to bed and early to rise are good habits that one should follow. This helps rejuvenate the mind and body.

<p><strong>Keep the nights stress-free:</strong> Avoid remembering day-long chores at bedtime, and do not be anxious and worried.</p>

Keep the nights stress-free: Avoid remembering day-long chores at bedtime, and do not be anxious and worried.

<p><strong>Exercise is the key to being healthy:</strong> Cycling, swimming, jogging, yoga and other activities help induce sleep. Even getting between the sheets is an excellent way to fall asleep. </p>

Exercise is the key to being healthy: Cycling, swimming, jogging, yoga and other activities help induce sleep. Even getting between the sheets is an excellent way to fall asleep.

<p><strong>Relax and unwind:</strong> One can sleep well, by listening to one’s favourite music, or by reading books or magazines.  </p>

Relax and unwind: One can sleep well, by listening to one’s favourite music, or by reading books or magazines.

<p><strong>Say no to medications:</strong> It is not acceptable to rely on sleeping pills to get sleep. Avoid taking medicines on your own without consulting a doctor. <br />
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Say no to medications: It is not acceptable to rely on sleeping pills to get sleep. Avoid taking medicines on your own without consulting a doctor.

<p><strong>Have a disciplined lifestyle:</strong> An excellent natural sleep is always good for one’s health, for which an orderly lifestyle, disciplined food regimen and activities are a must.</p>

Have a disciplined lifestyle: An excellent natural sleep is always good for one’s health, for which an orderly lifestyle, disciplined food regimen and activities are a must.