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7 simple tips to sleep well

7 simple tips to sleep well

good sleep tips
India, First Published May 4, 2016, 6:25 AM IST
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Throughout one’s life, sleep plays an important role in maintaining health and general well-being. Having enough quality sleep improves one’s mental and physical health. It is generally said that during sleep, the body gets properly charged, so that one can work efficiently the next day. Sleep deficiency potentially increases the risk of chronic health-related disorders besides affecting our thinking and reacting patterns.

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:

Put away your gadgets: In these technologically advanced days, it is quite common for everyone to flaunt mobiles, smart phones, 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 prior to going to bed.


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


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


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


Exercise is the key to being healthy:  Activities like: cycling, swimming, jogging, yoga and other exercises help induce sleep. Even getting between the sheets is a good way to fall asleep.



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



Say no to medications: It is not a good practice to rely on sleeping pills to get sleep. Avoid taking medications on your own, without consulting a doctor.


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


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