Many people face unexplained sleep points. As a substitute of counting on melatonin drugs to enhance sleep high quality, sports activities physiotherapist Dr Sudhanshu Rai, who works at BCCI Centre of Excellence Camps, recommended a number of measures that may assist.“Right here’s what’s taking place: our sleep is managed by melatonin and cortisol — each of that are extremely delicate to gentle, meals timing, temperature, and stress. Fixed display screen publicity, late caffeine, and consuming heavy dinners confuse your circadian rhythm, resulting in delayed sleep or poor high quality relaxation,” stated Dr Rai in a publish on Instagram.
He recommended following a 7-day protocol:
Cease espresso after 12 pm– Caffeine has a half-life of 5–6 hours. “Even your 3 pm espresso can nonetheless disrupt melatonin manufacturing by bedtime,” stated Dr Rai.
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No display screen time after 8:30 pm – Blue gentle from telephones suppresses melatonin launch. Shutting screens early helps your mind shift into relaxation mode naturally.
1 banana + 1 tsp ghee at evening – Bananas are wealthy in magnesium and tryptophan (a precursor to melatonin and serotonin), and ghee helps stabilise blood sugar — stopping night-time cortisol spikes that wake you up.
Viparita Karani (legs up the wall) – This pose prompts the parasympathetic nervous system, slows coronary heart fee, and calms the thoughts. Scientific trials have proven it improves sleep latency and high quality.
White noise/ocean sounds – Research present ambient pure sounds cut back sleep disturbances by masking environmental noise and lowering sympathetic arousal.Story continues beneath this advert
Room temperature – Cooler environments assist your physique drop core temperature — a pure set off for melatonin launch and deep sleep.
Dinner by 7:30 pm – Late consuming disrupts insulin and melatonin timing. Early dinners align higher along with your circadian biology and enhance each sleep onset and depth.
Make sure you keep away from screens earlier than mattress (Picture: Freepik)
Sleep isn’t nearly being drained — it impacts reminiscence, fats loss, immunity, and temper. “Repair the inputs. Your physique already is aware of sleep — simply give it the fitting situations,” stated Dr Rai, including that if it helps, repeat for six weeks. You aren’t insomniac. You’re overstimulated.
Dr Manjusha Agarwal, senior guide, inside medication, Gleneagles Hospital, Parel, Mumbai, concurred that good sleep doesn’t at all times want drugs; it wants a devoted sleep routine.Story continues beneath this advert
“For 7 days, observe these easy steps after which preserve repeating them for an additional 6 weeks to coach your physique clock. Go to mattress and get up on the similar time each day, even on weekends. No binge-watching at evening. Keep away from caffeine, heavy meals, and display screen time a minimum of two hours earlier than sleeping,” stated Dr Agarwal.
Spend 15–20 minutes in stress-free actions like studying, listening to delicate music, or deep respiration earlier than mattress. Maintain your bed room cool, darkish, and quiet.
Dr Agarwal additionally advocated for morning daylight and lightweight train through the day to assist set up your sleep rhythm.
“When you get up at evening, don’t attain in your telephone; as an alternative, do gradual respiration till you’re feeling sleepy once more,” stated Dr. Agarwal.
These habits, when executed persistently, sign your physique to relaxation naturally, serving to you sleep deeply and get up refreshed. It’s the want of the hour to manage your sleep habits and enhance your general well-being. Be sure that to get a minimum of 7-8 hours of sleep per day, and you’ll certainly really feel higher.Story continues beneath this advert
DISCLAIMER: This text is predicated on data from the general public area and/or the specialists we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
