In order to feel your best, it’s important to get enough sleep each night. While eight hours might be ideal, it’s not realistic for most of us to get that much shut-eye every night. Fortunately, there are several strategies you can try to improve the quality of your sleep and wake up refreshed each morning – even if you don’t have time to doze off right away. Check out these 8 tips from a psychiatrist in Bhopal to help you sleep soundly and wake up recharged every day!
1) Eat Well
What you eat and when you eat it has a significant impact on your sleep patterns. If you want to wake up refreshed, eat healthily throughout the day; choose whole foods that contain complex carbohydrates—like whole grains, nuts, seeds, fruits, and vegetables—instead of processed foods with refined sugars. Your diet should also be rich in lean proteins such as beans, fish, chicken breast, lean beef, or pork tenderloin.
This one is obvious. People who exercise tend to sleep better. And people who get enough sleep also exercise more—it’s a positive feedback loop. How much is enough? The National Sleep Foundation recommends between seven and nine hours of sleep per night, so shoot for that range.
3) Get Enough Water
Sleep deprivation causes dehydration. When you’re dehydrated, your body releases stress hormones like cortisol to keep blood flowing through your veins. This can make it difficult for you to fall asleep, wake up in the middle of the night, or wake up feeling tired when morning comes around. To stay hydrated throughout the day, drink at least eight glasses of water (64 ounces).
4) Consider Cognitive Behavioral Therapy
Cognitive-behavioral therapy is a proven, first-line treatment for insomnia, says Dr. Diwan. This approach helps people view their insomnia as an anxiety disorder—and then teaches them healthy sleep habits that will improve their sleep. Cognitive-behavioral therapy has been found to increase slow-wave activity in brain activity—or SWA—which is critical for sound slumber. By increasing your SWA, cognitive behavioral therapy can help you fall asleep faster and stay asleep longer.
5) Take Medication
Sleeping pills are often prescribed by a psychiatrist in Bhopal, especially if you’re prone to suffer from insomnia. Sleeping pills are safe when taken as directed, but it is important not to become dependent on them. Don’t try more than one kind of sleep aid at a time unless your doctor says it’s okay. Mixing different kinds of sleep aids can create dangerous side effects that increase drowsiness or interfere with your breathing.
6) Practice Stress Management Techniques
Before you hit snooze or roll over in bed, try practicing some stress management techniques. For example, most psychiatrists recommend deep breathing exercises for stress reduction. Take a few minutes before bedtime to close your eyes and focus on taking deep breaths in through your nose, then exhaling slowly through your mouth. If you find that focusing on breathing is too difficult for you at night, focus instead on relaxing with simple visualization techniques.
7) Try Supplements Like L-Theanine
L-theanine is an amino acid that helps promote relaxation without causing drowsiness. If you’re having trouble sleeping, try taking some L-theanine about an hour before bedtime; it should help put you in a relaxed state without causing any side effects like grogginess or sleepwalking. If you don’t want to purchase supplements, drinking tea with L-theanine will do much of the same thing. Many chamomile teas contain high levels of l-theanine—and chamomile has been shown to reduce stress and increase overall well-being.
8) Turn Off Electronic Devices Before Bedtime
A new study suggests that electronics, specifically televisions, can affect how long it takes us to fall asleep. The study found that people who watched television before bed took longer to fall asleep than those who didn’t. If you’re having trouble getting a good night’s sleep, put down your phone, tablet, or TV at least one hour before bedtime.
Waking up refreshed isn’t a luxury—it’s a necessity. Getting a good night’s sleep doesn’t have to be difficult, though. Find a comfortable sleeping position, turn off all screens an hour before bedtime, and schedule your day with plenty of rest breaks. If you need help getting back on track after you wake up feeling tired or restless, consider talking with your doctor about other options for getting a better night’s sleep.