Dr. S. Rajarathinam, MBBS ; DPM ; MD.
PROPER SLEEP - LIFE STYLE MODIFICATION
Sleeplessness is an important symptom of most of the diseases of body and Mind.
Proper sleep is essential for Healthy and Peaceful Life.
Let us plan for correct pattern of sleep.
Daily requirement of sleep ranges from 6 to 8 hours.
As far as possible, the time of going to sleep and waking up should be same (e.g. 9 -10 pm &5 - 6 am).
In General, Bed room should be dark, sound proof, comfortable, peaceful and have better ventilation.
Better, not to keep TV / Radio / Computer in Bedroom.
Better to do simple exercise, walking, yoga and the breathing exercise in the morning.
Coffee / Tea may be avoided after 6 pm.
Alcohol / Tobacco products must be avoided.
Day time sleep may be restricted / avoided.
Before sleep, avoid reading Books, watching TV, listening to Radio.
Utilize the Bed for sleep only.
In case of important work at night leading to delay in onset of sleep, plan for compensatory day time nap.
To compensate the less sleep at right, plan for sleep in day time during leisure time.
Don't plan for solution to problems, just before sleep. All the Issues may be sorted out before evening passes off.
Let the Dinner be light, as the energy requirement will be less during sleep.
Taking large quantity of Water, Fruit juice, Milk and other liquid diet may be avoided after 7 pm.
Taking Hot water bath before sleep may relax our Body and Mind.
Giving Auto Suggestion everyday to ourself that we are going to have a comfortable sleep, will yield better result.
Self medication with sleeping pills or any other medication, without consultation with Doctor must be avoided. Self medication invariably leads to Addiction.
With Love
S. Rajarathinam
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