7 Ways to Get More Sleep Naturally

Posted June 13th,2022 by Cura Hospitals

After a day’s work, a tired body needs rest and sleep. It is a natural body mechanism that rejuvenates the body and mind and prepare for work again. But some people suffer from sleep disorder. Despite trying hard, they cannot sleep naturally. As a consequence, they feel tired after waking up from a night sleep and carry on the same tiredness all throughout the day. Lack of proper sleep thus gives rise to some serious health issues like depression, overweight or obesity, type 2 diabetes, high blood pressure, heart disease, kidney disease and memory and concentration problems.

Before consulting a doctor for undergoing treatment for better sleep, you may try out 7 natural ways to have sufficient sleep at night.

  1. Reduce Caffeine Intake – A recent study indicates that consuming 400 mg caffeine six hours before bed would play a spoilsport to your sleep. So, reduce your intake of caffeine to enjoy a better sleep.
  2. Train the Mind to Sleep Naturally – Usually people fall asleep after 10-20 minutes of lights off. If you do not fall asleep even after 30 minutes of lying down, You may read a book or listen to some soothing music to relax your mind and simultaneously train the mind to sleep naturally.
  3. Select your Bedroom in Quiet Place – To have a better sleep, choose your bedroom in a quiet place away from any outside disturbances. You may use heavy curtains to induce a peaceful feeling.
  4. Shut down all the Gadgets – the blue light emits from the laptop, smart-phone, and tablet lowers the levels of melatonin, a hormone that makes people feel sleepy. So, while going to bed either shut down your gadgets or keep them away from your bed to enjoy a deep sleep.
  5. Create a Schedule for Sleep – Everyday try to go to bed in the same time and avoid making late nights to have a good sleep.
  6. Take a Hot Bath before Sleep – You may take a hot bath before going to bed. Hot water bathing boosts up the body temperature and simultaneously urges the body to cool down and sleep naturally.
  7. Do Some Exercise regularly – Regular exercise and a proper schedule for bed help many people combat sleep disorder and insomnia.

Despite these attempts to invigorate sleep habit, if you suffer from sleep disorder it is better to consult a doctor. Usually people with sleep disorder suffer from sleep apnoea, Gastroesophageal reflux disease (GERD), Snoring, Restless Legs Syndrome, Narcolepsy, Parasomnias, Chronic Fatigue Syndrome and Seasonal Affective Disorder.

Snoring though is not considered a medical disorder, in most cases it leads to sleep apnoea. In sleep apnoea a person experiences intermittent cessation of breath during sleep. As a result this leads to reduction in oxygen level in the blood, causing a person’s body to be jerked awake. Treatment for better sleep includes administering sleeping pills, cognitive behavioral therapy for insomnia (CBTI).

Parasomnias can be treated with medicines such as melatonin while Chronic Fatigue Syndrome is treated by making lifestyle changes, sticking to a sleep routine, and practicing methods to conserve the patient’s energy.

Treatment for Better Sleep at CURA

CURA Multispeciality Hospital Bangalore is a trusted name in offering infallible healthcare services. Its state of the art departments are equipped with all the modern tools and equipments to make the best diagnosis. The extremely efficient doctors are ever ready to listen to the problems faced by the patients and come out with the best possible care. Their expertise in offering treatment for better sleep has helped numerous patients to overcome their sleep disorder and regain their health. If you are experiencing sleep disorder, visit CURA to avail treatment for better sleep.

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