CNN Central News & Network-ITDC India Epress/ITDC News Bhopal: CNN Central News & Network – ITDC India ePress | ITDC News, Bhopal: If you cannot sleep at night despite a full day’s fatigue and keep tossing and turning in bed, the reason could be stress, an irregular routine, caffeine intake or a problem linked to the sleep environment. Waking up repeatedly and feeling tired after getting up in the morning are also signs of poor sleep. Good sleep is extremely important for keeping the body and mind healthy.

1. Sleep and wake up at the same time every day: The body’s biological clock works better with a regular routine. Do not change your sleep and wake-up timings too much even on holidays.

2. Keep mobile phones away before bedtime: Reduce the use of mobile phones, TV and laptops just before sleeping. Instead, reading a book, listening to soft music or meditating for a while may help.

3. Change the timing of tea and coffee: Tea, coffee and caffeinated drinks taken after evening may affect sleep for some people. Avoid heavy meals and alcohol close to bedtime as well.

4. Make the bedroom comfortable: Keep the room quiet, dark and at a comfortable temperature. Avoid the habit of working in bed or using a mobile phone for long periods there.

5. Do physical activity during the day: Regular walking and exercise can help improve sleep quality. However, very intense exercise just before bedtime may disturb sleep for some people.

How much sleep is necessary? Most adults aged 18 to 60 need at least seven hours of sleep every night. However, not only the number of hours but also the quality of sleep is important.

When should you contact a doctor? If sleep problems continue for several weeks, you feel excessively sleepy during the day or your work starts getting affected, consult a doctor. Symptoms such as loud snoring, pauses in breathing during sleep or waking up gasping may also indicate the need for evaluation. In persistent insomnia, doctors may advise behaviour-based treatment such as Cognitive Behavioral Therapy for Insomnia (CBT-I). Taking sleeping pills without medical advice is not advisable.

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