{"id":558,"date":"2015-08-20T14:04:43","date_gmt":"2015-08-20T08:34:43","guid":{"rendered":"http:\/\/articles.1mg.com\/?p=558"},"modified":"2018-07-19T14:45:53","modified_gmt":"2018-07-19T09:15:53","slug":"tips-to-sleep-better","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/","title":{"rendered":"10 Tips to help you Sleep Better"},"content":{"rendered":"<p><a href=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2015\/08\/final-2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-548\" title=\"10 tips to help you sleep better\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2015\/08\/final-2.jpg?w=300\" alt=\"Image showing a man in sound sleep\" width=\"625\" height=\"416\" \/><\/a><\/p>\n<h3>BY DR. KHOOBSURAT NAJMA<\/h3>\n<p>Not getting a good night\u2019s sleep can create havoc with your physical and mental wellbeing. With today\u2019s fast paced lifestyles and poor sleep habits we are depriving ourselves from the endless benefits that are hidden in a good night\u2019s sleep. Here are simple ways that can dramatically improve your sleep<\/p>\n<ul>\n<li>Try and sleep in complete <strong>darkness<\/strong>. Get rid of night lights and any other light that is coming from outside. This helps in secreting your sleep hormone (melatonin)<\/li>\n<li>Maintain your room temperature at<strong> 21\u00b0C<\/strong>. Keeping your room temperature too cool or hot leads to restless sleep<\/li>\n<li>Move alarm clocks and other electronic devices at least <strong>3 feet away<\/strong> from your bed<\/li>\n<li>Reserve your bed for sleeping. Do not work on your laptops in bed and <strong>avoid texting<\/strong> and watching TV in bed<\/li>\n<li>Avoid staying in bed if you cannot get sleep. Go to another room for 15-20 minutes and engage in a <strong>relaxing activity<\/strong> like reading from a book (not your phone or laptop) or meditation<\/li>\n<li>Do not keep <strong>checking the time<\/strong> continuously in bed as this can make you more anxious and delay your sleep further<\/li>\n<li><strong>Avoid drinking fluids<\/strong> 2 hours before going to bed. This will minimize the frequency of using the washroom and help you get a deep sleep<\/li>\n<li>Include <strong>protein rich food<\/strong> in your dinner. Proteins are rich in L-tryptophan that helps in producing serotonin( relaxing hormone) and melatonin(sleep hormone)<\/li>\n<li>Do not have <strong>caffeine, alcohol and sugary drinks<\/strong> around bedtime. They release adrenaline and that will make you more wakeful<\/li>\n<li><strong>Exercise<\/strong> regularly for 30 minutes each day( ay time of the day except around bedtime)<\/li>\n<li>Make sure you spend 15-30 minutes in the <strong>morning light<\/strong>. This helps in regulating your sleep\/wake cycle<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-548\" src=\"https:\/\/1mgarticles.files.wordpress.com\/2015\/08\/final.jpg?w=300\" alt=\"1mg\" title=\"10 tips to help you sleep better\" width=\"625\" height=\"416\" \/><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34],"tags":[153,231],"class_list":["post-558","post","type-post","status-publish","format-standard","hentry","category-live-well","tag-mind-body","tag-sleep"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Tips to help you Sleep Better - Tata 1mg Capsules<\/title>\n<meta name=\"description\" content=\"Not getting a good night\u2019s sleep? Sleeplessness can cause an irritating behaviour and exhaustion. Follow these 10 steps to sleep better and be calm!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Tips to help you Sleep Better - Tata 1mg Capsules\" \/>\n<meta property=\"og:description\" content=\"Not getting a good night\u2019s sleep? Sleeplessness can cause an irritating behaviour and exhaustion. Follow these 10 steps to sleep better and be calm!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/\" \/>\n<meta property=\"og:site_name\" content=\"Tata 1mg Capsules\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/1mgOfficial\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-08-20T08:34:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-07-19T09:15:53+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2015\/08\/final-2.jpg?w=300\" \/>\n<meta name=\"author\" content=\"Dr. Khoobsurat Najma\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@1mgofficial\" \/>\n<meta name=\"twitter:site\" content=\"@1mgofficial\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. Khoobsurat Najma\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/\"},\"author\":{\"name\":\"Dr. Khoobsurat Najma\",\"@id\":\"https:\/\/www.1mg.com\/articles\/#\/schema\/person\/ba8e710332c84716cc0a675e9ffc2359\"},\"headline\":\"10 Tips to help you Sleep Better\",\"datePublished\":\"2015-08-20T08:34:43+00:00\",\"dateModified\":\"2018-07-19T09:15:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/\"},\"wordCount\":298,\"commentCount\":17,\"publisher\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2015\/08\/final-2.jpg?w=300\",\"keywords\":[\"Mind &amp; Body\",\"Sleep\"],\"articleSection\":[\"Live Well\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/\",\"url\":\"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/\",\"name\":\"10 Tips to help you Sleep Better - Tata 1mg Capsules\",\"isPartOf\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/tips-to-sleep-better\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2015\/08\/final-2.jpg?w=300\",\"datePublished\":\"2015-08-20T08:34:43+00:00\",\"dateModified\":\"2018-07-19T09:15:53+00:00\",\"description\":\"Not getting a good night\u2019s sleep? 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