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Easy tips for peaceful sleep

Studies have shown that a majority of Indians do not get sufficient sleep (1). Often, they get less than seven hours of sleep or suffer from sleep conditions, like insomnia or interrupted sleep patterns. If you fall into this statistic, read on to get science-backed tips on how to get peaceful sleep.

To begin, let’s look at what happens when you don’t get sufficient zzz’s.

Studies have shown that a majority of Indians do not get sufficient sleep (1). Often, they get less than seven hours of sleep or suffer from sleep conditions, like insomnia or interrupted sleep patterns. If you fall into this statistic, read on to get science-backed tips on how to get peaceful sleep.

To begin, let’s look at what happens when you don’t get sufficient zzz’s.

Why we need a peaceful night’s sleep

A lack of peaceful sleep affects your body in more ways than one. One of the more obvious signs of insufficient sleep is daytime drowsiness. If you find yourself feeling tired and sleepy despite your nightly snoozes, something isn’t right.

The consequences of daytime drowsiness can be mild or severe. You might find it hard to concentrate at work or struggle to stifle impolite yawns during business meetings; then, there are the more dangerous effects of insufficient sleep – dozing off at the wheel or developing health complications related to lack of sleep.

Did you know that insufficient or poor-quality sleep also affects your appetite? Studies have found that lack of sleep increases your urge to overeat or consume junk food (2). Two hormones – leptin and ghrelin – regulate hunger. Sleep deprivation throws these hormones out of whack, making you more prone to overeating or bingeing on high-calorie foods.

Overeating can lead to weight gain, digestive problems, and sleep apnea, which in turn disrupt sleep. Before long, you’ll realise you’re caught in a vicious cycle that seems unbreakable.

But there are ways to break out of it. All you need to do is improve your sleep routine. Here are a few things you can do to enjoy peaceful sleep.

Tips and tricks for peaceful sleep

While we’re here to share with you the most effective ways to sleep better, it’s important that you follow these tips consistently. Soon, they’ll become a habit and you’ll have no trouble falling asleep or staying asleep!

Bedroom bliss

Your bedroom, or whichever room you sleep in should be cool, dark and quiet. According to the Sleep Foundation, the best temperature for sleep is around 18.3 degrees Celsius. (3) Use shades, curtains and blinds to block out ambient light. Keep gadgets out of your room so that you’re not tempted to use them. Also, always have a designated sleeping space – avoid crashing on your couch or in uncomfortable spots.

The right noise

Yes, we did say your bedroom should be quiet, but certain types of noise help rather than hinder sleep. White noise is useful for blocking out unwanted sounds, like car honks or chatter. You can play white noise tracks, which are easily available on YouTube, or just leave your fan on. Pink noise can help you enjoy more deep sleep. Adequate hours of deep sleep boost memory and help you wake up feeling refreshed.

Sleep equipment

Don’t penny-pinch on sleeping paraphernalia, whether it’s mattresses, pillows, bed linen or other items you need for the perfect zzz’s. Invest in mattresses that provide the right amount of support for your body, so that you don’t wake up with aches and pains. If you suffer from acid reflux or indigestion, invest in pillows specially designed to keep your torso elevated as you sleep. Use blankets and bed sheets that are soft and comfortable and unlikely to trap sweat. The more comfortable you feel in bed, the more likely you are to enjoy peaceful sleep.

Avoid napping

The best way to enjoy good sleep at night is to reduce day-time napping. Long naps can interfere with your nighttime sleep cycle, making it hard for you to fall asleep. If you absolutely need to nap, short naps of 20 or 90 minutes are advisable.

No screens or screams

Steer clear of movies, books, series that are designed to evoke strong emotions from you. So put a pin in that plan to watch the latest horror flick or action-packed thriller. The more worked up you are, the harder you’ll find it to enjoy peaceful sleep. Secondly, blue light that emanates from digital screens hampers your body’s production of melatonin – a sleep hormone that helps you fall asleep.

Relax, relax and relax

Do whatever you need to to unwind. Take a warm bath, listen to soothing music, light a scented candle, or read a book. The more stress-free and calm you feel, the likelier you are to doze off quickly and stay asleep through the night. You can also try guided meditations, deep breathing exercises or progressive muscle relaxation to relieve stress and tension.

Sleep supplements

Don’t confuse sleep supplements with sleeping pills – because they are not the same! Sleep supplements merely help you snooze better. They are non-addictive and non-habit forming, unlike conventional sleeping pills.

Setu offers a variety of sleep supplements that are safe and drug-free. Our Sleep: Restore Strips are orally-disintegrating strips fortified with melatonin, a natural hormone that regulates the sleep-wake cycle in your brain. Our Sleep: Sustain capsules contain sustain-release (SR) melatonin and immediate-release (IR) melatonin, which helps you snooze faster and stay deep asleep for longer.

Now that you know how to have a peaceful sleep, stop making excuses and start implementing these tips!

FAQs

1) What are the various sleep supplements Setu offers?

Apart from the ones mentioned above, you can also try our Sleep: Relax Mints and Sleep: Relax Gummies. These all-natural sleep supplements are delicious and highly effective. You can also try our Sleep: Restore Magic Mints, which contain melatonin and jatamansi, an herbal ingredient with immensely relaxing properties for the body and mind.

2) What’s the best way to consume sleep supplements?

Sleep supplements should be consumed 1-2 hours before bedtime. Orally-dissolving strips, like our Sleep: Restore Strips, can be consumed 30-60 minutes before bedtime because of their quick-release formula. Try to take them at the same time each night as this will get your sleep cycle back on track.

3) Can my eating habits determine the quality of my sleep?

Eating meals at regular times and having a light meal no less than 2 hours before bedtime helps you sleep better. You should also include foods like almonds and walnuts in your diet, as these are rich in melatonin.

References:

  1. https://nmji.in/recommendations-for-a-national-sleep-policy-in-india/#ref5
  2. https://www.sleepfoundation.org/physical-health/sleep-and-overeating
  3. https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep

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