ಬರಿ ನಿದ್ದೆಯಲ್ಲ.. ಸರಿಯಾಗಿ ನಿದ್ದೆ ಮಾಡೋಣ.| Tips To Sleep Well & Wake Up Well | Dr Vinayak Hebbar

ಬರಿ ನಿದ್ದೆಯಲ್ಲ.. ಸರಿಯಾಗಿ ನಿದ್ದೆ ಮಾಡೋಣ.| Tips To Sleep Well & Wake Up Well | Dr Vinayak Hebbar
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Many factors can interfere with a good night's sleep - from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive.
You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.
1. Stick to a sleep schedule
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.
Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.
If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.
2. Pay attention to what you eat and drink
Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
3. Create a restful environment
Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
4. Limit daytime naps
Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.
However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.
5. Include physical activity in your daily routine
Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.
Spending time outside every day might be helpful, too.
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Thank You,
Dr. Vinayak Hebbar
Dhatri Ayurveda, Sirsi
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[@ramannanaik4702]

Thankyou Swamiji heathy happy life is very important

[@ragunathahiremaniragunatha9191]

ಸರ್ ಒಳ್ಳೆ ಮಾಹಿತಿ ತಿಳಿಸಿದರು ನಿಮಗೇ ನಮಸ್ಕಾರಗಳು ❤❤

[@mrudulabhat3000]

Video noduva muncheye like madtene...yakandre 1 sec kuda nimma video nodi waste yenisuva maate illa...thank you doctor

[@roopashekar8653]

Same here👍🏻

[@SukhadaMehendale]

ಒಳ್ಳೆ ಮಾಹಿತಿ ಕೊಡುತ್ತಿದ್ದಿರಿ ಧನ್ನವಾದ ಡಾಕ್ಟ್ರರ್

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🙏sir auto immune disease bagge tilisi

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ಧನ್ಯವಾದಗಳು

[@ganeshbhat9417]

ಧನ್ಯವಾದಗಳು 🙏🙏

[@laxmisreeittigi9182]

Tqu sir

[@rekhamesta8790]

TQ u dr

[@devarajdeva3272]

Titinus ಕಿವಿಯಲ್ಲಿ ಶಬ್ದ ಇದರ ಬಗ್ಗೆ ಒಂದು ವಿಡಿಯೋ ಮಾಡಿ sir

[@shobhasrivathsa1897]

Very useful information sir. Thank you so much 🙏

[@maheshgudadari6201]

🙏🙏

[@srinivasamanja9983]

🙏🙏🙏

[@asinidivya509]

ಸರ್ ಆಕಳಿಕೆ ಬಗ್ಗೆ ವಿಡಿಯೋ ಮಾಡಿ pls

[@shilpadsuchet5833]

❤

[@soumyatp8957]

Namaste doctor....mahileyaralli hormonal imbalance, irregular periods bagge ayurveda dalli karanagalu mathu adakke iruva parihara idara bagge ondu video madi sir....

[@shridharasalian2495]

Pitta prakruthi yavaru yava position alli malagidre olledhu

[@ragunathahiremaniragunatha9191]

ಸರ್ ಒಳ್ಳೆ ಮಾಹಿತಿ ತಿಳಿಸಿದರು ನಿಮಗೇ ನಮಸ್ಕಾರಗಳು ❤❤

[@sarithas.4776]

ಧನ್ಯವಾದಗಳು🙏

[@ragunathahiremaniragunatha9191]

ಸರ್ ಒಳ್ಳೆ ಮಾಹಿತಿ ತಿಳಿಸಿದರು ನಿಮಗೇ ನಮಸ್ಕಾರಗಳು ❤❤

[@bhagyashreekekkar396]

ಧನ್ಯವಾದಗಳು 🙏🙏