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An exhausted mind is rarely productive 

A Good night’s sleep is one of the most important aspects that contribute in one or more ways to leading an active and healthy life. 

More often than we like to, the aspect of sleep has been neglected for reasons such as work pressure, family responsibilities, stress, anxiety, and illness. However, it is important for us to understand the importance of sleep for a healthy life. 

Here are a few important things to bear in mind for better sleep. 

  • Follow the same sleeping pattern every day: 

Set aside no more than 7 to 8 hours of sleep. This is more than sufficient to keep a recommended adult in good health. If you struggle to fall asleep after 20 mins, then it is wise to leave the bedroom, do something to sooth your mind like reading a book, listening to music etc. and come back to bed when you feel tired. However, it is important to follow the same sleeping pattern even on weekends as being consistent reinforces your body’s sleep and wake cycle. 

  • Try to focus on what you eat and drink: 

Avoid going to sleep when you are either hungry or stuffed. Both of these situations can cause discomfort and sleeplessness. Avoid large meals within few hours before your bedtime. 

Nicotine, caffeine and alcohol deserve caution too. The effects of nicotine and caffeine take hours to wear off and can interfere with sleep. Even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. 

  • Create a restful   environment: 

To do this, ensure to keep your room cool, dark and quiet as exposure to light in the evening may make it more challenging to fall asleep. Avoid using light-emitting screens before bedtime. Also practice soothing activities such as taking a shower or other relaxation techniques which can help you sleep better. 

  • Limit day time naps: 

Long day time naps can have an effect on the nighttime sleep. It is always advisable to limit daytime naps to not more than one hour and avoid taking naps later during the day. However, this doesn’t hold good to those that work late nights as they would need to take late day time naps so as to stay active at work. 

  • Include physical activity in daily routine: 

This has been a challenge for most of us today, as the life we lead today does not involve much physical activities. This needs to be altered and physical activities need to be included as a part of the daily routine. This being said, it is okay to avoid too much physical activities when close to your bedtime. One of the best ways to be physically active is to spend maximum time outside. 

  • Try to manage your worries: 

Try to resolve your worries or concerns before bedtime. Note down what’s on your mind and then set it aside for tomorrow. Stress management could help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety. 


Disability Entrepreneurship And Leadership (DEAL) Foundation works actively across the districts of Gadag and Bengaluru to promote sustainable livelihood activities among persons with disabilities. 

We strongly believe that health and hygiene is the most important step to be able to sustain oneself. Hence, we work with hospitals and health care centers to promote awareness on the importance of maintaining a good health for an active life. 

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