• Trishna Patnaik

Sleep well without those pills

Did you sleep well last night? And no, by sleep well I did not mean waking up when a dry leaf dropped in your balcony or visiting the washroom 3-4 times, in between “good sleep”. Sleep in its wider sense refers to a number of things that needs to be taken care of BEFORE hitting the bed. This ritual should start by early evening itself.

Sleep is the most underrated among all the legs of wellbeing. Most of us know that we are probably not sleeping enough due to various reasons, or even if the time duration is adequate, the quality of sleep is not good, but again we do not usually enough time or awareness to understand and act upon it. Hence, we fall under the vicious cycle of not sleeping, low immunity, fatigue, lethargy and ultimately we take the help of sleeping pills!

Without adequate sleep, no matter how great a lifestyle we maintain, fitness regimes, great diets will be a waste, because it is only during sleep that your body:

• Renews the immune system

• Balances body hormones

• Calms the brain and nervous system

• Nourishes the body

• Builds an effective gut flora

• Metabolises toxic wastes

• Assimilates important nutrients

All basic bodily functions are rejuvenated when we sleep. Even the production of sleep hormone Melatonin by the pineal gland in the brain is regulated by the time duration and quality of our sleep.


• Do not indulge in rigorous cardio activity right before sleeping.

• Limit the amount of water intake post 7:30 pm, drink more water throughout the day.

• Do not eat a heavy meal rich in sugars and refined carbs for dinner

• Avoid alcohol

• Do not play video games, surf the web, or go on social media at least 2 hrs prior to bedtime

• Make sure the bedroom is dark while sleeping and the room should only be used for sleep and no other living area activities.

• Try not taking caffeine post noon time.

Consult sleep experts to design a sleep routine for you & stick to it.


• Caffeine

• Refined flour

• Refined sugar- chocolates, ice cream, candies, juices

• Cheese

• Deep fried wafers

• Spicy curry


• Cherries

• Honey

• Banana

• Almonds & walnuts

• Fish

• Warm milk

• Chamomile tea or concoction

• Barley

• Millets

• Whole fiber grains

• Seeds- sunflower, pumpkin, sesame

Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. A healthy sleep ritual encompassing all the above factors in place can go a long way in helping you sleep well. Your body is a machine that needs to rewind itself and work on itself to make your life better.

So the only time that you can give your body is a good and peaceful night’s sleep!

Learn about Elate Sleep Program: Sleep Naturally

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