How to hit snooze

Get a grip on insomnia before it culminates into larger health issues. Our experts tell you how
Lack of good quality sleep has been linked to diabetes, high blood pressure and reduced output at work. But getting to sleep is hard work. While drinking warm milk before bed may work for some, the nuskha doesn’t even induce a yawn in others. Fitness expert Nuri Khan and nutritionist and macrobiotic expert Shonaalii Sabherwal tuck you in.
Tech it down a notch
Staying up watching TV or surfing is a definite path to insomnia and poor sleep. Shut down technology an hour before bedtime — keep the phone away from the bed and on silent. A recent study conducted by the Medical College of Wisconsin showed that electronic communication is linked to excessive movement during sleep and insomnia. The report also linked high rates of mood problems, ADHD, anxiety, depression and learning difficulties with late-night usage of mobiles and laptops. To lull yourself to sleep, read a book, and not on the iPhone.
Plug those thoughts
Negativity avalanches at the end of the day. “Keep your stress levels under check and get a hold on anger,” says Khan. A therapist will equip you with breathing techniques or auto-suggestions to turn to in moments of stress. As you turn in, go over the good things that happened in the day and be grateful for them. You’ll feel lighter.
Get passive
Our waking brain exhibits Beta and Alpha waves. Beta waves are the highest in frequency and associated with action. To go to sleep, our brain needs to drop to Alpha waves which are slower and associated with relaxation. Listening to slow, instrumental music drops us into Alpha waves. The difference between relaxation and stage one sleep is gradual and subtle as your brain goes from Alpha to Theta waves which characterise the first stage of sleep. Slow down heavy mental and physical activity an hour before sleeping.
Kill hunger
If your diet leaves you hungry at night, it will directly affect your sleeping pattern. “When seratonin is low in supply, it causes insomnia and depression,” says Sabherwal. “Complex carbohydrates stimulate production of natural serotonin required by the brain to aid sleep. Whole grains are rich in tryptophan, an amino acid that can be converted to serotonin in the brain.”
“Root vegetables and whole grains that are rich in Vitamin B6; and whole grains, nuts, sweet potatoes and fish also help boost serotonin levels. Omega-3 fats boost serotonin levels as well,” says Sabherwal.
Think pretty
A study in the British Medical Journal linked good sleep to attractiveness. The human mind is sensitive to another person’s sleep-related facial cues and that holds potential implications for social and clinical judgements and behaviour. Remind yourself of this when you have an important appointment, and turn off the lights.
Medication can help
“Hormonal changes disrupt sleep,” says Khan. “During menopause, hot flushes might keep women awake. It is crucial to get medical help.”
Don’t get a night-cap
Wine may make you drowsy, but it will wake you up to answer nature’s call. “Even water before bedtime should be kept to a minimum to avoid going to the bathroom during the night,” advises Sabherwal.
Lose the fat
While not everyone who is obese suffers from sleep disorder, the chances are definitely high. Obesity is shown to increase chances of sleep apnoea. “Losing that paunch and controlling the body fat level is important. Get some exercise every day and keep it consistent,” suggests Khan.
Vikas.Hotwani @timesgroup.com
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