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Department of Pulmonology (Respiratory and Sleep Medicine)

A Guide To Tips For Good Sleep

Posted On: Apr 18, 2023

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Pulmonologist Hospital in Patiala

Getting a good night's sleep is incredibly important for maintaining overall health and well-being. Sleep plays a vital role in a number of bodily functions, including physical repair and restoration, memory consolidation, and cognitive function.

Studies have shown that chronic sleep deprivation can lead to a range of health problems, including increased risk of obesity, diabetes, cardiovascular disease, depression, and anxiety. In addition, lack of sleep can affect cognitive function, including memory, attention, and decision-making.

  • In general, adults should aim for 7-9 hours of sleep per night, while children and teenagers may need more.

  • Medical experts who study children's sleep patterns have found that different age groups need varying amounts of sleep to maintain healthy growth, hormone balance, and body rhythm.

  • For babies aged 1-2 years, it's normal and healthy to sleep for 11-14 hours per day, including naps and rest time.

  • Toddlers between 3-5 years old need around 10-13 hours of sleep each day to stay healthy.

  • Children aged 6-13 years old require 9-12 hours of sleep per day to maintain a healthy sleep pattern.

  • For teenagers aged 14-17 years old, sleeping for 8-10 hours per day is considered normal and healthy.

To get the more tips for good sleep, consult with the best pulmonologists in Patiala.

Some of the ways in which one can maintain a healthy sleep schedule are listed below - 

  • Stick to a sleep schedule

Try to sleep for at least 7 hours every night, and set a consistent bedtime and wake-up time, even on weekends. If you can't fall asleep after 20 minutes, do something relaxing until you feel tired.

  • Be mindful of what you eat and drink

Avoid heavy meals and don't go to bed hungry or too full. Stay away from nicotine and caffeine, as they can keep you awake. Alcohol may make you feel sleepy at first but can disturb your sleep later.

  • Create a peaceful environment

Keep your bedroom cool, dark, and quiet. Avoid screens and bright lights before bed, and try relaxing activities like taking a bath or using relaxation techniques.

  • Limit daytime naps

Long daytime naps can make it hard to sleep at night. If you must nap, limit it to one hour and avoid napping late in the day.

  • Stay active during the day

Physical activity promotes better sleep, but avoid exercising too close to bedtime. Spending time outside during the day can help, too.

  • Manage your worries

Deal with your worries before bed. Write them down and put them aside for tomorrow. Stress management, like getting organized or meditating, can help.

If you have trouble sleeping often, talk to your doctor at the pulmonologist hospital in Patiala. They can help identify and treat any underlying causes of poor sleep. Our dedicated team of top-notch sleep experts at Manipal Hospitals in Patiala works tirelessly to help diagnose sleep disorders, improve overall health and promote the overall well-being of the young and elderly. The team comprises some of the best doctors, dietitians, and support staff equipped with the latest technology and equipment to diagnose complex conditions. For more information, please visit your nearest Manipal Hospitals, or book an appointment with our experts online today.

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