Are you sleeping well enough? Experts share key tips for healthy rest
Annapurna Rai | Apr 28, 2025, 23:29 IST
( Image credit : Agencies )
In today's fast-paced world, good sleep is becoming rare. Experts warn that lack of restful sleep can harm health. Maintaining a sleep schedule is important. A calming bedtime routine and reduced screen time helps. A dark, quiet, and cool bedroom is beneficial. Avoid heavy meals and stimulants before bed. Prioritizing sleep improves immunity, focus, and overall well-being.
In a world increasingly dominated by screens, stress, and packed schedules, quality sleep is more elusive than ever. Experts are sounding the alarm: without enough restful sleep, both physical health and mental well-being can deteriorate rapidly. It is no longer enough to simply clock in the recommended seven to nine hours; the quality of those hours matters just as much.
Healthy sleep habits start with maintaining a consistent schedule. Going to bed and waking up at the same time every day helps regulate the body’s internal clock. Experts also recommend creating a calming nighttime routine, such as reading or meditating, to signal to the brain that it’s time to wind down.
Another crucial tip is minimizing screen time before bed. The blue light emitted by phones, tablets, and televisions can interfere with melatonin production, the hormone responsible for sleep regulation. Ideally, devices should be turned off at least an hour before bedtime. Creating a sleep-friendly environment by keeping the bedroom dark, quiet, and cool can also significantly improve sleep quality.
Nutrition plays a role, too. Heavy meals, caffeine, and alcohol close to bedtime can disrupt the sleep cycle. Experts advise opting for lighter dinners and avoiding stimulants later in the day to promote uninterrupted rest.
Poor sleep is linked to a host of health problems, including weakened immunity, higher risk of heart disease, depression, and impaired cognitive function. Good sleep, on the other hand, strengthens emotional resilience, sharpens focus, and improves overall life satisfaction.
As awareness about sleep health grows, experts continue to stress that it should be treated as a non-negotiable pillar of a healthy lifestyle. Taking deliberate steps to prioritize sleep could be one of the most transformative health decisions anyone can make.
Healthy sleep habits start with maintaining a consistent schedule. Going to bed and waking up at the same time every day helps regulate the body’s internal clock. Experts also recommend creating a calming nighttime routine, such as reading or meditating, to signal to the brain that it’s time to wind down.
Another crucial tip is minimizing screen time before bed. The blue light emitted by phones, tablets, and televisions can interfere with melatonin production, the hormone responsible for sleep regulation. Ideally, devices should be turned off at least an hour before bedtime. Creating a sleep-friendly environment by keeping the bedroom dark, quiet, and cool can also significantly improve sleep quality.
Nutrition plays a role, too. Heavy meals, caffeine, and alcohol close to bedtime can disrupt the sleep cycle. Experts advise opting for lighter dinners and avoiding stimulants later in the day to promote uninterrupted rest.
Poor sleep is linked to a host of health problems, including weakened immunity, higher risk of heart disease, depression, and impaired cognitive function. Good sleep, on the other hand, strengthens emotional resilience, sharpens focus, and improves overall life satisfaction.
As awareness about sleep health grows, experts continue to stress that it should be treated as a non-negotiable pillar of a healthy lifestyle. Taking deliberate steps to prioritize sleep could be one of the most transformative health decisions anyone can make.