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"Everything Psychological is Biological " l Yoga Teacher l Counselling Therapy | Yoga Therapy |Corporate Wellness | Naturopathy

Want to sleep better? Sleep Fundamentals: QQR 😴Quantity The typical adult needs sleep 7 to 9 hours of sleep per night. This ensures sufficient time for both deep sleep and REM sleep. 😴Quality Frequent awakenings (even if you don’t remember) or fragmented sleep represent poor sleep quality. 😴Regularity Stick to a consistent sleep schedule. This anchores your body's circadian rhythm(internal clock) Sleep Hygiene Basics- •Light In the evening, dim the lights in your home to signal the body that it's time to wind down. Use low-positioned lights and yellow tones. •Screen Exposure Minimize screen time at night. Apps like f.lux (zero-cost) that allow for dimming of screen •Upon waking, go outside for 10-15 minutes of morning sunlight. Sunlight suppresses melatonin and resets your circadian rhythm (internal clock) •Taking a warm bath or shower before bedtime can improve sleep deeply. •Food For most, eating approximately 2 hours before bedtime doesn’t typically impact sleep. Eating closer to bedtime can increase the likelihood of gastric reflux (heartburn) Avoid excessive fluid consumption before bedtime to reduce the likelihood of waking up throughout the night. •Wind-down routine to prepare the body and mind for sleep: Engage in relaxing activities, such as meditation, listening to music, podcasts, sleep stories, or reading a book. Avoid stimulating activities before bed, such as watching television, reading the news, strenuous exercise, or social media. Which one of these is a new learning for you? At Svastha.fit (स्वस्थ) we encourage you to prioritise sleep. Want to share some of your good sleep hacks? #sleep #wellness

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Chetna A.

"Everything Psychological is Biological " l Yoga Teacher l Counselling Therapy | Yoga Therapy |Corporate Wellness | Naturopathy

5mo

This article is adapted from talks by Dr Mathew Walker (sleep expert). Nothing is fixed strategy for everyone. These are general facts. What works for one person may not working for you. For example, many people can easily fall asleep after coffee too! 😉 So maybe that you!

Aman Kashyap

Small Town Copywriter | Big Time Dreamer 🪂 | My life revolves around 3 Ms : Marketing, Mindfulness, Motorcycles | #OpenToFreelanceWork

5mo

F.lux is a saviour 🌃

Akash Anand

2M+ Organic Views in 7 Days | 50CR+ in Revenue Every Year For Clients | Sales Funnel And Personal Branding for Coaches, Consultant and Advisors on LinkedIn (and beyond) | Attract High Ticket Leads (Guarantee in 45 days)

5mo

Great tips for better sleep! 🌙 I love the QQR approach: 😴 Quantity: Aim for 7-9 hours. 😴 Quality: Avoid fragmented sleep. 😴 Regularity: Stick to a consistent schedule. Also, the sleep hygiene basics are spot on. Especially the idea of dimming lights and minimizing screen exposure at night. The tip about morning sunlight and a wind-down routine is golden. I'm definitely incorporating some of these hacks. Anyone else have unique sleep tips to share?

Anil Suri

Institutional Innovator & Educator

5mo

During our training days prior to joining the fauj, there were times we realised that we have snatched sleep, even though for a few strides/moments or while in rest standing. That was sheer out of exhaustion due to physical exercises. May be, daily bouts of labor could achieve similar results.

Anamika Jha

Coaching Professionals & Leaders to break free from Stress, Anxiety & Fears |On a mission to help you Befriend Your Emotions 🫂| Top 1% on Topmate |Top Life & Trauma Healing Coach Featured on NY Times Square

5mo

Your posts are always on point Chetna A. Gotta get back into my sleep hygiene

Roseanne Reilly

Build Bridges Towards Healing and Growth🪷Break ‘Bonds with Chronic and Trauma Stress’ 🪷Restore the Nervous System with Trauma Informed Care 🪷 Education & Training 🪷Transformative Programs to Maximize Well-Being

5mo

Love the QQR Chetna A. thank you for this .. If we sleep properly, the body naturally heals deeply 💗🙏

Urvina Shah

Empowering Working Women to Love Their Careers: 'Inside Job Programme' which leads to Getting Clarity, Increased Confidence, Mindset shifts and Actions 📈 | Interview Coaching 🎬 | 1:1 Online Career Coaching

5mo

Sleep is so important to function well and these are great points to develop a good night's sleep Chetna A.

Aaina Chopra✨

Top Content Strategy voice | LinkedIn Branding Strategist | Content Writer | Brand storyteller | Personal Branding Expert | Speaker All great brands are stories well put.This is where I come into picture✨

5mo

Need to work on my sleep cycle, Chetna A. Taking it as a cue 🙌

Silpa N

SAP BW/BI Enthusiast | Data science

5mo

Regularity and consistent sleep schedule is need of the hour - making internal clock of body to sleep & D Dimming lights and screens also useful 👌 WAY TO GOChetna A..

Always appreciate advice on getting some sleep Chetna A.

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