Five-step guide for better sleep: Renowned psychiatrist explains

Sleep hygiene is a set of habits, behaviours and routines that help you get good quality, restorative sleep on a regular basis. This is especially helpful for those who suffer from insomnia due to tension and stress. You can enjoy good-quality sleep only if your mind is calm and relaxed. Small yet significant changes in behaviour or environmental factors can significantly alter your sleeping habits. 

Having a good sleep hygiene is also important for maintaining mental health. Insomnia will increase anxiety and often lead to exhaustion. Here are the general reasons for insomnia
•Stress – Having stressful thoughts related to work or personal life while you are lying in bed. 
•Screen time – Using mobile phones or laptops on bed may ruin your sleep
•Irregular sleep habits – Not following a proper time for sleeping and waking up
•Caffeine – Overconsumption of tea or coffee in the evening or at night

Five steps for better sleep
a)Proper timings
Try to sleep and wake up at a proper time every day (even on holidays and weekends). This will set the body clock, making you sleepy at a regular time. 
b)Avoid screen time 
Avoid using mobile phones or laptops at least an hour before going to bed. The blue light from the screens will disrupt sleep. 

c)Relaxation 
Try relaxation techniques like meditation, soft music, or reading before bed. 
d)Peaceful atmosphere 
The bedroom should be dark and calm. The temperature must be comfortable and not too hot or too cold. 
e)Caffeine and food habits
It is better to avoid caffeine in the afternoons. Besides, do not overeat or drink too much water before sleeping. 
(The writer is a consultant psychiatrist at SH Hospital, Kottayam.)