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How to sleep better at night

rediffGURU Dr. Karthiyayini Mahadevan, senior wellness manager at Columbia Pacific Communities, tells you how you can tackle sleep problems.

Please note that image is published for representational purposes only. Photo: Courtesy of Polina Kovalev/

Do you get six to eight hours of sound sleep every day? Or do you spin and spin?

Do you struggle to get to bed on time?

You are not alone.

According to a sleep survey conducted in March 2023, over 50 percent of Indians sleep less than six hours a day. Research has also shown that our sleep patterns have worsened over the past year.

Why do more than 50 percent of Indians have trouble sleeping?

“Too much sensory load with visual content and late dinners are some of the causes of insomnia,” he says rediffGURU Dr Karthiyayini Mahadevan.

Sulochana: Hi doctor, I can’t sleep the whole night.
Sometimes the problem is falling asleep.
Sometimes I’m awake in the middle of the night and have trouble getting back to sleep. Please advise me.

Too much sensory overload with visual content and late dinners are some of the causes of insomnia.

Pay attention to your dinner meal.

Eat early before 7pm.

For dinner, avoid animal proteins and fatty foods.

Anonymous: How to improve sleep quality?
Please give me some advice… how to position the pillow, how to rest the body to avoid stiffness or pain in the neck and spine when waking up?

Sleep is movement.

During the day, we need to practice proper posture, fulfilling different roles and maintaining balance in activities.

Including the physical body and experiencing it as a whole will help you sleep well.

Regulating your day with yoga, breathing exercises/pranayama, active connection with nature through walks and outdoor activities will balance your physical, emotional and mental body.

An early dinner before 6:30 pm — keep it light without animal protein and fried foods — will help.

Anonymous: Can less sleep damage the brain? Or is too much sleep good for memory?
What is the key to better sleep?

Mita Aahara (moderation in food), Mira Vihaara (moderation in activity) and Mita Aayasa (moderation in rest) are key to good health.

Quality sleep is needed compared to quantity of sleep.

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The opinions expressed here may not necessarily provide advice that would match the exact specifics of the person seeking advice.

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