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Roopashree Sharma | Answer |Ask -Follow

Yoga, Naturopathy Expert - Answered on Jan 20, 2022

Roopashree Sharma, a qualified yoga trainer and naturopathy enthusiast, is the founder of Atharvanlife.
She has completed her diploma in naturopathic medicine/naturopathy from DY Patil University and her advanced diploma in yoga teacher training/yoga therapy from the university of Mumbai.... more

Question by Anonymous on Jan 20, 2022Hindi

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Dear Roopashree,
I have long work days and stuff to do at home too before and after in terms of looking after my house and my family’s needs.
I am so exhausted when the day ends, but I still struggle to fall asleep at night. Sometimes, I don’t get sleep at all.
Can you share some tips so that I can fall asleep faster?
We are a big family so privacy and space are problems.
Thank you.

Ans:

Overexertion makes our mind hyperactive and when your mind is in a hyper state, no matter how tired you are physically, you will not get good sleep.

Therefore, you should relax your mind for at least an hour, if not two hours, prior to sleeping. Anything that agitates the mind should be avoided.

Don’t do any major planning or thinking or even reading. No screen time either, whether it is watching TV or browsing through your mobile phone.

As for the physical routine, wash your face and feet with warm water. Always change into fresh and comfortable clothing. Practise 5-10 minutes of deep breathing, yog nidra and Om chanting to calm your mind.

Aroma therapy can be of great help. You can choose from a variety of sleep essential oils/balms.

Please choose reliable brands as artificial fragrances can have the opposite effect and make your mind alert.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Hello ma'am I am 38 years old working woman. My problem is I struggle to get ansound sleep at night even I get very tired after my office job and house work most of the days i sleep at 2 a.m or 3 a.m as I have this problem even sometimes i sleep at 4 a.m also and since I a ateacher i have to get up at 6 a.m in the morning. Please help me in this regard. Anu Dubey

Ans: Sleep is routine which needs discipline in one's daily activities which needs a hygiene and rhythm.
Tiring to exhaustion in mind is not a way to get good sleep. Unwinding the mind help in sleeping better. Adequate physical activities,
Early dinner before 7 pm, no visual/mind stimulating activities after 8pm and unwinding from the days work by 8pm are some of the tips to have good sleep. Sleep is very important deprivation of sleep has long drawn consequences. Please consult your doctor for any organic causes for the same

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Question by Hari - Mar 16, 2023Hindi

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Good morning Madam..I am 57 years old, working as Deputy General Manager in a PSU (Coal industry). I don't fall into sleep atleast for about 90-120 mins after going to bed. Pretty much disturbed sleep even after that. Not more than 3-4 hours of sleep. No habit of afternoon nap too. Usually hit the bed at around 9.15PM. Dinner completes by about 8.15PM. Strict vegetarian and teetotaler. Rarely eat out. Do pranayama for about 15-20 minutes first thing in morning on empty stomach. What should i do to get sufficient sleep? Hari Narayanan

Ans: Hello Sir, you need to increase the gap between dinner and sleep to a minimum of two hours so that the food is completely digested. As a part of sleep regime - take a stroll outside or even inside the house one hour after dinner for abt 15-30 minutes, depending on your stamina. A good sleep also needs a relaxed mind, therefore, try anulom vilom for 10-15 minutes and 5 minutes of Om chanting before your lie down for sleep. Hope this helps. You can also try half a cup of chamomile tea before hitting the bed.

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Question by Vinod - Mar 17, 2023Hindi

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I am 42 and have been doing the night shift for 3 years. I came back home by 330 am and hardly got sleep for 5 to 6 hours. I get up by 9 to 930 am and so hard gym post that and sleep for around 45 mins in the afternoon. I feel I should get sleep of around 7 to 8 hours in one go. I tried everything right from binural music, to lavender aroma to dark room and even sleeping pills but max I got 6 hours of sleep. Please guide me to improve it 7 or 8 hours

Ans: The best measure of sleep is how you feel after waking up. Every body requires different amount of sleep, depending on their routine, age, and other health conditions. It is important to sleep during the night hours, as the body systems are in sync with nature and movements of the sun & the moon. To conclude, if you are feeling fresh after getting 6 hours of sleep and a nap time during afternoon, it is good enough. In the longer run, you should try to get day hours at work.

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Question by Vinod - Mar 17, 2023Hindi

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I am 42 and have been doing the night shift for 3 years. I came back home by 330 am and hardly got sleep for 5 to 6 hours. I get up by 9 to 930 am and do hard gym post that and sleep for around 45 mins in the afternoon. I feel I should get sleep of around 7 to 8 hours in one go. I tried everything right from binural music, to lavender aroma to dark room and even sleeping pills but max I got 6 hours of sleep. Please guide me to improve it 7 or 8 hours

Ans: Circadian rhythm works with the day and night and our sleep wake cycle is regulated accordingly. Night duty disturbs this, rhythm. However much one tries to sleep during day, the quality of sleep of what one gets at night along with the natural supporting hormone cannot be matched.
Now having done night shift for 3 yrs, your body must have adopted certain ways. Physiologically the day hormone cortisol tries to keep us, awake which is why you are not able to sleep. But 5-6 hrs of good quality sleep is sufficient and it is the quality and not the quantity of sleep that matters

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Question by Samar - Mar 18, 2023Hindi

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Hi Roopashree, I am 46 now. Come back from work around 10 pm in the night everyday. I have my dinner early in the evening around 7. iI try to sleep but struggles for 1-2 hours every day even some time Upto 4 am. Other days I get wake up in the middle if go little early around 11. Please give some advice.

Ans: It's a good that you are eating early, hope you don't snack (not even fruits) after dinner especially during the late night hours. Since you get home at a late hour, I suggest don't go straight to bed, give at least 1-2 hrs. for the body to unwind. You can have a quick bath before going to bed to further relax the mind and body.

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DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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