Sleepless Nights and Acid Reflux: Can Brisk Walking Offer Relief?

Ans: You can try going for a walk after dinner, if you tire yourself physically you might sleep better. Try exercising during the day. Avoid stimulants like coffee after early evening.
This of course is generic advice, ideally you should meet a physician who specialises in sleep.

Ans: Ideal sleep hours differ for each individual - basis their age, dosha balance and any health ailments. Your predominant dosha defines your sleep pattern, it often gets influenced by day to day stress levels, physical exertion, digital exposure, etc.
During sleep your body is in repair, if it doesn't get the required time to rejuvenate the entire system is effected. Toxins are not eliminated from the body, leading to physical and mental issues. Acid reflux could also be a result of this, or simply due to late night eating habits.

Ans: Hi Rajesh, sorry to hear about your problem. I hope you're taking due treatment for Acid Reflux. One of the most effective yoga techniques for GERD is Deep Diaphragmatic Breathing. You should practice it for at least 10-12 minutes a day on an empty stomach (you'll find a follow-along practice video on my channel, specifically for acidity). Practising it twice a day is also good. Secondly, you should carefully identify trigger foods that aggravate your acidity; some common ones are tomatoes, caffeine, and chocolate. By temporarily eliminating trigger foods, you give your body time to heal. These foods can always be added back. In terms of sleep, do not sleep on a full stomach, have a light meal, eat at least a few hours before sleeping (in other words, don't eat close to bedtime), sleep on the right side and get yourself an elevated wedge pillow which will help prevent reflux at night. These pillows are easily available online. The traditional practice of walking 100 steps after eating is also worth exploring. All the best!

Ans: To have a sound sleep, one need to have used the body and mind in a fulfilling way. Balanced nutrition, early dinner by 6 pm, no animal protein at dinner time and good physical exercise are few tips

Ans: - Avoid caffeine after 3pm in the afternoon
- Restrict the afternoon nap to max-20min
- Avoid all kind of screens- 1hr prior to bedtime
- Avoid any stressful conversations at bed time
- Avoid rigorous activity prior to bed time
- reduce water intake post 7pm, so there are less washroom breaks
- Early dinner