Improving The Quality Of Rest
Nipa Asharam

Nipa Asharam
29 June 2021

This article is authored by Nipa Asharam. Nipa is a full-time practising life coach and wellness coach under the brand 'Eat.Breathe.Smile'.

Have you ever considered how exhausted and depleted you would feel if you didn't get enough sleep? That is the significance of sleep for us: its primary purpose is to refresh and revitalize our minds and bodies. Sleep is unavoidably crucial for your mind and body, and if you don't get enough of it, your cognitive abilities and productivity will suffer.


Adults should sleep for 7-9 hours of healthy sleep, while kids and adolescents should sleep for 12-14 hours. When it comes to newborns, infants, toddlers, adolescents, and teens, however, there is still a disparity in hours of sleep.


  1. Newborns should take sleep of 14–17 hours
  2. Infants should sleep for - 12–16 hours
  3. Toddlers should take a sleep of - 11–14 hours
  4. Adolescents should sleep for - 9–12 hours
  5. Teens should sleep for 8–10 hours


A good night's sleep is just as necessary for the body as a well-balanced meal; you can't have one without the other because they're both essential for health, growth, and development. Just as skipping meals can lead to physical and mental problems, skipping sleep can lead to chronic medical problems like type 2 diabetes, hypertension, obesity, heart disease, melancholy, mood swings, stroke, poor mental health, emotional breakdown, and, in some circumstances, early death.


It is difficult to get a good night's sleep in today's stressful and chaotic world. Individuals feel confined and anxious as working hours have increased, stress and pressure at work have increased. Stress has a significant impact on one's sleep cycle and pattern. Individuals deprive themselves of sleep to finish tasks at hand, and over time, they develop a habit of sleep deprivation. However, they ignore the fact that sleep deprivation might put them at risk for diseases and medical issues.


I continually remind my folks that treating the body as a vital instrument is critical and that getting enough rest and rejuvenation, exercising regularly, and sleeping enough are all essential for maintaining health and general wellness. All of this can help you be more productive at work, have more energy and stamina for activities, have better coordination, and have more refined cognitive abilities. It eventually helps to prevent depressive behavioral patterns if one can pay enough attention and rest to one's body. Above all, because the body feels healed, calm, and renewed, the individual becomes internally strong.


How to get better sleep and rest


As I previously stated, we all require different amounts of sleep depending on our age, and this varies from person to person. However, as people age, they normally require less sleep to perform properly, but regardless of the number of hours they sleep, they should ensure that their sleep is sound and that they get adequate rest. The body should get the rest it requires to prepare for the next day; otherwise, it will remain lethargic and restless, and the person will be unable to concentrate on his or her tasks.


Thus, when it comes to getting better sleep and rest for the body, the following are the things to bear in mind:

  1. Make a consistent sleep plan or time each night and stick to it. Your mind's internal clock would be fixed and disciplined if you set a certain time, and your body would send you signals to go to bed at that time. On weekends, try to stick to the same schedule.
  2. Don't we all enjoy taking naps? However, I would advise against taking naps that last longer than 15 minutes. Use those fifteen minutes to relax and calm down by lying down with your eyes closed and doing some breathing exercises. It will also improve your ability to concentrate.
  3. Your bedrooms should be quiet and free of excessive noise and harsh light. However, I would always recommend good ventilation through a large window, but too much light, whether natural or artificial, might interfere with sleep. While sleeping, you can turn on a little lamp with a low light that is very relaxing to the eyes.
  4. Avoid listening to loud music when sleeping because it will disturb the mind and cause it to become hyperactive, causing you to miss out on sleep.
  5. Avoid eating large meals before going to bed and leave at least two hours between meals and bedtime.

  1. You can read a good book before going to bed; a good book will make you think nice things and will help you relax. At bedtime, avoid reading literature such as horror or murder mysteries.
  2. If watching TV or Netflix before bedtime is your thing, change it. I know it's difficult, but you'll have to if you want to get a good night's sleep. During the day, watch a movie or watch Netflix.
  3. Develop a morning habit of regular exercise; this will not only keep your body fit and healthy, but it will also aid in getting a good night's sleep.
  4. Avoid all forms of nicotine, especially tea with smoke and coffee before bedtime.
  5. You can relax by listening to peaceful meditation music or playing quiet and soothing music in your room to fall asleep.
  6. If none of this works and you're still having trouble sleeping, you should see a doctor.
  7. I'd want to emphasize to parents that they should encourage their children to develop the habit of sleeping at a set bedtime and waking up early in the morning.
  8. During the nighttime, children should not watch TV or use their phones.
  9. Parents might make their children listen to lullabies or narrate bedtime stories to deepen their bond with their children.
  10. Parents should ensure that their children are not sleeping on an empty stomach or with only half a stomach.


Food for good sleep


Food, like many other elements and things, can play an important part in receiving enough sleep and rest. We have a variety of foods with various attributes that, in addition to providing health and assisting in fitness, can also aid in getting a good night's sleep! But I'm referring to foods that raise serotonin levels in the body because this hormone is linked to food and promotes restful sleep. Let me share with you a few of those items that can relax your body and be consumed before going to bed.


Warm Milk or herbal tea: It's a boon, I must say! Warm milk or herbal tea! It not only calms your nerves, but it also improves the health of your gut. There's nothing better than adding a pinch of turmeric to your milk. Half an hour before bedtime, a cup of warm turmeric milk will greatly relax you and assist you in getting a good night's sleep. Herbal teas like peppermint or chamomile might also help you relax.


Kiwi Fruit: This fruit, which is high in folate, Vitamin C, and serotonin, can help you fall asleep quickly.


Fibre-rich foods: Fibre-rich foods, such as green leafy vegetables, lentils, whole wheat, and brown rice, have been shown to raise serotonin levels and improve sleep.


Animal products: Chicken and fish are high-protein, high-amino-acid foods that boost serotonin levels.


Light snacks: Light food, such as cottage cheese, bananas, and low-fat yogurt, can help you go asleep quickly.



The Bottom Line


Rest and sound sleep, like excellent nutrition and regular exercise, is essential for optimal health and fitness. People sometimes sacrifice their sleep as a result of a stressful lifestyle, but this can lead to sleep deprivation, which can contribute to chronic medical disorders. You should try to stick to a regular sleep routine and develop excellent sleeping habits to ensure that you get enough rest. Foods that help to enhance serotonin hormone levels, which encourage sleep, can also be consumed.


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