Thread by @SandeepMall

Recently saw lot of tweets on disturbed sleep patterns during lockdown, so this thread about sleeping pills. No sleeping pill induces natural sleep. Sleep quality is hugely deficient. And a good quality sleep is most important for your longevity and health.

Adding to this state of affairs are number of side effects like next day grogginess, daytime forgetfulness, and slowed reaction time during the day. And once u leave the pill the rebound insomnia will make ur sleep worse.

There are more than 15 studies showing higher rate of mortality in those who use sleeping pills. Drug companies and Doctors should be more transparent in educating patients about side effects when prescribing sleeping pills. Now what can u do for a good nights sleep

1) Stick to a sleep schedule. Go to bed and wake up at the same time each day. All seven days.
2) Exercise is great but not too late in the day. Try to exercise 30 mins everyday but not later than 2-3 hours before sleep time

3)Avoid caffeine and nicotine. Caffeine can take up to 8 hours to wear off fully. Smokers often wake up too early because of nicotine withdrawal.
4) Avoid alcoholic drinks before bed. Ur REM sleep is robbed with two pegs or more. Avoid large meals at night.

5) Relax before bed. Some activity like reading or music may help. A hot water shower will get u sleepy fast.
6) Dark, cool and gadget free bedroom should be mantra for a good nights sleep. Avoid having a TV in your bedroom or any gadget for binge watching.

7) Turn the clocks face out of view. Those who have insomnia often watch the clock.
8)Don’t lie in bed awake. If u find urself awake after 20 mins get up and relax. The anxiety of not being able to sleep can make it harder to fall asleep.