Good night, sleep tight. Wake up bright in the morning light

If you've been finding it difficult to sing along to this ancient phrase, you've got a problem. Active checks in with sleep specialist Dr Sunil Mehta to help you get a good night's sleep

If you've been finding it difficult to sing along to this ancient phrase, you've got a problem. Active checks in with sleep specialist Dr Sunil Mehta to help you get a good night's sleep

Not getting enough beauty sleep can add up to a number of problems.

Seven to nine hours of quality sleep, every night, is your best defence against ailments and depression, since it boosts immunity and encourages a healthy cardiovascular system.

The results of inadequate sleep include failing memory, focus and concentration, unnatural weight gain and mood swings.

Drinking a glass of warm milk can help you get a good night's sleep

Get the TV out of the bedroom
A research study carried out by the Osaka University in Japan suggests that people who spent pre-bedtime hours watching TV or surfing the net were more likely to complain about inadequate sleep. "The invasion of television and laptops into the bedroom has disturbed sleep architecture," says Dr Sunil Mehta, sleep specialist, Lilavati Hospital.

Eat a protein-rich dinner
Culturally, Indians give dinner greater importance than any other meal. This is a bad habit. "It's best to eat a light dinner at least two hours before tucking in as it aids digestion. Eating a high-protein dinner is better than a carb-rich meal since carbs get converted into fat," explains Dr Mehta.

Drink a glass of milk
Next time your mother insists you gulp down a warm glass of milk, listen to her. A glass of warm milk is a tried-and-tested remedy for sound sleep. According to age-old wisdom, milk contains tryptophan, the sleep-inducing amino acid. And even though recent studies indicate the drowsy effect induced by milk has little to do with tryptophan, a warm glass of milk is still your best and safest bet to beat insomnia.

Slice a kiwi, banana or an apple
Considered to be "cooling fruits" bananas, kiwis and apples are light on the stomach, and yet filling. Dr Mehta advises stocking your refrigerator with these fruits and eating them an hour or so post-dinner.

Say no to caffeine
"If you're battling insomnia, avoid chocolate, coffee, colas and tea from late afternoon onwards," says Dr Mehta. Caffeine is a diuretic and stimulates the nervous system, adrenaline, heart and breathing rate. "None of which helps induce sleep," says Dr Mehta.