New Delhi, February 9: Increasing reliance on gadgets, constant mobile usage, and a hectic lifestyle have made insomnia a common issue. Despite feeling mentally and physically exhausted throughout the day, many struggle to fall asleep at night. In response, the National Health Mission has provided essential advice for achieving better and deeper sleep.
Experts recommend completely avoiding screens—mobile phones, TVs, laptops, or any digital devices—at least one hour before bedtime. The blue light emitted from screens keeps the brain active and suppresses melatonin, the hormone that aids sleep. This interference can delay sleep onset and lead to fragmented rest, resulting in fatigue, irritability, and stress upon waking.
Long-term adherence to this habit can negatively impact Health, increasing the risk of weakened immunity, lack of concentration, obesity, and heart diseases. Health experts assert that maintaining distance from screens before sleep is one of the simplest and most effective methods for achieving restful slumber.
Engaging in calming evening activities can also help, such as reading a good book, listening to soft music, practicing deep breathing, or having light conversations with family. Gentle stretching or meditation can further prepare the body for sleep.
These activities help relax the mind, reduce stress, and ready the body for rest. Additionally, it is advisable to keep a consistent sleep schedule, maintain a dark and cool bedroom environment, and avoid caffeine or heavy meals at night.
Experts emphasize that 7-8 hours of quality sleep is essential for all ages, particularly for youth and children who suffer from sleep deprivation due to excessive screen time. If you find yourself scrolling through your phone late into the night and waking up tired, consider making a change starting today.