Sleep problems are common and can have many causes. But while a few sleepless nights are usually nothing to worry about, consistent lack of sleep or reduced quality of sleep can lead to many chronic health problems, including heart disease, diabetes, obesity and depression.
Harvard trained doctor, Dr Sethi Gastroenterologist has science-based sleeping hacks that could help you get a good night’s rest.
The first is the 4-7-8 breathing technique. Sharing advice on his TikTok channel, he explained how to do it: “Inhale for four seconds, hold for seven, exhale for eight.
“This technique is a simple but powerful tool to reduce stress and anxiety before bedtime.”
The technique was developed by Dr Andrew Weil as a variation of pranayama, an ancient yoga technique that helps people relax as it replenishes oxygen in the body.
Dr Sethi shared three other tips to help you get to sleep.
Eat a banana before bed
Bananas are rich in tryptophan, explained Dr Sethi, so are deemed natural sleep aids.
Tryptophan is one of many amino acids found in foods that contain protein.
It can be converted into a molecule called 5-HTP (5-hydroxytryptophan) which is used to make serotonin and melatonin – melatonin helps you get to sleep and serotonin helps you feel awake when you get up the next day.
Eat yoghurt before bed
Yoghurt is a calcium and protein combination, said Dr Sethi.
He explained: “Calcium helps the brain use tryptophan to produce melatonin. Try to include unsweetened Greek yoghurt in your evening routine.”
Dr Sethi added Greek yoghurt in particular can contribute to better sleep quality.
Cut down on blue light exposure
Blue light exposure is the biggest issue among teenagers and adults, said Dr Sethi.
He advised: “Cut down on the exposure to blue light from screens such as phones, tablets and TV at least an hour before bedtime.
“Blue light interferes with melatonin production making it harder to fall asleep.”