Ideas For Good Health By Jagmohan Gautam

प्रिय मित्रों,

       बहुधा मुझसे मेरी लेखमाला *Ageing Gracefully* / *शालीन वर्द्धावस्था* के समस्त भागों को एक जगह संकलित होने के बारे में जानकारी मांगी जाती है। इस समस्या का समाधान इसको किताब के रूप में न लेकर मैंने पर्सनल ब्लॉग बनाकर पूरा किया है। जिससे समय पर सुधार भी किये जा सकें।आप इस ब्लॉग पर जाकर समस्त पार्ट अपनी रुचि अनुसार हिंदी अथवा अंग्रेजी में पढ़कर, अपनी टिप्पणी के साथ, सुझाव भी दे सकते है, जिस पर में समय समय पर अपने विचार साझा करता रहता हूँ एवम आवश्यक संशोधन भी करता रहता हूँ। इस ब्लॉग के लिए आप निम्न लिंक पर जाएं:

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कृपया सुझाव अवश्य देते रहें, जिससे हम स्वस्थ जीवन की परिकल्पना को साकार करते हुए अधिक से अधिक मित्रों को स्वस्थ रहने हेतु प्रेरित करने में सफल हो सकें। मेरे संपर्क सूत्र निम्न हैं।                   

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            -------- जगमोहन गौतम


                    *AGEING GRACEFULLY*


                            --Jagmohan Gautam


(Gist of series covered in sixteen parts. Today we are taking gist of Part XIV)


           GET ADEQUATE SLEEP (contd.)



 Steps to support healthy sleep

Doctors suggest numerous ways to help seniors get enough sleep, and many apply to people of all ages: some basic are, to avoid caffeine close to bedtime, avoid large meals near bedtime, and rise and go to bed at the same time every day.

*These additional habits can be developed to help foster adequate sleep:*

Make sure you are healthy, and all your medical conditions are diagnosed and treated.


Exercise early in the day. Yog, Meditation ध्यान and Bhramari भ्रामरी प्राणायाम helps in deep sleep of an individual. Some breathing exercise are also useful in getting the sound sleep. We will bring the same to you in our next post.


If you can't sleep, don't just lie in bed. Get up and do something relaxing such as reading or listening to music.If you have trouble sleeping, avoid naps, especially in the afternoon.


A National Sleep Foundation (NSF) survey found that nearly all participants used some type of electronics, like a television, computer, video game, or cell phone, within the last hour before going to bed. That’s a bad idea. Light from these devices stimulates the brain, making it harder to wind down. Put your gadgets away an hour before bedtime to fall asleep more quickly and sleep more soundly.


A simple rule " EAT RIGHT TO SLEEP TIGHT " be strictly followed. You should eat (have meal) at least 45 minutes to an hour before bedtime. Load up on these foods that will leave you rested and restored.

Milk is a great sleep supporter. It contains tryptophan, an amino acid which converts into serotonin. Serotonin is known to induce calming effects in the brain.

Bananas can help bring a satisfying sleep because they contain magnesium and potassium - both of which are natural muscle-relaxants. They are also packed with the good carbs that make you feel sleepy.

Sweet potato is another great source of sleep inducing carbohydrates.

Flaxseeds are a good source of omega-3 acids, magnesium and tryptophan. Magnesium acts as a muscle relaxant. Tryptophan helps in releasing serotonin, the pleasure hormone and omega 3 acids are known to reduce instances of anxiety and depression.

Just like bananas and flaxseeds, almonds are dense with magnesium that will help you catch more quality shut-eye. Besides this, they help in regulating your blood sugar levels while sleeping.

Walnuts are great too as they contain tryptophan.

Experts recommend a tablespoon of honey for a good night's sleep. The natural sugars present in honey increase the insulin levels in our body and allow tryptophan to enter the brain which releases chemicals that relax the body. Your liver may run out of glycogen at night which may lead to the release of stress hormonesBesides this, a head massage or soaking your feet in hot water for a couple of minutes helps to relax the muscles and nerves,"


We will focus on correlation of Biological Clock with Sleep with special reference to this year Noble Prize winners research work on the subject and Indian way of Medical Science ie Ayurved saying of same ie observance of Eating, Working, Sleeping and Awakening time in our next publication with an article on " What Time Should You Sleep" of Mr James Pang.