Sports physiotherapist lists things you can do for 7 days and repeat for another 6 weeks to sleep better without pills
Published on: Aug. 14, 2025, 9:25 p.m. | Source: The Indian Express
According to sports physiotherapist Dr Sudhanshu Rai and internal medicine consultant Dr Manjusha Agarwal, improving sleep quality does not always require medication like melatonin pills, but rather a dedicated routine that addresses lifestyle factors. They both emphasize that sleep is regulated by hormones like melatonin and cortisol, which are highly sensitive to light, food, temperature, and stress. Dr Rai outlines a seven-day protocol, including avoiding coffee after 12 PM, no screen time after 8:30 PM, eating a banana with ghee at night, practicing the Viparita Karani yoga pose, using white noise, keeping the room cool, and having an early dinner. Dr Agarwal concurs, suggesting a consistent sleep schedule, relaxing activities before bed, and avoiding stimulants and heavy meals. Both experts agree that these consistent habits signal the body to rest naturally, leading to deeper sleep and improved overall well-being, including memory, immunity, and mood.
