Dr. Sarkar's Non-Negotiables

Sleep is one of Dr. Sarkar's favorite topics, and she shares her essential tips for a restful night's sleep:

1. Eat early, at least 2 hours between dinner and bedtime.

Allowing at least two hours between eating and sleeping gives your body time to digest food, reducing the likelihood of discomfort or indigestion during the night.

2. Avoid snacking with high sodium or sugar content.

High sodium and sugary snacks can disrupt your sleep by causing dehydration or blood sugar spikes, making it harder for you to relax and fall asleep.

3. Avoid big meals at dinner time, alcohol, coffee, and chocolate.

These can cause the valve between your food pipe and stomach to relax, leading to reflux, which disrupts sleep.

4. Dim lights and low sound in the house after dinner.

Creating a calm atmosphere with soft lighting and quiet surroundings signals to your brain that it's time to wind down, making it easier to transition into sleep.

5. Limit the use of blue screens at least an hour before bedtime.

Blue light from phones, tablets, and computers interferes with melatonin production, making it harder to fall asleep. Limiting screen time helps your body prepare for a restful night.

6. Be consistent with the timing.

Going to bed and waking up at the same time each day helps regulate your circadian rhythm, which makes it easier to fall asleep and wake up feeling refreshed.

7. Fresh bedding, a nice lotion/cream, a soothing candle, a relaxing book (no thrillers!).

A bedtime ritual prepares both your mind and body for sleep. Using fresh bedding, relaxing scents, and a calming activity like reading a memoir (avoid thrillers!) signals relaxation and comfort.

8. Guided medication/yoga nidra techniques: apps like Headspace, Insight Timer.

These apps offer guided practices to help relax your mind and body. Yoga nidra and meditation techniques can reduce stress and promote relaxation, aiding in a better night's sleep.

Consistent Sleep Trouble?

If you are experiencing sleep troubles such as insomnia, Dr. Sarkar suggests:

• Ruling out organic causes like GERD or sleep apnea that could be contributing to your discomfort. Seek professional advice if chronic insomnia is affecting activities of daily living.
• Consider Sleep Trackers as a tool – While sleep trackers provide only a snippet of information, they can serve as useful biofeedback. For example, you may notice patterns like disrupted sleep after consuming alcohol.
• Supplements with Caution – Melatonin and magnesium can be helpful, but quality matters. It’s important to use reputable brands and discuss options with your medical provider or Connected Health pharmacists to ensure the best choice for your needs.

Bringing It All Together for Better Sleep

By incorporating Dr. Sarkar’s nighttime non-negotiables into your routine, you can create an environment that promotes deep, restorative sleep. Whether it’s through mindful eating, a calming pre-bed ritual, or reducing stress with meditation, small changes can have a big impact on your overall well-being. Remember, consistent habits and attention to your sleep hygiene can lead to more restful nights and energized days ahead. If sleep troubles persist, don't hesitate to seek professional advice to uncover the root cause and find the best solution for you.