Archive · 14 Aug 2025
Doctors Share 7-Day Sleep Improvement Plan Without Pills
Having trouble sleeping?
Instead of pills, a sports doctor recommends a simple 7-day plan.
Stop coffee after noon and screens after 8:30 pm to help your body make sleep hormones.
Eat dinner early and try a banana with ghee before bed.
Do the 'legs up the wall' pose, use white noise, and keep your room cool.
These habits tell your body it's time to sleep, and repeating the plan for six weeks can help you sleep better.
It's like teaching your body when it's time for bed!
Sports physiotherapist suggests a 7-day routine for better sleep without medication.
The routine includes avoiding caffeine after noon, no screen time after 8:30 pm, and eating dinner by 7:30 pm.
Other recommendations include eating a banana with ghee at night, doing the Viparita Karani pose, using white noise, and keeping the room cool.
These habits signal the body to rest naturally, promoting deep sleep and refreshed waking.
Consistent practice for 6 weeks is recommended to train the body's sleep cycle.
- Who
- Sports physiotherapist Dr. Sudhanshu Rai and Dr. Manjusha Agarwal.
- What
- Recommendations for improving sleep without medication.
- When
- Following a 7-day protocol, repeated for 6 weeks.
- Where
- N/A
- Why
- To naturally improve sleep quality and address sleep issues.
Medical Approach
Lifestyle Changes
Sleep Medication
Medical Approach
Reliance on pills to induce sleep.
Lifestyle Changes
Implementing a sleep routine to improve sleep quality naturally.
- Recommended Sleep Duration
- 7-8 hours
- Caffeine Limit
- Stop after 12 pm
- Screen Time Limit
- Stop after 8:30 pm
- Dinner Time
- By 7:30 pm
- Bedtime snack
- 1 banana + 1 tsp ghee
- Additional Activity
- White Noise/Ocean Sounds
- Room temperature
- <24°C