Get better sleep tonight! Know these 7 tips

how to sleep well at night

Sleep seems like a luxury these days. But it is one of the most important activities for a healthy body and a sane mind. For an overall emotional, physical and mental well-being it is important that you sleep regularly for at least 7 hours at a stretch. However, most working parents seldom get even a complete 6 hours sleep a night. This leads to a higher risk of hypertension and other hazardous diseases.

Here are 7 important tips to help you sleep like a baby tonight:


1. Make the bedroom a gizmo-free zone –

Let your bedroom serve its true purpose and make the most of it. Keep all electronic devices far away from your bedroom. Be it your smartphone or your Kindle or your gaming station or a television; keep your bedroom electronic free completely. At the most, you may just keep a phone by your bedside that can be only used for calling. Electronic devices stimulate your brain and confuse it. Practice for a few days, your brain will train itself to sleep naturally.


2. No caffeine before bedtime –

If you are in the habit of drinking multiple cups of coffee, you know how difficult it is to fall asleep. Try to limit drinking coffee only till noon time and have water or herbal tea during the evenings.


3. Have early dinner –

Indians usually have the habit of eating dinner quite late in the night after 9 or 10 pm. Dinner should be done early for proper digestion of food and avoid heartburns or stomachaches if you had a slightly heavy dinner. Give your stomach some time to digest before you hit the bed.


4. Limit fluid intake –

Has anybody ever told you to drink less water or the like before bedtime? We all know how important it is to drink a substantial amount of water for good health, but definitely, don’t make up for it immediately before you sleep. Drink water throughout the day and drink just a glass an hour before bedtime. Excess fluid will give you interrupted sleep for the urge to pee all through the night.


5. Refrain from watching disturbing or action-packed content before bedtime -                  

Watching something disturbing or full-of-action on television just before sleeping affects your sleep quality. If you are not getting sleep, try listening to some soothing music or read a novel.


6. Make pre-bedtime meditation a habit –

Meditation before bedtime can actually help you get better sleep. Sit with your eyes closed and focus on your breathing. This will relax and de-stress your mind helping you to sleep better.


7. Take a warm shower –

Have you ever tried taking a warm shower before bedtime? If not try it tonight for better sleep. A warm shower relaxes your mind and changes your body’s temperature signaling it to produce melatonin, a sleep-inducing hormone.


8. Warm milk before bedtime –

“Mummy knows best!” Do you remember how mommies used to force us to drink a glass of warm milk before bedtime? There is a chain of scientific explanation behind this. Milk has an abundance of amino acids called tryptophan that converts to serotonin that in turn converts to melatonin, the sleep-inducing hormone.


Try these simple tips and in no time you’ll find yourself transported to the land of dreams and Nod!




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