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11 effective tips for better sleep !!

Utsav Agrawal
Utsav Agrawal
A lot of people view sleep as merely a "downtime" when the brain's work ends. Few people cut back on sleep, thinking it won't be a problem because other "things" seem much more important. But it's a known fact that sleep is the elixir of life and here are 11 practical tips to improve your sleep quality drastically-

 #1 Maintain a fixed sleeping schedule; our brain craves the same clues and routine every day and sleeping at a specific time and waking up at a particular time can be beneficial for your sleep health. Exposure to the sunlight is also recommended, daylight is a key to regulating daily sleep patterns

#2 Try to exercise not later than two to three hours before bedtime, doing exercises just before your sleeping time can impact your sleep as you feel much active 

#3 Avoid any caffeinated drinks or tea later part of the day, as it can take even 8 hours to get rid of all the caffeine's anti-sleep effects. Therefore, a coffee in the evening can make it hard for you to fall asleep at night.  

#4. Avoid alcoholic drinks before bed. It affects the quality of the sleep, and you might wake up in the middle of the night if the effects of the alcohol start to wear off

#5. Avoid fluids just before the bedtime as drinking too many fluids can cause frequent awakenings to urinate

#6. Avoid sleeping in the late afternoon; naps might help make up for the lost sleep, but it might make it harder for you  to fall asleep at night

#7. Relax before bedtime. Do not overschedule your day in such a way that no time is left for any relaxing activity. Maybe reading, writing or listening to music, can be a part of your bedtime ritual.

#8. Take a hot bath before bed. The drop in the body temperature just after getting out of the bath may help you feel sleepy, and the bath might help you to relax and slow down, you can consider making it a part of your sleeping schedule

#9 Keep your bedroom dark and cool. Do not keep anything in your bedroom that might distract you from sleep, such as noise, bright lights, an uncomfortable bed, or even warmer temperatures. Having a comfortable mattress and pillow might help in promoting a good night's sleep

#10 Avoid any gadget use or interaction with any screens which emit blue light, for example - mobile, TV, etc., just before sleep time. Blue light can make it harder for you to sleep

#11  If you are unable to get sleep even after lying down on the bed for more than 20 minutes, then do some relaxing activity. Otherwise, you will have a harder time sleeping if you continuously think about going to sleep without doing anything 

NIH medicine plus.National Library of Medicine (US); summer 2012