Better Sleep Tips: Don’t you also sleep early at night? If yes then this article is for you. Harvard’s Train Doctor Saurabh Sethi has given 10 such methods by adopting which you can improve your sleep. The first way to do this is to take bath before sleeping. Experts say that taking bath in lukewarm water before sleeping controls the body temperature. The muscles get relaxed and the brain gets signal to sleep. Apart from this, there are many such important things which are important to know, from the right time to sleep, to stay away from caffeine.
Because nowadays the problem of insomnia and poor sleep is becoming common. Using mobile phones till late night, stress and unhealthy lifestyle are affecting the sleep quality of people. Let us know in this article which 10 things are important to keep in mind for better sleep.
Also read: Sleeping Hour: 7,8 or 9 How many hours of sleep is necessary? Acharya Balakrishna told
Why is it important to take bath before sleeping?
Harvard Train Doctor Saurabh Sethi tells that if you cannot sleep till late night, then start taking bath with lukewarm water before sleeping. It helps in reducing the tiredness of the body and is also considered helpful in calming the mind and bringing you to sleep quickly.
eating 3 hours before sleeping
According to experts, when you sleep at night, the gut and liver go into repair mode. In such a situation, if you eat food late at night, then the food hinders the process of rest and repair of the body, because at that time the body parts start digesting the food instead of repairing themselves.
Pay attention to room temperature also
Dr. Sethi tells that special attention should be paid to the temperature of the room before sleeping. Right temperature affects the quality of sleep. According to him, for good and deep sleep it is necessary for the body temperature to drop slightly. If there is too much heat in the room, the body is unable to do this and sleep may be affected.
Get sunlight within 30 minutes of waking up in the morning
Dr. Sethi explains that morning sunlight helps in setting the body’s circadian clock correctly. This body clock decides when you will sleep and when you will wake up. If this clock does not work properly, the timing of the melatonin hormone can get disturbed and sleep can be affected.
Don’t stay awake in bed for more than 20 minutes
According to experts, if you lie awake in bed for a long time, your brain starts associating the bed with being awake instead of sleeping. If you can’t sleep for 20 minutes, get up and do a quiet activity, like reading a book or listening to light music. When you start feeling sleepy, go back to bed.
stop drinking alcohol
Some people sleep well after drinking alcohol. But yes, they can spoil the quality of sleep. According to experts, alcohol affects REM sleep (an important stage of deep and restful sleep). Due to this, a person may feel tired and lack energy in the morning even after sleeping all night, without understanding why this is happening.
dim the lights after sunset
According to Dr. Sethi, bright lights or brightness of mobile, laptop and TV at night can suppress the production of melatonin hormone for several hours. Melatonin is the same hormone that signals the body to sleep. In such a situation, the body feels that it is daytime, which can delay sleep.
Before sleeping, make a list of tasks for the next day
Saurabh Sethi explains that the mind keeps thinking again and again about incomplete tasks and responsibilities. Because of this also many people do not sleep quickly. If you write down the next day’s important tasks on paper before sleeping, then your brain does not need to remember them. This reduces stress and also helps in falling asleep quickly.
Stop using phone for alarm
Generally people set alarm on their phone only. But this is the biggest mistake. Because this keeps the phone at the bedside. Due to which the possibility of checking it again and again increases, which hinders sleep. Besides, the blue light emitted from the phone also affects the body’s natural sleep cycle.
Set a wake up time before going to bed
Dr. Sethi says that one should develop the habit of waking up at the same time every day, even on weekends. Due to this, the body clock of the body starts working properly and the entire sleep cycle remains balanced. When the waking time becomes regular, gradually the sleeping time also starts becoming fixed automatically and the quality of sleep starts improving.
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