5 Bedtime Habits for Deep Sleep | Follow these 5 remedies for deep sleep

Tips to sleep better: By getting good sleep, our body and mind remains healthy. Lack of sleep is harmful for health and this increases the risk of many diseases. According to health experts, all people must get at least 7-8 hours of sleep daily. Many people do not sleep at night and they stay awake till late night. This can worsen their health. If you are also troubled by the problem of sleeplessness, then you can follow some tips before sleeping. With this, you will sleep peacefully overnight and in the morning you will get up in a fresh mood. By getting good sleep, you will be full of energy throughout the day.

Get peaceful sleep by adopting these 5 tips

Reduce screen time before bedtime – Nowadays people use mobile, TV or laptop before sleeping, which have become the biggest enemies of sleep. The blue light emanating from them reduces the level of melatonin i.e. sleeping hormone in the body. So turn off all electronic devices at least 1 hour before sleeping and create a cool atmosphere.

Drink lukewarm water or herbal tea – Drinking lukewarm water or herbal tea like lukewarm water or chamomile, lavender brings peace to both body and brain. These drinks reduce stress and increase the release of melatonin, causing sleep quickly. Consuming these drinks does not break your sleep for many hours. This provides tremendous benefit to health.

Do light stretching or meditation – Performing 5-10 minutes of light yoga or stretching before going to bed at night relaxes the body’s muscles. Also, by doing meditation, the mind calms down and relieves the complications going on in the mind. This causes sleep quickly and increases the depth of sleep. If you have time, you can also do light workouts at night.

Avoid heavy diet and caffeine – Heavy food or caffeine -rich drinks like coffee, tea, chocolate can be disturbed at night. Try to eat dinner light and eat at least 2 hours before bedtime. This keeps digestion well and does not obstruct sleep. Apart from this, make a habit of sleeping and getting up every day at the same time.

Create an atmosphere of gold – For good sleep, room temperature should not be very hot nor too cold. There should be darkness in the room and away from noise. If you want, you can also run soft music, which helps to deepen sleep. The pillow and mattress should also be comfortable.