If sleep is not good, the mind is not good. There are many types of diseases in the body. There is no substitute for seven to eight hours of sleep if you want to stay healthy.
A sound sleep is needed to maintain a good health. Sleeping late or not getting enough sleep affects our daily activities. If you do not fall asleep easily, you can follow some rules.
How can you get sound sleep naturally?
Stop using the device
The blue light emitted by smartphones, tablets and smart watches has a negative effect on sleep. All blue light sources should be turned off at least one hour before bedtime.
Don’t look at the clock
Many people look at the clock repeatedly when they are late to sleep. You have to worry about getting up at the right time in the morning. So you have to stop yourself from looking at the clock repeatedly.
Leg pillow for back pain
A slight pain is enough to spoil a fresh and deep sleep. So put a leg pillow between the two legs. Then the pressure on the back waist will be reduced and the hip alignment will be correct. Put a pillow under your knees when sleeping, you will get relief.
No TV or net browsing
Go to bed only to sleep or relax. Not a bed for browsing the internet or watching TV while lying down.
No exercise before bed
You can do vigorous exercise at least three to four hours before sleeping. Not after that. But breathing exercises like – Pranayama, Yoga, Tai Chi can be done.
Eat proper food at night
It is not right to eat before sleep. It puts pressure on the digestive system and disturbs sleep. For better sleep, finish eating at least one hour before bedtime.
Reduce the brightness of the light
Dim the lights in the room two to three hours before going to bed. Dim lighting sends sleep signals to the brain and melatonin is released. This hormone induces sleep in the eyes.
The noise of the day is not at night
Two to three hours before going to sleep, do not do any complicated work, important conversation or thinking. If you are worried about something, leave it for the next day.
If you suffer from insomnia for a month, you should consult a doctor. Tell your doctor if you have any medical conditions such as acid reflux, acid reflux, arthritis, asthma, depression, or any medications that interfere with your sleep.
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