Tips To Improve Sleep Quality: Nowadays, sleep related problems are increasing rapidly. In modern lifestyle, people work till late night and consume unhealthy foods. Due to this, health is deteriorating and its effect is also visible on sleep. Many people lie down late at night, but they cannot sleep. Many times, lack of calmness of mind also becomes the reason for sleeplessness. According to health experts, good sleep is very important for health. Sleep is not only important for rest but also for healing. Adequate sleep is very important for mental balance, hormonal reset and immunity. If you also feel restless every night, then some simple habits before sleeping can improve the quality of your sleep.
Do digital detox one hour before sleeping
Blue light from mobiles, laptops and TV slows down the brain’s process of melatonin hormone, which is responsible for inducing sleep. This is the reason that if you go to sleep while looking at the phone, your brain remains active and there is a delay in falling asleep. Therefore, turn off all screens at least an hour before sleeping. Use this time for light conversation, reading a book or listening to quiet music. It prepares the brain for sleep.
washing feet with warm water before sleeping
Both Ayurveda and modern science believe that lukewarm water before sleeping relaxes the muscles of the body, increases blood flow and calms the mind. This signals the body that now is the time to rest. If it is not possible to take bath with hot water at night, then washing feet with lukewarm water also increases warmth in the body, which helps in sleeping quickly.
Drink chamomile or turmeric milk
Chamomile tea is considered helpful in getting better sleep. This special tea calms the muscles and mind. Whereas turmeric milk removes fatigue from the body and helps in increasing melatonin. Taking either of these two drinks 30 minutes before sleeping helps in getting fast and deep sleep. Do not take caffeine, tea or coffee at night, because it stimulates the brain and spoils sleep further.
Journaling or adopting breathing exercises
Many people are not able to sleep properly because the mind keeps thinking continuously. People get stressed due to office tension, family responsibilities or worries about the future. In such a situation, start journaling for 5 minutes before sleeping and put all the worries of the day on paper. This makes the mind feel light. Apart from this, 4-7-8 breathing technique (inhaling for 4 seconds, holding for 7 seconds, exhaling for 8 seconds) calms the mind and heart rate, which helps in falling asleep very quickly.
Make the bed a place to sleep only
Sleep experts say that it is important for the bed to have a sleep connection with the brain. If you use a mobile phone, watch a series or do office work on the bed, then the brain starts considering the bed not as a place of rest but as a place of activity. Due to this, one cannot sleep as soon as one lies down. Try to do only two things in bed – sleeping or relaxation. This signals the body to rest as soon as you lie down and sleep starts coming automatically.
(Disclaimer: The information and information given in this article is based on general assumptions. Hindi news18 does not confirm these. Contact the concerned expert before implementing them.)
