Don't forget to follow these basic rules to get a good night's sleep ..!

New delhi date. 02 August 2020, Sunday

Everything from energy levels to your immunity, weight, mood, immunity, and aging depends on how well you sleep. A diet or lifestyle tip can help improve your sleep. Getting enough sleep can help keep you healthy throughout life. Getting enough sleep not only boosts immunity but can also help alleviate the symptoms of premature aging.

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Take care of these things for good sleep

1. A balanced diet : Your diet should include a generous mix of all foods, including protein, fat and carbs. If your diet is deficient in even one of these food groups, it can affect your sleep.

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2. Light dinner: If you want to get a good night's sleep, having a light meal can benefit you. The body works very hard to digest food, you can get a good night's sleep if you eat heavy meals at night, but you will feel tired in the morning.

3. Alcohol: It may be easier to fall asleep when you drink alcohol. However, alcohol impairs your sleep patterns and reduces your body's ability to fall into a deep sleep. Dense sleep is important for memory function, recovery and detoxification. Reduce alcohol intake if you want to improve sleep patterns.

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4. Avoid screen time: Blue light emitted from smartphones, TVs and laptops can make you more alert and alert and reduce the production of melatonin. This directly affects the quality of your sleep. Stay away from the screen for at least two hours before going to bed and get enough sleep at night.

5. Caffeine: Caffeine can temporarily make you alert and active. This reduces the ability of your brain to calm down and help you sleep. Reduce the amount of tea and coffee you drink in a day. The last cup of caffeine should ideally be drunk four to six hours before you go to bed. In addition to tea and coffee, caffeine is also found in aerated drinks, energy drinks and baking sodas.

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6. Exercise: You need to burn reserved calories to feel tired at night and get a good night's sleep. The more energy you spend exercising and exercising, the less time and energy you will spend sleeping. Studies have shown that regular exercise can help you fall asleep earlier and also facilitate the right quality of sleep rejuvenation.

7. Tryptophan: Tryptophan is an amino-acid found in protein rich foods. Lentils, beans, chicken, fish and eggs can provide you with a good amount of tryptophan. Tryptophan helps in the production of serotonin, which is then secreted into melatonin. Melatonin helps induce good quality of sleep. Also, include good quality carbs in your diet.

These tips can help you increase sleep quality, which can improve your energy levels, weight loss and overall fitness.