World Sleep Day: If You Can't Sleep At Night, Try These Tips, Sleeping Quality Will Improve

New delhi date. March 19, 2021, Friday

Just as it is important to exercise and follow a healthy diet to keep our body healthy, it is also important to get a good night's sleep. Research has shown that if you don't get enough sleep at night, it will not only affect your hormones, but also your brain function. Not only that, lack of good sleep can also increase your weight and affect the body's immunity. Complaints of sleep deprivation at night have increased rapidly due to changes in lifestyle over the last few years. So here are some tips to help you get a good night's sleep.

1. Work in daylight

When you work in the light during the day, your brain, body and sleep-related hormones begin to prepare themselves for sleep as the night progresses. The circadian rhythm in the body keeps the rhythm healthy during the day. This makes your body energetic during the day and improves sleeping quality and sleeping time at night.

2. Do not use blue light exposure at night

This is beneficial for your sleep during the day when we are in the light but if you use blue or bright light at night this prevents your sleep from coming at the right time. This affects your melatonin hormones which are essential for deep sleep. It is advisable not to use blue light two hours before going to bed. It is also advisable to use night mode on TV and mobile.

3. Don't consume caffeinated food at night

This gives us energy during the day when we consume caffeinated food or drink. Eating it at night can make your sleep disappear. According to one study, if you want a good night's sleep, never consume caffeine 6 hours before bedtime.

4. Don’t go to bed late in the day

You can take a small power nap during the day but if you sleep for hours during the day this affects your night's sleep. Not only that, it also affects the quality of your night's sleep and deprives you of a good night's sleep.

5. Do not use alcohol

Alcohol consumption at night can make your sleep worse. In fact alcohol is thought to be the cause of sleep disorders, sleep apnea, snoring. Not only that, drinking alcohol at night also disturbs the circadian rhythm and can worsen sleep patterns.

6. Give the bedroom a good atmosphere

If you want a good night's sleep, have a good night's sleep. The bedroom should be quiet instead of noisy inside, the outside light should not come on and your bed should be comfortable. This will increase the quality of your sleep and you will be able to get a good night's sleep.

7. Make dinner early

This can also be a cause of your bad sleep if you have a heavy dinner right before bed. Try to have a meal 4 hours before bedtime.

8. Lead an active life

If you exercise, walk or gym during the day this improves your sleep quality so if possible exercise or walk every day.

9. Do not drink water immediately before going to bed

If you drink a lot of water or any kind of liquid before going to bed, you may have to get up frequently for the bathroom at night. Drink water only 1 or 2 hours before going to bed. Go to the toilet before bed.

10. Take a bath before going to bed.

Both your body and mind feel relaxed when you take a bath at night after being tired all day. Take a shower before going to bed for a good night's sleep. One study also found that bathing in warm water an hour before bedtime leads to a deep sleep at night.

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