Insomnia is not just a problem, but the beginning of many diseases. To get quality sleep, make the following changes in your life:
1. Digital Detox before bed
The time spent on websites and social media pages late at night can seriously affect your sleep. The blue light from laptops and mobile phones prevents the production of the hormone ‘Melatonin’, which helps in sleep. Be sure to completely stay away from the digital world at least an hour before going to bed.
2. Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day. Continuing this habit even on holidays will help adjust the body’s natural biological clock (Circadian Rhythm) and fall asleep quickly.
3. Limit Caffeine & Nicotine
Caffeine, which is found in coffee, tea, and cola drinks, stimulates the nervous system and can disrupt sleep. It is best to avoid these drinks in the afternoon or evening. Smoking and alcohol can disrupt sleep patterns.
4. Create a sleeping environment
Make sure that the room you sleep in is always dark, quiet, and cool. Using blackout curtains and choosing a comfortable bed and pillow will help you fall asleep quickly.
5. Lighten your dinner
Eating a full meal right before bed can make the digestion process difficult and cause heartburn and gas (acid reflux). Avoid spicy and fatty foods and eat light meals early.
6. Relaxation techniques
You can try some techniques to relieve thoughts and stress in your mind while going to bed. Deep breathing, reading a book, or listening to very quiet music can help calm the mind and help you fall asleep.
