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Sleep plays an important role in maintaining your mental health and well-being. Healthy sleep habits can significantly improve your quality of life. However, in today’s world, when there are already so many distractions, sleeping on time and getting restful slumber is not that easy and simple. So here are some tips that can help you realise your dream to sleep better.
1. Avoid taking caffeine late in the evening: Caffeine is known to disrupt sleep because of its stimulating effects that take hours to fade. Therefore, avoid taking tea or coffee late in the evening.
2. Follow your sleep schedule strictly: Don’t mess with your bedtime and wake-up time, even on the weekends. Following the same sleep schedule every day sets the body’s internal clock. Therefore, wake up at the same time even if you did not sleep well the night before, it will fortify your sleep routine.
3. Go to sleep only when tired enough to sleep: Don’t force yourself to sleep, if you’re not asleep after 20 minutes. Rather read a book or watch TV at low volume until you are tired enough to sleep.
4. Include exercise in your daily routine: Regular exercise helps you fall asleep faster but finish exercising at least three hours before bedtime, because the stress hormone cortisol secreted by the body during exercise activates the alerting mechanism in the brain and thus interferes with sleep.
5. Avoid daytime naps: If you find that you can’t fall asleep at bedtime, it might be because of long daytime naps. However, if you can’t do without naps, limit yourself to up to 30 minutes.