Chandigarh, December 27, 2024 (Punjabi Khabarnama Bureau): It is said that to cure half of the body’s ailments, getting timely sleep is very important. However, due to busy lifestyles, many people do not get enough sleep, which affects both mental and physical health. The constant use of phones also makes sleep difficult. Not getting enough sleep can lead to various illnesses. If you are troubled by insufficient sleep, you can adopt these tips.
Don’t Let Stress Affect Your Health: Sometimes, people get stressed due to family or work issues, which negatively impacts their health. Before sleeping, try to forget these concerns. You can take a warm bath or do light stretching to relax and improve your sleep.
Set a Fixed Sleep Time: Develop the habit of going to bed at the same time every day, even on weekends. For example, if you sleep at 11:00 PM, try to sleep at the same time every night. This helps regulate your internal clock (Biological Watch), making it easier to activate it naturally.
Create the Right Sleep Environment: In addition to a set schedule, having the right environment is crucial for sleep. Keep your surroundings cool, dark, and quiet. If possible, use blackout curtains and noise machines. Also, make sure your bed is comfortable to avoid any issues.
Gradually Reduce Screen Time: Many people continue using their phones long after going to bed. If you are one of them, start improving your habits. Keep your phone away at least half an hour before bed. Instead, read something that will help you sleep better.
Say Goodbye to Caffeine and Alcohol: It’s important to consume everything in moderation to keep your body healthy. Avoid caffeine in the evening and limit alcohol intake. These substances affect sleep quality, and their effects last for several hours, causing sleepless nights.
Avoid Heavy Meals Before Sleep: Instead of heavy meals, opt for light food like oats or salad before bed. Avoid spicy foods as they can lead to acid reflux and other issues that disrupt sleep.
Exercise Regularly: Engage in at least 20 minutes of exercise daily. This helps expend energy and leads to fatigue, which promotes better sleep. Incorporate this into your daily routine, and results will be visible within 10-15 minutes.
Summary: To improve sleep, set a regular schedule, create a calming environment, reduce screen time, avoid caffeine and alcohol, eat light meals, exercise, and manage stress.