Sep 07, 2024
Health and Me, Aarushi BhaduryGoing to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock, making it easier to fall asleep and wake up refreshed.
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The blue light emitted from electronic devices can interfere with your body's natural sleep-wake cycle. Avoid using screens for at least an hour before bed to promote better sleep quality.
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Limit your intake of caffeine and nicotine, as these substances can stimulate your nervous system and make it harder to fall asleep. If you're sensitive to caffeine, avoid consuming it in the afternoon or evening.
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Engaging in calming activities before bed, such as reading a book, taking a warm bath, or practicing relaxation techniques, signals to your body that it's time to wind down and prepare for sleep.
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Create a sleep-conducive environment by ensuring your bedroom is dark, quiet, and cool. Invest in comfortable bedding and pillows to enhance your sleep experience.
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Regular physical activity can improve sleep quality, but avoid intense workouts close to bedtime. Aim for moderate-intensity exercise earlier in the day to allow your body to wind down before sleep.
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Avoid heavy meals or spicy foods close to bedtime, as they can disrupt digestion and interfere with sleep. Limit caffeine and alcohol intake, as these substances can stimulate your nervous system and make it difficult to fall asleep.
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While short naps can be beneficial, avoid long naps, especially in the afternoon, as they can interfere with nighttime sleep. If you do need to nap, keep it short and avoid napping too late in the day.
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Excessive stress can make it difficult to fall asleep and stay asleep. Practice stress-reduction techniques like meditation, deep breathing, or yoga to promote relaxation and improve sleep quality.
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If you're still struggling with sleep despite these tips, consult a healthcare professional to rule out any underlying medical conditions that may be affecting your sleep.
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