If you get into bed and can't fall asleep after 30 minutes. don't stay in bed. Stay awake in bed for a long period on that time when you trying to sleep makes your brain think 'Whenever I get into this bed, this is the place where I awake' So you need to break this thing. Get up and do a quiet activity that calms your mind and makes you tired. Like doing some kind of meditation, reading your favorite book, or listening to the podcast. When you fall sleepy, go back to your bed.
Everyone is going through something serious. Take a piece of blank paper one and a half hours before bed each night. Then, write down all the thoughts that are disturbing you or give you hard time. It could be anything like what your future looks like, the loan you have to pay. The act of writing and dumbing all the worries in a blank paper can calm your mind.
SO we all know we shouldn't look at the bright screen late at night because the blue light when captures my eyes give our brain a signal to be awake. If you are going to use your phone make it a strict rule that you only use your phone when you are in a standing position. And when you feel like sitting or lying down, you have to put the device far away from you.
Many of the things you do daily will impact the quality of your sleep, so try and add these good sleep habits to your daily routine.
Wake up at the same time every day, our body follows a sequence/rhythm, and waking up at different times disrupts it and also affects our mood.
Get sunlight (Vitamin-D) every morning. try to aim for at least 10 minutes of sunlight early in the morning.
Do exercise for better quality sleep. Any kind of intensive exercise daily will help you to sleep faster and for a long duration.
Don't take caffeine after 4 P.M. Caffeine stays in our body for 6 to 8 hours. So according to your sleep avoid caffeine between 6 to 8 hours when you go to sleep.
Reduce alcohol consumption. If you drink alcohol limit yourself to three drinks in the evening and stop at least two hours before bed.
Some of advice is shared by my friend's brother who is a medical person
Special thanks to Dr. Naman Joshi.
Thanks a lot for being here, let me know what you think.
