Sleep | Sleeping Tips for Better Health


Sleep | Sleeping Tips for Better Health

Sleep is considered the foundation of human mental and physical health. Sleep affects the health and efficiency of human beings. After a good sleep, the body generates the necessary energy for itself and also strengthens its immunity.

Sleep Deprivation Problems

Experts say that getting less sleep can lead to heartburn, depression, increased appetite, fatigue, as well as heart disease, type 2 diabetes, and high blood pressure.

Many people struggle to get at least 7-8 hours of sound sleep at night because they have trouble falling asleep or staying asleep. This can happen for many reasons, such as the use of TV and mobile phones for a long time on the screen, excessive caffeine intake near bedtime, anxiety, insomnia, restlessness, and many more. Working from home amid the third wave has made things worse.

Here I am going to describe 10 such remedies that will help you get a better night's sleep. 

Tips for good sleep:

You can take a deep sleep by following the steps given below. This is a very effective remedy, and all of you should follow these rules.

  • Go outside and see sunlight within 30-60 minutes of waking up. Repeat this in the afternoon and again before sunset. If you want to wake up when the sun rises, turn on the room lights and then go outside after the sun rises, looking at the sunlight.
  • All should make a habit of sleeping and waking up at the same time every day for better results. It is very important to set the sleep timer. Keep your sleep time free by completing all your important tasks. Your body will adjust itself according to this time, and then you can get proper sleep.
  • Avoid consuming caffeinated substances within 8–10 hours of going to bed.
  • If you have sleep problems, insomnia, or anxiety, do meditation. Meditation helps to keep the mind calm and worry-free.
  • Avoid looking at bright lights-especially between 10 pm and 4 am, there should be no bright lights.
  • Do not sleep at all during the day. If you want to sleep, limit it to one to one and a half hours. Sleeping during the day causes disturbances in the big clock. Do not spoil the habit of the body.
  • If you wake up in the middle of the night, which is a normal process, try sleeping again. Under no circumstances try to view messages/mails on your mobile phone. It can disturb your mind and disturb sleep. In this situation, while pretending to sleep with your eyes closed, start counting down to 100 in your mind. This trick will also work.
  • Put aside any work, poignant discussions, or complicated decisions 2 to 3 hours before bedtime. Turning off the "noise" of the day takes time. If you still have a lot on your mind, write it down and let the night go. Then, about an hour before bedtime, do some reading, meditation, listening to calming music, or taking a hot bath.
  • Take special care of the temperature of the room in which you sleep. Keep the room dark. Turn off the outside light with thick curtains on the windows.
  • A dripping faucet, nearby traffic, or barking dogs can disturb your sleep. If you're a parent, you're probably all aware of the noisy nighttime sounds after your babies are raised. Every effort should be made to keep the noise low.

Important Sleeping Tips for a Cold, Cold Night

The nose gets clogged when there is a cold, in which many times the breath starts getting stuck while sleeping, yet sleep is allowed. In this condition, before sleeping, one should take a hot snort, after which one should clean the nose and go to sleep. This will ensure that your body receives the proper amount of oxygen and that you have a good night's sleep.


At least seven hours of sleep is recommended for healthy adults. Most people do not need to sleep more than eight hours in bed to achieve this goal. For better sleep we should  go to bed and rise at the same hour everyday. On weekdays and weekends, try to keep the time difference between your bedtimes to no more than an hour. Sleep is very important to keep the body healthy. By getting the proper amount of sleep, you can avoid many diseases.

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