A restful night begins well before you close your eyes. A relaxing bedtime routine can help you relax and prepare for a good night's sleep.
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Try to go to bed and wake up at the same time every day, including weekends. This can help maintain your body's internal clock, allowing you to fall asleep and wake up feeling refreshed.
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A little before you approach your bedtime, dim the lights and try to relax your mind; this can stimulate melatonin production in your body.
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The screens on your phones, tablets, and laptops emit blue light, which can impair the production of the sleep hormone melatonin in your body. Aim to switch off electronic gadgets at least an hour before bed.
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Sipping a warm beverage, such as chamomile or peppermint tea, might help you relax and prepare for sleep.
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Caffeine and heavy meals can disrupt your sleep. Try to avoid caffeine in the evening and keep dinners light to ensure a good night's sleep.
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A few minutes of mindfulness or meditation can help you unwind from the stresses of the day and provide the calm you need for a good night's sleep.
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