{"id":19988,"date":"2016-11-15T11:52:06","date_gmt":"2016-11-15T06:22:06","guid":{"rendered":"http:\/\/www.1mg.com\/articles\/?p=19988"},"modified":"2017-09-25T15:48:16","modified_gmt":"2017-09-25T10:18:16","slug":"12-practical-tips-to-improve-your-sleep","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/12-practical-tips-to-improve-your-sleep\/","title":{"rendered":"12 Practical Tips To Improve Your Sleep"},"content":{"rendered":"<p><a href=\"https:\/\/www.1mg.com\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-19995 size-full\" title=\"12 Practical Tips To Improve Your Sleep\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/11\/rsz_shutterstock_110622365.jpg\" alt=\"online medicine\" width=\"630\" height=\"380\" \/><\/a><\/p>\n<p>Most of the young adults struggle with irregular sleep patterns. Experts recommend 7 to 9 hours of regular sleep for optimal health. Chronic lack of sleep can lead to poor immunity, indigestion, risk of heart diseases, depression, weight gain and problems with vision. Here are some practical ways to improve your sleep:<\/p>\n<p><strong>1 . Exercise Regularly.<\/strong> Studies show that people who exercise daily have better sleep quality and pattern.<\/p>\n<p><strong>2 . Spend 15-30 Minutes\u00a0In Morning Light.<\/strong> This helps in regulating your sleep\/wake cycle.<\/p>\n<p><strong>3 . Avoid Napping At Odd Hours. <\/strong>You maybe tempted to take a nap in the evening after a day&#8217;s hard work, but this will disrupt your sleep cycle.<strong>\u00a0<\/strong><\/p>\n<p><strong>4 . Try Power Nap<\/strong> of 10-15 minutes in the afternoon. This will keep you energetic throughout the day and help regulate your circadian rhythm.<\/p>\n<p><strong style=\"font-size: 14px;\">5 . Avoid Strenuous Exercises After 8pm.\u00a0<\/strong>This will release adrenaline and other hormones that will end up keeping you awake.<\/p>\n<p><strong style=\"font-size: 14px;\">6 . Have Early Dinner.<\/strong>\u00a0The later you eat, the lesser is the body prepared for sleep, eventually leading to bloating and acidity which may lead to sleep disorders.<\/p>\n<p><strong>7 . Include Magnesium Rich Foods<\/strong>. Magnesium is essential for proper functioning of brain receptors that regulate sleep, called GABA receptors.Include green leafy vegetables, banana, legumes, wheat germ, pumpkin seeds, flax seeds, sunflower seeds and almonds in your evening snack.<\/p>\n<p><strong>8 . Keep Gadgets Aside. <\/strong>Studies have shown that the blue light ( HEV light-high energy visible light) from your gadgets suppresses release of sleep hormone melatonin. Switch off all gadgets at least 45 minutes to 1 hour before bedtime.<\/p>\n<p><strong>9 . Cut Down On Caffeinated\u00a0Drinks<\/strong> 2\u00a0hours prior to sleeping.<\/p>\n<p><strong>10 . Try Sleep Inducing Teas<\/strong> like chamomile tea, passion flower tea, magnolia bark tea,peppermint tea, lavender tea.<\/p>\n<p><strong>11 . Try Healthy Bedtime Rituals. <\/strong>These include warm shower, reading a book, soothing music and sleeping at a fixed time.<\/p>\n<p><strong>12 . Try Sleeping In Complete Darkness. <\/strong>Get rid of night lights and any other light coming from outside. This helps in secreting melatonin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-19995\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/11\/rsz_shutterstock_110622365.jpg\" alt=\"1mg\" title=\"12 Practical Tips To Improve Your Sleep\" width=\"630\" height=\"380\" \/><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[153,160,231],"class_list":["post-19988","post","type-post","status-publish","format-standard","hentry","category-health-a-z","tag-mind-body","tag-neuro-cns","tag-sleep"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 Practical Tips To Improve Your Sleep - Tata 1mg Capsules<\/title>\n<meta name=\"description\" content=\"Most of the young adults struggle with irregular sleep patterns. 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Chronic lack of sleep can lead to poor immunity, indigestion, risk of heart diseases, depression, weight gain and problems with vision\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.1mg.com\/articles\/12-practical-tips-to-improve-your-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"Tata 1mg Capsules\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/1mgOfficial\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-15T06:22:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-09-25T10:18:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/11\/rsz_shutterstock_110622365.jpg\" \/>\n<meta name=\"author\" content=\"Dr. Khoobsurat Najma\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@1mgofficial\" \/>\n<meta name=\"twitter:site\" content=\"@1mgofficial\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. Khoobsurat Najma\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.1mg.com\/articles\/12-practical-tips-to-improve-your-sleep\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/12-practical-tips-to-improve-your-sleep\/\"},\"author\":{\"name\":\"Dr. Khoobsurat Najma\",\"@id\":\"https:\/\/www.1mg.com\/articles\/#\/schema\/person\/ba8e710332c84716cc0a675e9ffc2359\"},\"headline\":\"12 Practical Tips To Improve Your Sleep\",\"datePublished\":\"2016-11-15T06:22:06+00:00\",\"dateModified\":\"2017-09-25T10:18:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/12-practical-tips-to-improve-your-sleep\/\"},\"wordCount\":322,\"publisher\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/12-practical-tips-to-improve-your-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/11\/rsz_shutterstock_110622365.jpg\",\"keywords\":[\"Mind &amp; Body\",\"NEURO CNS\",\"Sleep\"],\"articleSection\":[\"Health A-Z\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.1mg.com\/articles\/12-practical-tips-to-improve-your-sleep\/\",\"url\":\"https:\/\/www.1mg.com\/articles\/12-practical-tips-to-improve-your-sleep\/\",\"name\":\"12 Practical Tips To Improve Your Sleep - Tata 1mg Capsules\",\"isPartOf\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/12-practical-tips-to-improve-your-sleep\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/12-practical-tips-to-improve-your-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/11\/rsz_shutterstock_110622365.jpg\",\"datePublished\":\"2016-11-15T06:22:06+00:00\",\"dateModified\":\"2017-09-25T10:18:16+00:00\",\"description\":\"Most of the young adults struggle with irregular sleep patterns. 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