Good sleep directly maintains the mental and physical health. Short sleep affects daytime energy, productivity, emotional, balance and weight. Few tips to get good sound sleep are:
-Keep a regular sleep-wake schedule. Try to go to sleep and get up at the same time every day, avoid sleeping in-even on weekends, limit your naps to 15 to 20 minutes if unavoidable, fight after-dineer drowsiness with some activities.
-Control the light exposure. The hormone ‘Melatonin’ is controlled by the light exposure that helps regulating sleep-wake cycle. Brain secretes it, when it is dark. Expose yourself more to the sunlight at daytime, expose to the bright sunlight in the early morning, spend more time outside during daylight, let as much as natural light into the home or workspace as much as possible and at night avoid bright screens within 1-2 hours of the bedtime, say no to late-night television, don’t read with backlit devices, when it’s time to sleep, make sure the room is dark, keep the lights down if you get up during the night.
-Exercise during the day
-Be smart about the food habits, limit caffeine and nicotine, avoid big meals at night, avoid alcohol before bed, and avoid drinking too many liquids in the evening, cut back on sugary foods and refined carbs
-Improve the sleep environment, keep noise down, keep the room cool, make sure the bed is comfortable, and reserve the bed for sleeping
-Learn ways to get back to sleep if get disturbed in the night, make relaxation, and do a quiet non-stimulating activity for better sleep.