In today’s busy life, getting good and deep sleep has become a challenge for many people. Using mobile phone till late night, stress and irregular routine spoil the quality of sleep. If you also keep tossing and turning throughout the night, then you can improve your sleep by adopting some easy habits.

Why is good sleep important?

Good sleep not only gives rest to the body but also recharges the mind. From this-

• Immunity becomes stronger


• mood is better


• Focus and productivity increases


• heart and mind remain healthy

Follow these effective tips for deep sleep

1. Set a time to sleep and wake up

Make a habit of sleeping and getting up at the same time every day. This sets your body clock and improves your sleep.

2. Reduce screen time before bed

Blue light from mobile, TV or laptop affects sleep. Stay away from screens at least 30–60 minutes before sleeping.

3. Have a light and early dinner

Heavy and fried food takes time to digest at night, which hinders sleep. Eat a light meal 2–3 hours before sleeping.

4. Adopt a relaxing routine

Habits like meditation, reading a light book or deep breathing before sleeping calm the mind.

5. Stay away from caffeine

Avoid tea, coffee or things containing caffeine after the evening, as these can interfere with sleep.

6. Keep the bedroom environment calm

Keep the room quiet, dark and cool. A comfortable bed and the right temperature are essential for good sleep.

7. Stay active throughout the day

Daily exercise makes the body tired and leads to early sleep at night. However, avoid heavy workouts right before bed.

What things should be kept in mind?

• Do not sleep too much during the day


• manage stress


• If necessary, consult a doctor

Deep and peaceful sleep is not achieved by any medicine, but by right habits. If you make small changes in your daily routine, your sleep quality can improve significantly.