Sleep deficiency is the main curse out of the modern living. City people never get enough sleep and hence have disturbed biological clocks which are responsible for periodic and regular release of hormones.
Try to do the following for better sleep at night:
(i) Take dinner around sunset or atleast two hours before sleep and it should be light meal.
(ii)Before you go for sleep, do some reading on positive thinking or mindset or write gratitude journal for three best things happened in the day and do meditation or deep breathing. This will calm down your mind.
(iii) Try to do exercise in the morning instead of evening because exercise stimulates the nervous system and disturbs the sleep.
(iv) Drink optimum amount of water one hour before sleep to have hydration (not too much to avoid call to urinate at midnight)
(v) Set the temperature of air conditioner of bedroom moderate - not too cold.
(vi) Remove the T.V.s, computers from the bedroom as this suppresses the melatonin hormone which is helpful for your sleep. Keep away your mobiles at distance.
(vii) Never go for beverage - caffeine, tea, etc. at night.
(viii) Organize your day properly. Any pendency can hamper your sleep at night and so, it is better to schedule your pendency list in your diary or mobile calendar or to-do-list so that it should not burden your mind and make it restless.
(ix) While sleeping, you can practice yoga nidra or autogenic training to enter into deep sleep. Or you can also start reverse counting from 300 to 1. Chances are there you can sleep even before completion of reverse counting.
(x) Try to sleep as early as possible. The more you delay at night, the more disturbed the sleep will be. It is suggested that you should go sleep two hours before 12 at night and it should never be lesser; these two hours of sleep before 12 are equal to four hours of sleep, but if you cross 12, the quality of sleep is reduced proportionately.
