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10 Ways to Get a Good Night’s Sleep

Find out how to get a good and peaceful sleep naturally.

Contributor Content

Updated:August 2, 2017, 10:43 AM IST
10 Ways to Get a Good Night’s Sleep
Photo courtesy: AFP Relaxnews/ PeopleImages/
Snooze Time is the best time for our body and brain to replenish energy and strengthen brain cells. People who find it difficult to sleep not only deal with low energy levels the next day but with lack of concentration, poor digestion and drowsiness.

Lack of Sleep has harsher effects like arrhythmia, obesity, poor immune system, etc in the long run. If you are having trouble to get sleep, let’s take a look at some of the ways by which you get a good and peaceful sleep naturally:

1) Natural Sleep Inducers in Diet:

There are some food items known as natural sleep inducers i.e. they help to trigger sleep. Oats, honey, cherries, almonds, whole grain bread etc are some of the main food items indicate your brain to push the snooze button as they spike the sugar levels however being natural sources of glucose they are not harmful. Eating these right before the bed time can help you achieve a good night sleep. On the other hand cayenne pepper, processed meat, soy products etc are some food items that prevent you from falling asleep. So try to avoid them before bed time.

2) Herbal Tea:

Herbal teas like chamomile tea, valerian tea etc are very much relaxing for your muscles and help you doze off quickly.

3) Sleep routine:

Going to bed at the same time every night even on a holidays helps to set our biological clock steady.

4) Exercise:

According to some researches, doing some exercises in the day time improves the length and quality of sleep. Whereas doing it right before bed time makes you energetic and sleep deprived.

5) Alcohol and Smoking:

Over consumption of alcohol prevents the body from getting proper rest and a deep sleep. Smoking also makes it tough to get a restful sleep.

6) Warm Milk:

Having a cup of warm milk right before bed time is a very good ritual as sleep inducing amino acids present in milk help induce a good night sleep.

7) Aroma Therapy:

Fragrances of lavender, chamomile sprayed onto the pillow activates the brain and aids in facilitating sound sleep.

8) Cut Down Caffeine After Sun Dow:

Caffeine stimulates our brain cells, you must try avoiding caffeine after 7PM if you are looking for a good night sleep.

9) Make the Bed-Room Comfortable:

Reducing the exposure to light frees you from troubles due to lack of sleep. Make the bed room cozy and darker. Even a small light from your electronic gadgets may disrupt your sleep.

10) Avoiding Minty Gel Tooth Pastes and Taking Bath Before Bed Time:

Taking bath before bed time adding few drops of lavender oil into the bath water invokes sleep. On the other hand, it is better to avoid minty or gel tooth pastes as they create a feeling of freshness and raise awareness levels of brain.

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