Transform your night routine for early sleep

Nandani Sarin

Consistent night routine for early sleep is crucial for physical and mental well-being. But it helps to regulate the body's natural sleep-wake cycle and leads to better sleep quality. Here are some simple ways that you need to know

night routine | Source - Social Media

Avoid heavy meals

Eating heavy meals before bedtime takes time to digest and can disrupt sleep. Eat light meals or finish your meal at least 2-3 hours before bedtime

Avoid heavy meals | Source - Social Media

Sleep and wake up at regular times

Going to sleep and waking up at the same time every day establishes the body's natural sleep-wake rhythm (circadian rhythm), which helps you fall asleep faster

Sleep and wake up at regular times | Source - Social Media

Avoid caffeine and alcohol

Both caffeine and alcohol interfere with sleep. Stop consuming caffeine at least 4-6 hours before bedtime and also avoid alcohol

Avoid caffeine and alcohol | Source - Social Media

Reduce screen time

The blue light emitted from mobile phones, laptops and TVs reduces the production of the hormone melatonin, which is essential for sleep. Stay away from screens at least 1-2 hours before bedtime

Reduce screen time | Source - Social Media

Quiet and cool environment

Make sure your bedroom is quiet, dark and cool. This creates a comfortable environment for sleep

Quiet and cool environment | Source - Social Media

Exercise regularly

Regular exercise during the day helps in getting good sleep, but avoid exercising just before sleeping

Exercise regularly | Source - Social Media
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