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
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
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
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
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
Quiet and cool environment
Make sure your bedroom is quiet, dark and cool. This creates a comfortable environment for sleep
Exercise regularly
Regular exercise during the day helps in getting good sleep, but avoid exercising just before sleeping