In today’s era where people are busy in achieving targets, impressing someone, doing hard work to experience a luxurious life and so on, they deprived of sleep hours. Worth to mention, a good night sleep which is as important as regular exercise and having a healthy diet; affects the quality of your daytime hours. Regular toss and turn at night can take a serious toll on your weight, emotional balance, health, heart and brain functions and productivity.

Finding solutions to get a good sleep at night? That’s obvious. Here are simple yet necessary changes to your daily routines and bedtime habits that will ensure you a sound sleep. Experiment with the following tips, implement them in your routine to enjoy better sleep during the night.

• Avoid Gadgets before sleep

Days have been passed when people were in a habit of reading books before dozing off to bed. In the present world, everyone is busy scrolling their news feed in mobiles, checking emails, surfing on a laptop, watching tv and in all these they don’t pay attention how speedily time flies. It is said that people should refrain themselves from using gadgets for at least one hour before they go to sleep.

• Say no to coffee/tea

Are you in a habit of drinking coffee or tea before catching a good night sleep? Then this point is crucial for you to follow. As we all know, both coffee and tea contain caffeine in them that doesn’t let us sleep. Make it a practice to avoid caffeinated drink completely at night hours.

• Don’t smoke and drink alcohol

Both, smoking cigarettes and drinking alcohol before you hit to bed reduce the quality of your sleep and moreover, they are a slow poison that shortens your life day by day. With each puff of a cigarette, you push yourself to danger.

• Skip daytime nap

If you are someone who fights with pillows in order to feel sleepy during the night, it is requested that you should avoid taking a nap during day hours. Though you may love to take a quick nap after having a delicious meal at lunch as it tends to affect your sleeping pattern.

• Don’t go for heavy meals at night

To make sure your body temperature remains optimal for a healthy sleep, you should have your dinner at least 3 hours before planning to sleep. Avoid having a heavy and spicy meal so that the sleep-inducing hormones get enough time to get active.

• Avoid drinking water in the night

However, it is a good habit to drink enough water to keep yourself healthy. Knowing the fact that drinking water increases the life of the body organs but drinking in excess before sleeping will disrupt your sound sleep because you will have to visit the loo.

• have a dark and neat room

The quality of the place also matters as it may get in the way of quality sleep. Make sure your room is neat and tidy. Declutter everything that radiates negative energy. Use curtains to cover up windows, cover up or switch off the electronic gadgets that emit lights or try putting a sleep mask.

• Let your mind rests

Clothes? Checked. Bag? Checked. Veggies cut? Checked. This? Checked. That? Checked. Stop immediately. Let your mind relax as bed is not an ideal place to check all these things. Make a habit to free yourself from every task at least one hour before you hit the bed.