Sleep is very important for our body and mind. Good sleep fills us with freshness and energy, so that we can perform better in our everyday life. But due to today's stressful life, the problem of lack of sleep or poor sleep quality is not just limited to the elderly. Youngsters and even children are also unable to sleep easily or their sleep quality is not very good.

Due to lack of sleep, we feel more tired the next day, which reduces productivity significantly (Side-Effects of Poor Sleep). Not only this, the risk of diseases like high BP also increases due to lack of sleep. Therefore, it is important to take care of sleep hygiene to get good sleep. In this article, we will tell you some effective tips (Tips to Improve Sleep), by which you can improve the quality of your sleep.

Create a regular bedtime

• Go to bed and get up at the same time every night. This helps your body's biological clock (circadian rhythm) work according to the same time.
• Avoid sleeping too late, even on weekends, as this can disrupt your sleep pattern.
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Make the bedroom comfortable

• Make sure your bedroom is dark, quiet, and cool.
• Choose a comfortable mattress and pillow that will help you sleep.
• Keep electronic items such as mobile phones, tablets or laptops away from the bed, as the blue light emitted by them can disrupt sleep .

Engage in relaxing activities before bed

• Avoid stressful activities, such as work or exercise, before sleep.
• Instead, indulge in relaxing activities, like reading a book, listening to music or taking a warm bath, etc.
• Meditation or yoga may also help improve sleep.

Take care of your diet

• Avoid heavy or spicy meals, as these can affect sleep.
• Avoid drinking caffeinated drinks such as coffee, tea or soda in the evening.
• Drink plenty of water, but avoid drinking too much a few hours before bedtime.

Exercise, but at the right time

• Regular exercise can improve the quality of sleep.
• However, avoid exercising a few hours before bedtime as it may interrupt sleep.

Manage stress

• Stress can affect sleep.
• Practice stress management techniques such as deep breathing, meditation, or yoga.

Be careful with sleep medications

• Do not take sleeping pills without doctor's advice.
• Using sleeping pills for a long time can lead to dependency on them and it can become difficult to sleep without them.

Seek medical help for sleep problems

• If you continue to have sleep problems, consult a doctor.
• If you have problems like sleep apnea or snoring , also consult a doctor.
• They can check your sleep and recommend the right treatment.