A good night’s sleep is the best medicine for fatigue during the day. You will feel emotionally balanced, mentally sharp, productive and full of energy with improved sleep. How fresh you feel in the morning depends on how well you slept at night. However, in this 24/7 age, sleep seems like a luxury. The reasons for sleep deprivation range from shift work to stress to jet lag to medical conditions like insomnia. The lifestyle choices you make and the daily routines you follow have a direct effect on your sleep habits.  It seems like an impossible task to get in sync with the natural sleep-wake cycle of your body when you are awake till 2 in the morning most of the days. However, there are several simple tips you can follow to get a good night’s sleep. You can adopt these habits to get better sleep. According to researchers, a variety of habits and practices, which are called sleep hygiene, will help you to increase the number of hours you sleep. So, begin with these simple steps to avoid tossing and turning in your bed and have a restful sleep.Also Read - Health Tips For Pregnant Women: Easy And Safe Exercises For A Normal Delivery That Every Pregnant Women Should Follow | Watch Video

1. Have a fixed sleep-wake schedule

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Setting a fixed time to go to bed and waking up helps the body to set its internal clock. It will also help the body to optimize sleep quality. Follow this time schedule even on weekends and on your day off. Go to bed only when you are tired and if you are not asleep within 15 minutes then get up and do something that relaxes you. If your body is getting sufficient amount of sleep, you will get up naturally and not to the sound of your alarm clock. In case you need an alarm clock to wake you up then consider going to bed a little earlier than your bedtime. (ALSO READ: Home remedies for acidity: Try these 11 easy ways for quick relief from acidity) Also Read - EXCLUSIVE: Omicron Cases Detected In India, Dr.Poonam Khetrapal Singh, Regional Director, WHO Explains Symptoms And Preventive Measures | Watch

2. Have a bedtime ritual

Creating a bedtime ritual will tell your body that it’s time to go to bed. Do the same thing daily every night. The bedtime ritual might include reading a book, a warm shower or listening to music. These activities will relax you and help you to slip into a peaceful slumber with ease. It is advisable not to use electrical devices or TV for relaxation. According to a few researchers, the use of TV or other media prior to getting into bed will interfere with your sleep.

3. Exercise daily

Working out is not just beneficial for your health but also for your sleep. By regularly exercising, you will feel less drowsy during the day and will sleep like a baby at night. Working out will help you to increase the length of restorative, deep stages of sleep and improves the symptoms of sleep apnea and insomnia. Start with 10 minutes of walking every day and then gradually move to vigorous exercises. It may take some time to experience the full sleep benefit of the regular exercising. You can exercise anytime of the day but not close to your bed time as it can interfere with your sleep. Finish your workout routine at least three hours before your bedtime. Low-impact exercises like stretching, meditation and yoga can help your sleep better. (ALSO READ: Top 5 wellness retreats in India)

4. Watch what you are eating and drinking

The food you eat during the day plays an important role in how your sleep at night. You should not go to bed empty stomach or fully stuffed. It will cause discomfort and you will end up tossing and turning in your bed for a long time. Limit the intake of drinks before bed so that you do not have to wake up in the middle of the night for toilet trips. Also, drink alcohol and coffee with caution. The stimulating effect of caffeine will ruin your sleep. Nicotine also deserves caution. With alcohol, you will sleepy at first but will wake you up later in the night.

5. Limit nap during day time

If you are sleeping during the day, you might end up staying awake at night. Daytime naps are good for you if it is limited to around 10 to 30 minutes. Sleeping during the day is necessary for those who work night shifts.

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6. Make your room comfortable for sleeping

Your room should be comfortable for sleeping. So select a comfortable mattress and pillows. Pull those blinds to make your room as dark as possible, it will help you to sleep better. You can use dark curtains to make the room dark and ear plugs for a peaceful sleep. If you are allergic to something, make sure the room is free of that allergen.

Calm your brain before you hit the bed. You can try yoga or meditation to relax. Learn to manage your time and stress effectively to stay calm and have a positive outlook. These factors will contribute towards a good night’s sleep. In case you are still unable to sleep properly at night, do not hesitate to book an appointment with your doctor.  You can also contact a sleep professional. It is important to identify the underlying cause and treat it for better sleep. After a hard day at work, you deserve to sleep like a baby at night.