Get out of bed and stay out until it’s time to go back to sleep.
Just because our bed seems more magical than utopia, it doesn’t mean you should stay there for a long time even after waking up
Exercise in the morning
a good fitness routine can also lead to better quality sleep, or keep doing general works at home. Working out is very stimulating for your brain and body. An increased level of stimulation at night might affect your ability to relax and fall asleep.
Stop eating three hours before you go to bed
When you go to sleep it’s important to be neither too hungry nor too full, If you eat more than three hours before you sleep, you’ll likely go to bed feeling hungry and that hunger suppresses sleep. Giving yourself a two or three-hour window between eating and sleeping will prevent you from going to bed too hungry or full.
If possible, stop using screens two hours before bed
Most of us are guilty of using our electronic devices right up until the moment we shut our eyes. Because blue screens mimic sunlight, they inhibit our production of melatonin and makes it much harder to fall asleep. Melatonin is a hormone primarily released by the pineal gland that regulates the sleep-wake cycle.
Lower the lights one hour before bed
Just like the light from electronic screens, the lights in your house can also keep you from getting enough sleep. Using a small lamp with a dimmer switch and a light bulb that doesn’t emit blue light is beneficial
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Dr. Sagnik Mukherjee (MBBS; MD; MIPS; MIAPP) is a professional consultant psychiatrist in Kolkata. He is experienced and has been practising psychiatry for the last 10 years. Dr. Sagnik is one of the most trusted mental health doctors. His areas of interest are adult psychiatry, geriatric psychiatry, child psychiatry, depression, anxiety, and relationship issues He has been invited to speak on social issues on TV numerous times. He accepts every patient, providing them adequate time and helping them overcome challenges. He offers excellent psychiatric service and expert guidance related to mental health. Dr. Sagnik offers solutions without any side effects. The patient will be able to receive effective therapy within a short period of time.