Sleep is an essential part of health. It allows your mind and body to rest and recharge. There are various factors which affect sleep. But few things can be managed by an individual to improve sleep. Along with time or duration of the sleep, quality of sleep also affect., Sound sleep only for 3-4 hrs can give you freshness. So follow these tricks to get good night sleep.

1. Take good night sleep
By Dr. Nilima Gaikwad

2. Importance of sleep

3. Sleep only at night
Avoid daytime sleep
if possible. Daytime
naps steal hours from
nighttime slumber..
Limit daytime sleep to 20-
Limit daytime sleep to 20-
minute: Power naps
minute: Power naps

4. Exercise Regularly
• Exercise stimulates the
body.
• Aerobic activity before
bedtime may make
falling asleep more
difficult.

5. Take hot shower
Taking a hot shower or
bath before bed helps
bring on sleep because
they can relax tense
muscles

6. Avoid eating before bed
• Give yourself at least
2 hours from when
you eat to when you
sleep.
• This allows for
digestion to happen
(or at least start) well
before you go to sleep
so your body can rest
well during the night.

7. Avoid coffee
Avoid coffee: It keeps you
awake and that’s now what
you want for a good nights
sleep.

8. Sleep in silence

9. Avoid alcohol before
bed
• It’s a depressant; although
it may make it easier to fall
asleep, it causes you to
wake up during the night.
• As alcohol is digested,
your body goes into
withdrawal from the
alcohol causing night time
awakenings and often
nightmares for some
people.

10. Allow Fresh air to
come in
Open the ­bed­ room
window to let fresh air in.
Both the bed and bedroom
need to be between 16C
and 18C (the optimum
temperature to ensure a
good night’s sleep).

11. Take a walk before
sleep
Take a gentle 20­minute
walk, or do some yoga,
followed by 15 minutes of
sitting quietly. Allow your
brain to “download” your
day and plan for
tomorrow

12. Read book
As we read more
and more, regardless
of the book, we get
more tired at night
and so find it easier
to fall asleep.

13. Good Night

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