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Take good night sleep


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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.

Take good night sleep

  1. 1. Take good night sleep By Dr. Nilima Gaikwad
  2. 2. Importance of sleep
  3. 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. 4. Exercise Regularly • Exercise stimulates the body. • Aerobic activity before bedtime may make falling asleep more difficult.
  5. 5. Take hot shower Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles
  6. 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. 7. Avoid coffee Avoid coffee: It keeps you awake and that’s now what you want for a good nights sleep.
  8. 8. Sleep in silence
  9. 9. Avoid alcohol beforebed •  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. 10. Allow Fresh air tocome 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. 11. Take a walk beforesleep 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. 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. 13. Good Night
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