6 Tips to Bring on the Sleep

Written by Dr. Veena Madhankumar and medically reviewed by iCliniq medical review team

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A good night’s sleep is vital for an individual’s physical and mental health. Easy sleep hygiene measures and home remedies can help people get better sleep. To help people who stay awake at night or keep waking up, we have listed some home remedies.

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1) Regular Exercise

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Exercising regularly reduces the risk of heart disease, increases muscle tone, and can help you manage your weight. Exercising for at least 20 to 30 minutes during the day will help you sleep better. But strenuous activity 2 to 3 hours before bed might prevent you from falling asleep.

2) Maintain a Bedtime Routine

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It is essential to maintain a fixed sleeping and waking time, as your body has a natural sleep-wake cycle. Sleeping at varying times during the week can disrupt this cycle, which leads to sleep disorders.

 
 

3) Avoid Eating Large Meals Before Bed

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Consuming a large meal an hour or two before bed can lead to acidity, heartburn, or indigestion, which will disrupt your sleep. If you feel hungry before going to bed, you can snack on something light, non-oily, and non-spicy.

4) Stop Taking Naps

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Avoid taking several naps during the day. Napping can make it difficult for you to fall asleep at night. But if you must nap, do not do it for more than an hour, and not after 3 PM.

5) Limit Caffeine Intake

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Caffeine is a stimulant, which is naturally found in some fruits and plants. It is present in coffee, soft drinks, green tea, and energy drinks. It can help improve your energy levels and concentration. But, when consumed in the evening (after 6 PM), it might make you alert at night, and falling asleep can be a problem.

6) Do Not Drink Too Much Water Before Bed

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While drinking a lot of water during the day will keep you hydrated, drinking too much liquid at night can affect sleep quality and duration. Drinking a lot of fluids before bed can make you get up several times at night to urinate.

If you are unable to sleep even after trying these home remedies, consult a sleep specialist online. The doctor will help find the cause and suggest appropriate treatment.

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