Can’t sleep? You’re not alone. An estimated 40 per cent of adults don’t get enough sleep. Lack of sound sleep can lead to daytime drowsiness; chronic health concerns like diabetes, obesity, and heart disease, and also results in poor concentration. 

However, there’s a lot you can do to fix this and sleep better at night. Balanced sleep helps in staying emotionally balanced, productive, mentally sharp, and energetic. Follow these steps to achieve it.

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So, start with these simple steps to avoid tossing and turning in your bed:

#1 Watch what you are eating and drinking

The food you eat during the day plays a vital role in how you sleep at night. Avoid going to bed empty stomach or fully stuffed. This will leave you feeling uncomfortable. “What, how, when you eat defines our sleep pattern. The combination of food and drinks you fuel your bodies with throughout the day affects your sleep pattern to a great extent. Eating an overall healthy diet, rich in nutrients, adversely affects your brain’s health. In fact, getting a consistent sleep can actually help you eat better. It has been seen that when you are sleep deprived, you tend to consume high-calorie food, fat, and sugar,” tells Dr. Amrita Bhargava, Nutritionist, and wellness specialist.

She adds, “A balanced diet includes fruits, vegetables rich in vitamins. It helps in relaxing your brain. Try to avoid spicy food as it takes time to break down and digest. You should try having whole grains.”

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#2 Turn your surrounding into a sleep-inducing environment

A cool, dark, and quiet environment helps in promoting sound slumber. All you need to do is use earplugs to lower the volume of outside noise. You can use an eye mask to block light. Keep the temperature cool and the room well ventilated. A comfortable mattress and pillows are a must-have.

#3 Plan a soothing pre-sleep routine

Take shower, or at least wash your hands, face, and feet well before sleeping. Don’t forget to moisturize it. Reading a book often helps in relaxing your mind. You can also practice relaxation exercises. If you are someone who takes their problems to bed, try writing them down. 

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#4 Keep your gadgets aside

This is one of the most important things to do. Avoid using your phone, laptops aside. A digital curfew is important to sleep on time. Once you start watching a series, there’s no going back unless you finish it. Agree? 

#5 Say NO to caffeine, alcohol, and nicotine 

Caffeine, nicotine, and alcohol are stimulants that keep you awake. Caffeine and nicotine recharge your body and increase energy. It is advisable to avoid these for four to six hours before bedtime. Although alcohol may help bring on sleep, after a few hours it acts as a stimulant. “Avoid caffeine, it acts as a stimulant and disturbs your sleep cycle.” 

#6 Exercise daily

Working out is not just beneficial for your health, but also for a sound sleep. It makes you feel less drowsy during the day and helps in sleeping like a baby. “Along with a healthy diet, a regular exercise for about 30 minutes helps you stay active for the entire day. If you are fit, you will automatically eat properly.”

Start with 10 minutes of walking every day and then gradually move to vigorous exercises. Finish your workout session, at least four hours before your bedtime. 

Let us know if these tips helped you.