Bedtime habits for good sleep

Health

4.No stimulants

A heavy meal or spicy snack too close to bedtime can leave your digestive system working overtime. Also, any substance high in caffeine or nicotine acts as a stimulant and interferes with the ability to fall asleep. It actually keeps you from getting the deep, restorative REM sleep you need to feel refreshed.

5.Cut the noise

High intensity sounds can cause arousals (periods of wakefulness in sleep) resulting in poor quality of sleep. It also results in fatigue during the day. So, what content you watch or listen to before sleeping is also crucial. Soothing chants or symphonies, a light banter with kids or simply catching up with your spouse can put you at ease.

6.To nap or not to nap

Snoozing while travelling or catching short power-naps in between work is a habit with most of us. However, studies have shown that sleep is best obtained in a single and continuous block and such frequent naps during the day may eventually hamper a restful night's sleep.

7.Morning habits

Breakfast, rich in vitamin B6, and sunlight exposure in the morning hours (for at least 10 min) is known to improve sleep quality. (Image Courtesy: Shutterstock)