Read on to know the 13 secrets for ensuring a good sleep:
Walking: Take a break after dinner. After that do fast walking. Ensure that you do not overwork as it might result in hunger pangs. A sincere fast walk for twenty minutes will do. Get back to your home and wipe all the sweat. Then you can go to bed and have a guaranteed deep sleep.
Drinking hot milk: Before going to bed, have a glass of hot milk. This will ensure a good sleep.
Meditation: Sleep disturbances are mainly due to lack of control on thoughts. If you keep thinking or worrying about all the things even after going to bed, the sleep quality will be definitely affected. Hence learn meditation techniques. Meditation controls and reduces thought waves so that you can easily catch sleep.
Diet: Diet plays a vital role in getting good sleep. Ensure that your dinner is not too heavy or spicy. Stomach disturbances affect the sleep. Also, say a strict no to coffee or tea after 8 PM. Drinking these will make you stay fresh and awake. There are lots of healthy diets which offers comfort to the body and induce good sleep. Read https://holisticboard.org to know more.
Empty your bladder: When the urge to urinate increases you may not get better sleep. So, empty your bladder before going to bed.
Good atmosphere: Ensure good quality bedding which offers support to the body. The bedroom lighting should be low and preferably blue. Ensure mosquito free and well-ventilated bedroom.
Counseling and treatment for disorders: Aged people who suffer from sleeping disorders need to take counseling and medication for good sleep.
Temperature: The bedroom temperature should be opposite the natural weather temperature. In winters it should be warm and in summer it should be cold.
Nightwear: Ensure a loose and soft fabric for the nightwear. Remove all those prickly jewels before sleeping.
Gadgets: Mobiles and televisions should be strictly avoided three hours before sleep. They emit a light which activates brain cells and hence sleeping will become difficult.