To solve insomnia and get a deep sleep, make the following changes in your life:
1. Digital Detox
Put aside your mobile and laptop at least an hour before going to bed. The blue light from these prevents the production of the hormone ‘melatonin’ that helps you sleep. Instead, you can make a habit of reading a book.
2. Regular sleep time
Try to sleep and wake up at the same time every day. This will help regulate the body’s biological clock (Circadian Rhythm) and help you fall asleep on time.
3. Avoid caffeine
Avoid tea, coffee, and colas after noon. The caffeine contained in these stimulates the nervous system and can disrupt sleep for hours.
4. Suitable sleeping environment
Make sure the room where you sleep is quiet and dark. The temperature in the room should be comfortable. Choosing a good bed and pillow can help reduce body aches and help you sleep better.
5. Lighten your dinner
Avoid eating a heavy meal right before bed. This can cause digestive problems and discomfort. It is best to eat 2-3 hours before bed.
6. Relaxation techniques
You can do breathing exercises (deep breathing) or simple yoga poses to calm your mind. This will help reduce stress hormones in the body