06/28/2020
😴😴10 BEST TIPS FOR A GOOD SLEEP🌞🌛
📣1. REGULAR EXERCISE:
• Yoga, 20-30minutes walk, or exercise helps you sleep better.
• Aim to finish vigorous exercise at least 4-5 hours before you head to bed.
📣2. GADGETS POWER DOWN:
• Turn off the cell phone, laptop, digital clocks, tablet or any electronic item at least 45 minutes before sleep, if it is on your bedside.
• If you can’t shut off, cover it.
📣3. BEFORE SLEEP MEDICATIONS AND CAFFEINE DRINK:
• Avoid coffee or any caffeine drink before you head to bed.
• Some pain killers and weight loss pills contain caffeine so read ingredients before you take.
📣4. ‘NEUTRAL’ NECK POSITION:
• Your pillow is your enemy if you wake up tired with a stiff neck. Use the right pillow size. (not too fat and not too slim)
• Your posture should be good before bed, don’t crane your neck.
📣5. SET YOUR BODY CLOCK:
• Go to sleep and wake up almost at the same time daily.
• Go out in sunlight/ bright light for 15-20 minutes, it helps in refreshing.
📣6. DINNER TIME-EAT RIGHT:
• Avoid heavy food and big meals too late.
• Finish eating everything at least an hour before bed.
📣7. DRINK NATURAL, AVOID ALCOHOL:
• Avoid alcohol, initially it may be helpful but in later stage, it will cause insomnia.
• Drink warm milk or chamomile tea.
📣8. STOP NICOTINE/TOBACCO:
• Just like caffeine, it also causes insomnia.
• Stop using to***co. If not, take the doctor’s advice.
📣9. IF YOU HAVE PETS, BED SHOULD BE DIFFERENT:
• Consult your veterinary or pet trainer to teach them to sleep on their own bed.
• They can bring allergy factors like pollen; fur to your bed which can disturb your sleep.
📣10. FREE MIND SLEEP:
• Avoid complicated discussion, business deals, and other stressing talks at least an hour before sleep.
• 10-15 minutes of meditation
• Relaxing music.
• Read something calming.
• Take a warm water bath
Try these things before sleep; it can help you to make your sleep good and refreshing.
**WHEN TO VISIT YOUR DOCTOR: IF SLEEPLESSNESS LASTS FOR MORE THAN 15 DAYS.
🌺📲Contact us to know more or ask any query: 8882718831(Whatsapp or Call)🤟😊🏥