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Stress sabotaging sleep? Know 6 natural ways to nap calmly

Not being able to sleep can be a cause of fatigue apart from a host of health problems in the long run. However, there are simple and faster ways to doze off naturally and feel fresh thereafter.

Ashima Sharda Mahindra

Updated Jun 28, 2022, 19:37 IST

Not being able to sleep can be a cause of fatigue apart from a host of health problems in the long run

New Delhi: It is very important to sleep well. Not only does it make you feel fresh, but helps make the body and brain coordination work well. Health experts say that for an adult, 7-9 hours of sleep daily is a must to lead a healthy and happy life. But not everyone is that lucky.

Everyday stress and tension lead to sleep disorders and insomnia where people have severe difficulty in falling or staying asleep through the night. Poor sleep habits cause anxiety, depression, loss of memory, and many biological issues as well.

How to nap naturally?

Many people depend on medications to induce sleep. However, these are short-term solutions that can even become an addiction later. Therefore, you must try out natural methods of getting a good night's sleep. Here are a few of these daily practices you can follow:

Have a consistent bedtime routine: For the weekdays, make a consistent bedtime routine and follow it to the T. Avoid screen time after 6 pm, do some light exercises, eat light dinner and avoid caffeine totally to form a regular habit. This will set the biological clock that releases hormones to induce sleep. Doctors say going to bed at the same time every night helps the body clock predict when to sleep.
Avoid day naps: It is okay to take a power nap for 15-20 minutes, however, anything more than that can disturb the night cycle.
Regularly workout: Working out and exercising regularly not only helps lose calories but can also have a positive impact on deep sleep. Exercise also helps to keep stress at bay.
Stay away from electronics: Doctors recommend after 6 pm you should not sit in front of your iPad, phone, computer, or television to enhance your sleep time and quality.
Make reading a habit: It has been proven that sleeping before bedtime can activate sound sleep much better. So, make sure to read a bit before hitting the sack.
Make a routine for meals: Make sure to have your meals at least an hour before you go to bed since digesting the food takes time and lying down right after eating would slow the digestion process. It can also cause nausea and discomfort.
Meditate: Meditation soothes the mind, making it calm and stress-free. Take out an hour from your daily routine to practice meditation to sleep peacefully.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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